Waewae pūhihi i roto i te marama kua hipa. Tohutohu mō te Whakamahi

Ataahua waewae wahine ai te ngakau ki te whiua atu pinepine tangata me nga wahine ki te tahuri a tawhio noa i muri i te hae anake. Ko nga waewae pīrahi - kei te kore tenei te moemoea putorino, te reira mooni! Te mahi mahi motuhake, a ka waiho koe pīrahi waewae i roto i te marama. Ko te mea matua - te hiahia.

Kei raro whakaahua tatou i roto i te taipitopito ake pehea me aha ki te mahi ki te tiki i te hua e hiahiatia ana: ka rongo, pūhihi waewae. kia mahi kia whakamana e rima nga wa i te wiki: Rāhina-Rāapa-Rāmere - Kardiokompleksy; Rātū-Rāpare - mahi kaha.

Mahi 1. Kardiokompleksy

Hoki tenei e hiahia ana matou he taura noa me tetahi manawa - wīra, stepper, mahi pahikara, kaiwhakangungu porotītaha, pahikara ergometer. I mua i Me tika te piha haapiiraa ki whakamahana ake nga uaua i runga i te simulator e pā ana ki te 5 meneti, ka tango i te taura, ka hanga 100 hūpeke i runga i waewae e rua. I muri te mahi 50 noho tū. Kia mahara e te mea tika ki te e noho-ups ki te kopu pai, me to koutou tika hoki. Na ka tu ano i runga i te faananea i mo te 4 meneti, ka faahiti te peke. I muri tango i te taura ki ia waewae 25 lunges mua, a ano 4 meneti manawa, me te 100 hūpeke. I te mutunga o te whakangungu 50 wa, meatia te tea ki te pēhi. I roto i te tikanga ki te tiki pīrahi waewae, ka taea te nui haere te kawenga, engari āta anake. e kore e taea e tino overextend kihai i whakaakona ki taua uaua ahotea tinana.

Mahi 2: whakangungu kaha mo te waewae

Me whiwhi tēnei te rīpene-absorber, taura, me te 2 dumbbells. Tuatahi te pokepoke i o koutou uaua - mahi i te 300 wa taura peke. Na ka tango i te oma poto āhua 5-10 meneti. I muri e hiahia ana koe ki te mahi i tētahi mahi ki dumbbells. Ki te mahi i tenei, tangohia ratou ake, me te maturuturu i te kaimono. Kumea te kopu, me te hoki tika. Tīmata tuku iho humarie a āta piki ki 4 pūkete. kia meatia e te katoa 3 huinga o te 12 noho tū. Akaanga.

Tangohia te rīpene-absorber, whakatika tetahi pito o te waewae maui. huha matau ki te whakapiko i te turi, me te piro i mahue ki te tango ki te mahue rite taea. Hoki te waewae ki te tūranga tīmata. I korerotia tenei tukanga 3 huinga o te 20 nga wa ia. Na te mahi 12 lunges ki dumbbells i roto i te 3 huinga. Mā te whakatārewatanga mahi i te whai ake: tuturi i runga i te waewae maui hoatu i runga i te wai pane kakau, a ka tika retracted te huha te me maha atu. A tapiti faahou 20 nga wa hoki 3 huinga mo maui, me te tika waewae. Ko te mahi whakamutunga. Whakarite i te pokohiwi-whanui waewae motu, tahuri waewae i roto i roto i, e whai wāhi nga papa i roto i te ringa dumbbell. Mahi squats ki ringa maro. Ano, toe fakaongo 20 nga wa katoa mo te 3 ngā huinga.

Pūhihi waewae - te reira te hawhe te whawhai. Hei whakapai ake i tūranga i roto i te tua, ko reira e minaminatia ki te mahi i tetahi atu mahi tino whai hua. E tu ake tika. Rekereke tahi, matimati titiro i roto i ngā tohutohu ritenga. E tu ki te kia tata te tautoko (tepu, rūnanga nui, heamana hoki ranei heamana). Kotahi ringa i runga i te hope, te tahi atu pupuri i runga i ki te tautoko. Roha i te pokohiwi, whakakikī koutou abs me papa. Tīmata plie i runga i matimati, e hāngai ana e te i runga i te tūranga ãpoko tu i runga i tona waewae. Turi i ki kia motu ke. Raro koe āta rite te roa rite taea ki te pupuri i to koutou tika hoki. Kia ite koe e tīmata te tinana ki te whakapiko i, ara. I roto i te waenganui o squats me aranga hiahiatia ki te hanga i te okioki o te hēkona ruarua. Just mahi 10 noho tū i roto i te 2 ngā huinga.

Kia tino ki te raveraa i wā enei kaupae, ka whiwhi koutou shapely waewae i roto i te wa ka taea poto.