He hōtaka tūmomo kāinga whai hua mō ngā tīmata

Play hākinakina i te kāinga? Easy! Ki te mahi i tenei, e hiahia ana koe wa, wāhi, me te hiahia rutaki ki te whakapai ake i to koutou tinana katoa ra. Kaua e rere tonu ki te mahi i nga mahi mohiotia katoa i te wa, a ka he wiki i roto i te wehi te haamana'oraa i te wheako. whare Sports - he mea tino nui, no te mea i konei ko koutou ake rangatira, kaiako, kaiāwhina, hoa koe. Hei timata ki te tāutu i te mea e whāinga matou e hiahia ana ki te whakatutuki i te mea ta tatou e whai ki te mahi i, te nui o te wā e tatou pai ki te noho i runga i te wiki. Na ka rite te hōtaka whakangungu i te kāinga, e ka whai ki te whai tino.

Aha e tangohia te reira i te newbie

Ko te tangata e kore i te whakatangihanga a hākinakina (pai, ki te kahore i haere ki te mātauranga tinana i te kura), rapu taputapu iti rawa ki te tīmata workouts kāinga. A faaoti i runga i te wahi i reira e tonu koe kia whai wāhi. Ka taea e koe te hoko i te moenga omaoma me dumbbells tiango. Ko te tino nui mo te wā tuatahi tenei. hōtaka whakangungu mō tīmata i te kāinga tā mahi e whai wāhi nga uaua o te tinana. Hei mahi i te rōpū uaua nui katoa, ko te tino tūturu i te kāinga.

rōpū uaua me mahi

timata tatou ki te tinana o raro. Ki te whakangungu i te waewae, te mahi:

• Squats (auau, plie, i runga i nga waewae e rua ranei, i runga i tetahi);
• patua;
• Totoro i muri i mahi.

Hoki gluteal He hoki uaua lunges tika, ngā whana ratou waewae hoki me tītaha.

Press:

• tea ohie i runga i te patunga witi;
• te whiri i runga i te uaua hōtiu;
• ara waewae e takoto ana i runga i te patunga witi ranei i roto i te više i runga i te kaho.

E whakangungua ana te uaua pectoral ki te awhina o pana-ake, me (i roto i te aroaro o dumbbells) wirings takoto. Ki te te whare he pae whakapae kurupae ranei e taea te tōtika mäminga hoki uaua. kia hoki ngā te hōtaka mahi i te kāinga mahi ki te whakamahana-ake, totoro. Ka riro te reira whai hua ki te hoko i te taura e mokowhiti ana, he piha nei whakarato he pai mahi kori tinana. Hoki momo, ka taea e hoki whakairi e koe te putea kekeno, he Tūkorehu e taea e he mutunga nui o noho, me te tuku ki te maka i te pūngao tōraro.

hōtaka whakangungu hi'oraa maitai i te kāinga

Na, mo te tauira, whakatau koe ki te mahi i toru nga wa i te wiki mo te haora. Kia mea a, i runga i ka hei te Mane ki te whakangungu i te waewae, i runga i te Wenerei, te press me uarua, uma Rāmere. Tenei kawenga nui tauhou wiki ki te tomo i te tukanga whakangungu me te tuku i te uaua ki te kia whakamahia ki nga mahi. I roto i tenei wā, he mea nui ki te tika me te kai pai. kia hoki hōtaka mō wahine i workouts kāinga ngā pana-ups, noho-ups, faaohipa mo te press waho te whakamahi o pauna (tuatahi), ka rite ki te pai rite ki te whakataki o ngā huānga o te yoga mō te totoro me haamamuraa te pūnaha io. Ia mahi he e pā ana ki te 5 ki te 20 aua huarahi ia. Kahore he hiahia ki te papu i te tinana katoa i roto i te kotahi wātū, Me ki okioki me te ora i te uaua. hanga He hōtaka kāinga tūmomo whai hua e koe, kia rite ki to koutou ake hiahia, whāinga, āheinga. Ko te mea matua - mahi wā, e whai ake nei i te mahere whiriwhiri, kai tika me te whai i te huru pai - ki te kahore te mea roa ki te tatari i te hua pai!