Ara pai ki te papu utumu - pae dumbbell e takoto

Kei te maioha tonu tinana Ataahua. I roto i to tatou wa, timata iwi ki te neke iti tika ki hangarau te ahunga whakamua. E rave rahi te mahi i roto i te tari, e noho ana i roto i te nohoanga mo te aroturuki rorohiko. arata'i tenei mahi ki te taimaha te taikaha, raruraru hauora, me ētahi atu I roto i to tatou whenua e whiwhi i te reira whakauka he kaupapa o te iwi e taunaki hoki te āhua hauora. Na reira he mea he. He pai ki te tuku i te iwi taitamariki haere ki te omaoma, kaua ki te inu waipiro me te raau taero. I roto i tenei tuhinga, ka aparau i tatou nga mahi taketake e taea te āwhina te whakawhanake koe te uaua pectoral.

rite maha kaitäkaro ki te mahi i te press pae. Tenei mahi taketake, na nei ki te hopu i te taimaha o te utumu. I roto i te mahi, e whakamahia te pou maha uaua. Hoki kotahi rau pānga ōrau titau te huinga o mahi. Tata tūtohu kaiwhakangungu katoa ki te mahi i whakarara dumbbell pae e takoto ana. Mahinga faarahi te kaha mōrahi o te uaua pouaka, e kumea utumu te tauturu nui. I tua atu ki te e kua whakamahia e rave rahi rōpū: uarua, tengi, delts mua. I runga i te whai huatanga o te pae dumbbell teka kore he iho ki te mahi ki te tāuhu. pū Just rerekē. A, no te benching tokotoko kawenga he tika ki te taimaha nui. I roto i te take o te pānga dumbbell tutuki te ki te kaha tīwera nui. Me mahara tatou e kia mahia enei mahi whānui. Ko te kupu, mahi te utumu o te tino i roto i (anake te tihi).

I roto i tetahi mahi, he nui tikanga tika. Tuatahi o te katoa, e hiahia ana koe ki te whakatau i runga i te taimaha mahi. he takitahi hoki ia kaipara tenei uara. Ko pai te mahi ki te hoa e e homai, e mea tango i te anga. kupenga Haumaru faaore te āhuatanga pāmamae. E takoto ana i runga i te pae, me tango te kaipara he tūranga tīmata - piko i te hope, whanui waewae pokohiwi, kahore te ruriraa i. A, no te tuku i te hoa i te dumbbell, ka taea e tīmata koe faaohiparaa i. kia titiro tino tuke i te wāhi i raro i te ringa. Ara dumbbells ake ratou kaki me pa ki. Mahi mo te whakawhenumi oti ki te kia meatia i roto i toru ranei wha aua mō te 6-8 huinga. Ko te hapa maha tīmata - te reira rawa nui te taimaha mo te mahi. Ki te te huarahi muri, te tauturu ia koe papatoiake koe ranei hoki, kia whakaiti i te taimaha o nga projectiles. Ko te mea pai ki te mahi i press pae ki dumbbells teka motuhake i te pae. Ko te pānga tata te taua, a ka noho i te kaha ka takiruatia te. Fakatatau ki ai, ka rapua e te faaho'iraa mai te wā atu. Ka rite ki a koutou e taea te kite, pae dumbbell takoto -vesma mahi whai hua.

e kore e taea e maha kaitäkaro hoatu he āhua koropuku ki tona utumu. I roto i tenei pātai ka tauturu i te tupuranga o dumbbells. Ki te awhina o mahi mahi mahere whenua pai, me te aratau o te uma. I roto i te "waea" o kaitäkaro ko te tino rongonui. A e kore he poitirere tenei. Na roto i te whakauru mahi ki to koutou hōtaka whakangungu, ka whakatutuki koe te tukinga me te tika āhua o te uma. Mahinga o "waea" pūmotu. Me te reira i pae whakapae. taka kaipara, mahi ia anga, nikau i ki te titiro i tetahi ki tetahi. I roto i kore take e kore e haea atu te upoko i te pae. Tenei haafaufaa tino te whai huatanga o te mahi.

Ki mäminga te pouaka i hangarite, me pupuri koe i roto i te ngakau i tona wahi o runga. i tahuri te press pae ki dumbbells - te mahi pai i roto i tenei take. Nā ki te kaha tīwera nui o nekehanga o te runga uaua pouaka totoro tino. Tenei ai tupu uaua. kia whakamana mahi i muri i benching te pae. Ko, te tuatahi ko te kawenga turanga, a ka te ako taipitopito o te rōpū ngā uaua. E ti'a ia tatou ki te mahi pae ki te koki tokonga o 35-45 nekehanga. Technique press rite o dumbbells i runga i te pae whakapae. Ko te rerekētanga anake - he ki te mahi ki iti taimaha.