Ko te huinga taketake o mahi i roto i te omaoma mō ngā kōtiro

Ki te hiahia koe ki te whai tinana kore noa pīrahi me sipoti, ka i te ara ki te whāinga koe tino whai ki te titiro ki te omaoma. I muri i te katoa, kai tōtika tika me te kai e kore e tauturu i te oro koe i te uaua, me te kiri, rite ka meinga reira he mahi pai. He ko he pōhēhē e kore e he huinga o mahi i roto i te omaoma ngā mahi mō te wahine ki anō taimaha. Ko e tika ana ki te meka i he wehi o hoko rawa uaua maha wahine tenei, engari e kore e taea te wahine physiologically e pera no te mea o te kore o te testosterone i roto i te tinana. Na reira, me nga mahi taimaha te āwhina anake ki te reo uaua flabby me hanga kaha me te manawanui.

He huinga takitahi o mahi i roto i te omaoma, ki te āwhina i te kotiro waihanga he kaiwhakangungu tohu, engari ka taea e koe te whiriwhiri i tētahi mahere i runga i to ratou ake. I mua i te tīmatanga tūturu o ngā akomanga e tika ana ki te whakatau i te whāinga whakangungu me ki te aromatawai i te āhua o ratou āhua tinana. He maha ngā momo o ngā hōtaka e hāngai ana i te mate taimaha, te whakanui ake i uaua papatipu, te whakanui ake tinana whānui, whakamaroke, me te tuhi i te tanga. He mea nui ki te mahara e kia ngā tonu tetahi hōtaka mahi mō te wahine: mahana-ake, te wahi matua o te wātū me te totoro mahi. Ano kia whakarongo ki te ture o te whakangungu i runga i simulators, rawa i roto i te kōwhiringa o te taimaha whakahaere. Here, he takitahi nga mea katoa. Hoki ia simulator me tīpako te taimaha ki nei e hanga e koe kahore iti iho i te 10, engari e kore e neke atu i te 25 aua. Kore e kore koe e whiwhi i te hua ranei, kino ranei te tanukutanga uaua.

He he he huinga taketake o mahi i roto i te omaoma mo te kotiro e kua tika tīmata whakangungu me te hiahia ratou ki te faaineine ia ratou ki te ahotea atu nui. hangaia ana tēnei hōtaka ki te whakarei ake i te āhua o te uaua tinana katoa. kia meatia e ia mahi "te ara katoa", engari e kore e tika neke atu i te 20 aua, na whakaritea te taimaha te takitahi. Kati te reira ki te 3-4 huarahi. Kei te hangaia tēnei akoranga mō te 2-4 marama.

• fakamālohii waewae i runga i te simulator motuhake me te ara pūhara;
• flexion waewae i roto i te simulator;
• whana ratou waewae ki te taha (ki te whakapiki ake i te pānga e mahi ki te Taumaha);
• noho-ups i roto i te waewae whatanga whānui o dumbbells (mau tauhaa no);
• ara waewae tika tonu te maungārongo (ako o te press raro);
• te whiri e takoto ana i runga i te pae (ako press runga);
• Rod whakapae poraka, me te poutū ki te uma;
• broaching tokotoko e tu ana;
• hyperextension.

I muri hiahia koe ki te haafifi i te hōtaka, me te tango i runga i ngā rōpū uaua. Ki te mahi i tenei, i reira ko te toru-ra i whakaritea o mahi i roto i te omaoma mo te kotiro, kua hangaia nei mo te ngaronga taimaha tonu, me te kōrero whanaketanga kē o ngā wāhanga rerekē o te tinana. Worth e matakitaki ana me 3, a ki te mea i reira he wa noa, 4 nga wa i te wiki, tauutuutu i waenganui i te whakangungu, me te okioki ra ki te ora.

ra tuatahi

• ãpoko ki te tāuhu i roto i te simulator Smith;
• deadlift dumbbells nga tauteka ranei (tika te mahi ki waewae tika tonu);
• Rod whānui (toharite ranei) pu wae runga ki te uma;
• curls waewae i runga i te simulator;
• wahia kotahi dumbbell ki te okiokinga te whitiki i runga i te pae;
• pae tāuhu press dumbbells takoto i runga i tona uma ranei;
• hua ringa tika i roto i te ringa ki dumbbells i roto i te pinakitanga.

te rua nga ra

• press pae;
• Rod whānui (toharite ranei) pu wae runga ki te uma;
• pae e rua dumbbells maha (e takoto ana i runga i te pae);
• wahia kotahi dumbbell ki te okiokinga te whitiki i runga i te pae;
• Rod ringa kuiti te poraka o runga ki te uma;
• ngā mōhiohio ringa ki dumbbells ranei i runga i te simulator (pūrerehua);
• pullover;
• te pamu ki te whitiki o te poraka o raro.

te toru o nga ra

• patua i runga i te wahi (i roto i te nekehanga) ki te dumbbell;
• dumbbells deadlift nga tauteka ranei (tika te mahi ki waewae tika tonu);
• whana ratou waewae ki te taha (ki te whakapiki ake i te pānga e mahi ki te Taumaha);
• noho-ups i roto i te waewae whatanga whānui o dumbbells (mau tauhaa no);
• pae e rua dumbbells maha (e noho ana i runga i te pae);
• dumbbell i roto i rua taha tupuranga e takoto ana i runga i te pae;
• pana-ake i te ringa pae whakamuri;
• Rod tengi raro poraka.

Mai i tetahi huinga o mahi mo te ruma, e kore e wareware e pā ana ki te tūmomo. Hoki ka rato whakawera 10 meneti wīra, faaohipa pahikara taura ranei. A, ka ite koe he werawera iti, ka taea e koe te haere tonu ki te wahi matua. I muri i te īngoa, e kore e ore totoro, ka fakamolū tenei uaua nui te ra i muri.