Ko te simulator waewae Press: tirohanga whānui, mahi tūāhua me tūtohutanga

Ko tētahi o te tino rongonui, ngā pūrere mana rapu-i muri i hoki whakangungu i roto i nga tikanga o te ruma tu he kaiwhakangungu mō te pēhi waewae. Karaehe i taua whakaaro te tino whakakapia ki te squats taimaha anō, tukua ki te whakapakari i underdeveloped kuao kau. Ki te tika te mahi i te kaiwhakangungu mo te pēhi waewae, ka taea e hohoro te tiki e koe te maka o te ngako i roto i nga hope me papa ki te hanga i te pūtōrino atu.

āhuatanga hoahoa o te simulator

Trainer mō te pēhi waewae ngā te tūāpapa mō te whakatakoto waewae, tautoko hoki matotoru me nohoanga ki backrest. Kia whai whakaaro ano tatou i roto i te taipitopito i ia huānga hanga:

1. Raho - te wāhanga matua o te simulator, e whakatakotoria nei i roto i te nekehanga i roto i mahi. I roto i te tahi mau whakaaro te huānga mea kua te puka o te pepa-whakarewa, i roto i ētahi atu - Kei te Ōseni kōrā i roto i te puka o te rauemi pepa-kore. He paerewa simulator waewae press taimaha 25 kg. Ki te tika, ka taea e rua ake i koe te taimaha o te tūāpapa, te whakamahi i te utanga mau rimarima i. Heoi, no te tīmata kore te mea e tika tonu ana ki te whai wāhi ki te Taumaha, mai faarahi tenei otinga te mōrea o te whara tuaiwi.
2. hanga te o pūrerehu, rauemi hypoallergenic ki te filler rapa - Seat ki te hoki. Ko te whakarite i roto i te roa te mema hanganga, kia ngā te headrest. Ētahi o ngā kaihanga i waho kaiwhakangungu nohoanga mo te press waewae. Heoi, mahi tenei whakatinanatanga rawa fiemālie mo kaitäkaro tauhou.
3. Tautoko mō te hipoki mou - aroaro i roto i te puka o te rakau e kua kei i runga i ngā taha e rua o te simulator. Hangaia hoki te whakamahi o te utanga atu.

E uaua e whakamahia i roto i te mahi o te simulator?

Waewae pēhi i takoto i runga i te simulator hanga mahi tata uaua katoa: whā, kōtere nui ki, kapiti roa me te takakaha, soleus uaua.

Kaipara e mahi ana poka waewae, whakarato simulator whakapae kawenga taketake i runga i te rohe papa me whā. Heoi, ko te huringa o te tūranga i roto i te taunga, me te whakahohetia ētahi atu rōpū uaua.

Hua o te mahi mā te whakamahi i te waewae

Trainer mō te pēhi waewae faikehekehe he rota katoa o maitai:

1. iriti i te reira i runga i te taea ki te ako hohekore, kāore i roto i te rā rōpū ora uaua. Hei whakahohe i te parepare whakamutunga ki te huri i te tūranga mutunga i runga i te tūāpapa.
2. tango te reira i te kawenga axial i runga i te tuarā, i te mea reira ka mahi ana ãpoko ki te taimaha atu. iriti i tenei te taea o te waewae te whakaōritenga ngātahi hoki te hunga e whai hoki raruraru, kua ruarua whakawhanakehia koere uaua.
3. Waewae pēhi e noho ana i roto i te simulator taea ki te tahu mo te wā-poto whakangungu he maha nui o Calories, e āwhina ki te whakaiti i te ngako i roto i nga hope me papa.
4. Lēsoni i runga i te simulator whakahohetia tukanga pūkoro i roto i te tinana.
5. Nā ki te rere toto ki te rohe papatoiake, whakapiki i te mahi o nga whekau fakasekisualé.

Rerekētanga i squats waewae Press

Waewae press i roto i te simulator (taputapu mahi) Ko tā te whakarato o te nui haere kawenga i runga i te whā. I roto i tenei take, kua mărû te tuarā, reira te haapae hoki injuries e te tupu pinepine i roto i squats.

Ko tētahi atu rerekētanga tautuhi ko te taea o te huringa tere o tūranga o te waewae, e hāngai ana ki te whanaketanga o ngā rōpū uaua motuhake. I te wa ano, hoatu squats te uta i te wā kotahi i runga i nga uaua waewae katoa, e whakatairanga ngenge tere.

press waewae i roto i te simulator - mīhini

pipiki anake ki mahi technique tika e taea te whakaiti i te mōrea o te whara. A feruri i te mea ngaro e e mahi tika press pae.

Hei tīmata i te simulator whakaturia te taimaha tika, e hāngai ana ki te kaha te mana o te kaipara. Kei te kaiwhakamahi i roto i te simulator, te waewae opera i runga i te tūāpapa i whanui pokohiwi. Hopu i te ringa retainers pūhara.

Waewae press i roto i te simulator (taputapu mahi) uhinga a te pai raru ki clamping papa, me te hoki ki te pae hihiri. Te neke te tūāpapa i roto i te ahunga i mahi ano i runga i launoa. e kore te tino romia te pūhara. I roto i te mahi he paku piko nga turi. Tenei huarahi mawehe kino ki te hononga.

tuku iho te tūāpapa i runga i ki nga pito o te manawa hohonu, i te drumstick me huha e kore e waiho i roto i te tūranga i tika koki whanaunga ki tetahi ki tetahi. I te mutunga o te taime torutoru, ka mau ratou manawa taimaha romia ano.

Me pēhea te ki te hanga uaua waewae tupu?

E whai wāhi ana ki te topito o raro uaua hanga ahu whakamua? Ki te whiwhi kia arotahi hua nui i runga i te kai tōtika tika. E waiwai o te nui o te pūmua tinana ai te uaua ki te tupu me te whakawhānui i. Ki te kore koe e utu i nui whakarongo ki tenei wāhi, e kore te whakangungu e kawea engari te mamae, me te rohirohi tetahi mea.

Te whakapai ake i te whai huatanga o te whakangungu taea te whakamahi pūnahanaha o te taimaha me te huringa turanga anō tokonga ake koki. Kia aroha mai, e kore simulators katoa hoki waewae whakaōritenga i tenei taumahinga. Na reira, i roto i te wā i reira te ahunga whakamua whakangungu ko tata äta, he mea e tika ana ki te whakamahi i ngā pūrere atu mātanga.

Hei whakamutunga whakatika te hua taea te ara kotahi waewae. Rawa whai hua, he rautaki taua i te mutunga o te tūmomo. Mahi mahi i runga i ope kore matara katoa kaipara. Heoi, ko reira tika tonu ki te ngana ki te whakarei ake i te pānga whānui.

I roto i te mutunga

I taea te kite, te kaimahi te waewae mana pūrere pai mō te kutētē matatini uaua e alangá raro. Kua haere ētahi kaitäkaro ki tona whakamahi mā te mahi ki te whakakotahi i te hua i muri i te raveraa i squats ki pauna.

whakangungu i ia te wā i runga i te simulator taea hoki te wa poto ki te whakapiki ake i te whā, i ngā hanga nui atu te waewae. I tua atu, e taea ki te haapapu i te pikaunga i runga i etahi rōpū uaua, i waho te mōrea o te ngaro to koutou pauna kaitäkaro.

A, no te ara pauna waewae i roto i te tūranga e noho mahi nga uaua gluteal. e matau ana kaitäkaro mātanga pehea te roa o ratou e taea te mäminga i roto i te mahi o nga whakaiti turi hohonu tino.

I roto i te whānui, whakangungu te whakamahi i te simulator, e taea ki te tino tutakina i te pikaunga, whakaiti i te mōrea o te whara, ara te mahi tahi taumaha nga kaitäkaro.