Mahi Whitiki ki dumbbells mō wahine - me pehea ki te mahi i te reira?

Faaohipa ki dumbbells ki ringa - mo nga wahine, ko te ara whai hua tino ki te hanga uaua me te hanganga o tona ake tinana. kawenga mana taua whakapiki i te huru tinana whānui, me te whakatairanga whakaiti taimaha. Kotahi haora o te whakangungu ki tenei taputapu mahi kaitahu 400 Calories. Ki te dumbbells taea e koe i roto i te omaoma, me i te kāinga. dumbbells Taumaha mo te wahine ki te kia iti - he mōrahi o 2 kg. whakamana ia mahi te ki te maha ikeiketanga o aua. I tua atu, i raro ki te whakangungu auau i roto i nga wahine whakapai ake ka pākia, hauora, wheua kaha me te ārai osteoporosis.

mahi ringa e tino whai hua ki te pauna mo te wahine. He nui iti kaha, wahine sipoti pea ki te kia whara, he māia, me te kore pea ki te e pouri ratou.

faaohipa Whitiki ki dumbbells mō wahine

whakahere tatou he whānuitanga tata:

1. I roto i te mea e tika ana tu noho ranei ki te tahuri ki te whakapiko i te whatīanga ki te dumbbell, me te iti tītaha mua te tinana. whakamana ana te mahi kei te hoki e rua ki te toru meneti, nikau ake. A tapiti faahou i te mea ano, kia mau tika o koutou ringa kapu iho.
2. I roto i te tūranga e tu ana me whakaara e koe o koutou ringa ki dumbbells me kawe ratou ki raro, ki nga pokohiwi, a kia kia whakahaua te whatīanga ki. A tapiti faahou i te mea ano, anake ki tareka i nga ringa o nga rōpū. Ko tētahi huarahi, ko te ki te muri hoki meneti i te iti rawa kia kotahi.
3. I roto i te tūranga e noho ana e tu ana ki te ringa maro ki te taha ki te whakapiko koutou tuke, me te ngana ki te kawe ia ratou ki raro, i o te matenga ranei.
4. Hoki tenei mahi ka hiahia koe i te nohoanga pae ranei. Okioki kotahi ringa i runga i te taahiraa pūmau, kia te atu ki te dumbbell whakairi ki raro. Squaring ana pokohiwi, e hiahia ana koe ki te exhale, whakaarahia tou ringa ki tou taumata uma i runga i te manawa - taka. Ko tētahi huarahi mō ia ringa ngā o tekau aua.

Mahi ki dumbbells mō wahine mo nga ringa me pokohiwi

He mahi e whai wāhi te pokohiwi me te hope hoki whai hua.

1. Tu poutū, he mea e tika ana ki te tango i ki nga ringa o dumbbells a kia maturuturu ratou iho. He mea tika ki te whakaara, me raro i te pokohiwi anake.
2. Okioki ana i mua, ona ringa ki te kawenga e hiahia ana koe ki te maturuturu iho. Whakamana e te ringa te whakatairanga i te taha, hoki i te wa ano e kore e kia tika.
3. Tu tonu ki waewae motu, me te pupuri ringa ki pauna i te raro, he mea e tika ana whakapiko nga tuke e rua, ka whakaara ratou mo te miro.
4. Te riroraa i roto i te whatanga poutū ki ringa i whakarerea i roto i te ringa, ki te mahi tuke flexion ki Whakarāpopoto ake nga ringa ki te pouaka.

mahi Whitiki ki dumbbells mō wahine "ãpoko French" momo

Hoki tenei mahi, e hiahia ana koe ki te tu ki runga tika, ka waiho i te waewae i runga i te 50-60 cm. Tangohia dumbbells me te pupuri ratou i te taumata pouaka i roto i te ringa whiti. E mau ki te manawa, e hiahia ana koe ki te tiki i raro, i runga i te patunga witi, kia he whakarara ki te patunga witi i te huha. I muri exhaling tinana whakatorotika. I roto i te huarahi kotahi ki te mahi i 10 noho tū.

faaohipa Whitiki ki dumbbells mō wahine: tohutohu me te tinihanga

• kia ngā mahi auau o 3-4 workouts ia wiki;
• E whakamana mahi i te tere puhoi ki te mana tonu o ratou nekehanga;
• i waenganui i whakangungu e hiahiatia ana ki te tango tetahi ra atu;
• kawenga whakarei contraindicated i roto i te hunga e mamae i te pēhanga toto tiketike;
• i roto i mahi he pai ki te piri ki te hōtaka i āta hangaia.