Me pēhea te ki te mahi i nga mahi mo huha roto

Nā te kore ki te meka e kia whakamahia e haere ngā roto uaua huha, tenei wahi o te tinana wahine riro wewete ki tau, me te piki ngako tinana. Te kore whakangungu hāngai kore te tenei raruraru faatiti'aifarohia. Na reira, faaohipa hoki huha roto e ono ngā wā i te wiki, wawe hiahiatia i roto i te tikanga ki te pūtōrino waewae i a pai a Matiu. Ka kia kitea te pānga o te kawenga whakarei i muri i toru ki te wha wiki. Na, ki te pupuri i roto i te āhua mahi mō huha roto kia kawea atu i te iti rawa e rua i te wiki.

Mahi mō te huha roto

Train tika haamata ki te uaua mahana-ake, ranei atu e taea te ngāwari ratou wahia kino ranei. Ka rite ki te omaoma mahana-tono marama, taura peke, whana iti o ratou waewae, squatting.

1. I runga i te whāriki (i runga i te hoki), kia kia whakaarahia waewae i te koki matau ki te patunga witi. Hanga o te tupuranga me te mōhiohio i te tere puhoi tae noa mutu reira. I roto i te huarahi kotahi Me hanga 20 aua.
2. E takoto ana i runga i tona taha ki matau, te mahi mahi waewae maui flat, me te riaka te i te koki o 45 nekehanga mō te rua meneti. Na ka huri taha, me e whakamana i te taua nekehanga tika.
3. tūranga tuatahi - e takoto ana i runga i tona taha. e hiahia ana koe ki te mahi i piko mahi i te turi ki tona waewae.
4. E tu ana i runga i te katoa e wha, me tango e koe tetahi waewae ki te taha, me te ara i te reira ki runga. E tatou ki te mahi i 15 aua (maui, me te tika).
5. E tu ana i runga i te patunga witi, kia kotēhia koe he hope pōro iti, me te haere tahi ia mo ono nga meneti.
6. E tu ana ki te hoki flat, e hiahia ana koe ki te horapa ana waewae motu tōkena waho. Whakamana 20 squats. I te tiaki wa taua me tangohia e pai kia i roto i te huha ãpoko e whakarara ki te patunga witi. Hei haafifi i tēnei mahi, noho-ups whakamana i runga i te matimati.
7. Waewae whanui motu, e hiahia ana koe ki te noho ki raro, hohonu i runga i tetahi o ratou. Te kore ara te tinana, neke koutou taimaha tinana i runga i te tahi atu. I roto i tenei take, kia okioki i te waewae elongated i runga i te roto o te waewae. Me mahi e koe i te iti rawa 15 aua.
8. E tu ana i te pourewa tētahi mahi whana hīrere ki te taha. Hei haafifi te mahi, he mea e tika ana ki te whakamahi i pauna. i mahi ia waewae 25-30 hīrere.
9. Tu tonu, e hiahia ana koe ki te hanga lunges taha kē ki te taha (i tua atu ranei), me te heke iho i roto i te ãpoko. Hei haafifi mahi dumbbells whakamahia.

Ka taea te whakamana mahi mō huha roto, me te ka te piki arawhata. Ki te mahi i tenei, me tika tino koe te turi. Te uta kaupae uaua i te taahiraa.

I roto i te whare hākinakina rite rawa ki te mahi mō te huha roto E hanga mā te whakamahi i simulators. pūrere ohie - i tenei ope expanders ngohi te te pona, te whakamahi o panekeke i te pae i roto i squats. Ko te mahi whai hua tino pūkaha mo te huha roto - abductor, kua hangaia nei mo te uaua abductor. Kei te rite rawa te reira ki te Taumaha motuhake, e hanga ātete atu i te whakaiti me te waimehatanga o nga waewae.