Neke-ups i runga i nga pokohiwi. Ko te hōtaka whakangungu: pana-ups

Neke-ake i te pae - he mahi ngāwari, me te whai hua, e hāngai ana i runga i te whanaketanga o te tengi. Ko reira e kia pai te mahi ki te whakaawe i te whanaketanga o te tengi kurupae muri, me te taha. Tautukunga ki nga tikanga mahi o tenei mahi whakarite he i te kaha "whakatangi-ake" runga wahi o te ringa. mahi i ia te wā o tenei mahi, wakaae te tupu o te papatipu uaua e kore anake, engari ano hoki te matotoru o te rōpū uaua. A, no te raveraa i pana-ups i te pae e hiahia ana koe ki te mohio etahi motuhake e.

Onäianei me tohutohu

1. I roto i te wa o te raveraa i kukū nekehanga kawenga ka kia whakawhitia i tetahi uaua ki tetahi. Hoki tauira, ka ara i te wāhi i raro ka waiho uaua pectoral maximally wāhi, me te te wāhanga pokohiwi mua. Ko te teitei te putanga mai te maona, te nui neke te kawenga kei ki te tengi taha.
2. He mea tino nui ki te whai i te tikanga o te anga i te wāhi tino teitei rawa. Here, i roto i tetahi take e kore e taea e whakaara te tuke ki te taha, ka rite ki reira tango kore anake te pikaunga i te tengi, engari fakamanamanai hoki he wharanga pokohiwi.
3. Dewatering te pae rapu kukū mōrahi i tūnga whatīanga. A, no te ki te ara o te wāhi raro, me ki runga ki te wāhi e wha tika whakarite i rite tata ki te utumu me retracted nga tuke.
4. Atamira ringa tākaro he wāhi tautoko a kore e whakaara koutou tuke ki te taha. Ki te mahi i tenei, Me ratou ki kia whakanohoia ki runga ki te whanui o te iti ake atu i te whanui pokohiwi.
5. Me kia tino rite te tūranga o te matenga, a ka titiro whakahaua mua. e kore e whakaaetia tetahi hehema o te matenga.
6. Ki te tiki i te tino i roto i o te mahi ko te tika ki te piki ki runga ki te tīaroaro ringa ki tonu i. Otiia e kore e taea te tino tika ringa ki te whakatika i te whatīanga, me waiho e ia i roto i te tūranga wetekina.
7. Kaupapa technique whakatinanatanga me-tīwera tonu kaipara hiahia kahore kawenga atu. Mā te whakamahi i te taimaha anō anake hanga tikanga mō kaitäkaro ki te wheako whakangungu neke atu i te 1 tau.
8. Ko te hunga e tika timata ki te taa tenei mahi, e tangohia e kore ko te taimaha anō e tika ana. I tua atu, e tūtohu ana ki te haere ki raro, anake te hawhe o te taea. Ki te hiahia ki te totohu raro me raro i runga i te wā, me te tupu o te tengi.
9. Pana-ups i runga i nga pokohiwi o te pae, ka kia whai hua te nuinga i roto i te hawhe o raro o te kaha tīwera.

hōtaka pana-ups

Ko te kī ki te angitu - he hōtaka whakangungu haaputuhia pono. Neke-ups - ko te mahi multifunctional, rite kaimahi he maha nui o ngā rōpū uaua. whakahāngaitia ia hōtaka whakangungu e ki te āhuatanga takitahi o te tangata. I roto i te tuhi ake te rōpū uaua e tangohia ano ki pūkete, e ko ki te farii i te kawenga mōrahi. He nui tenei, mai tei te tohatoha o te kawenga i runga i te waihanga o te ringa tangata. Neke-ups i runga i nga pokohiwi rapu i te waihanga kuiti o nga ringa, te hoahoa o te uaua pectoral whakapiki i ki te whakanui ake i tawhiti i waenganui i te kapu. Kei te hanga tango hoki hōtaka whakangungu pushup ki pūkete tau o te tangata.

E hia ngā wā e faaohipa ahau

ka hei auau whakangungu o tino tetahi hōtaka i 3 ki te 4 ngā wā i te wiki. e te meka e waenganui i ia ra whakangungu kia 1 ra o te okiokinga mo ope whakaora tenei kōwhiringa whakatikaia. Pana-ups i runga i te pokohiwi i tetahi atu rōpū uaua ranei te pai wehea ki 5 huinga (huarahi). I waenganui ia huarahi, kia waiho te break 1-1.5 meneti. A, no te tika, e taea te nui haere te reira i tenei wa ki te 2 ranei 3 meneti. Ko he nui reira ki matau, te wa atu era atu, i te raro te kaha o tou īngoa, a reira iti whai hua. Hei whakanui i te kakama whakangungu e taea tuku kia heke atu kahore i runga i te kapu me te ringa ranei i te miro.

Tūtohutanga mō te whakatinanatanga o te hōtaka

A pee i tohutohu atu te tino tūtohutia kore anake mō te tīmata, engari ano hoki kua ki nga kaitäkaro ki te wheako.

1. He mea nui ki te whai i te raupapa o te hōtaka. Wā katoa e tika ana ki te tīmata i te wiki tuatahi o te hōtaka tuhituhi, ara, ki te te wheako i roto i tenei mahi kua.
2. He rite nui okiokinga, rite ko nga mahi. Ko Ko te aha e hiahia ana koe ki te hoatu i te tinana wa nui ki te ora.
3. Power - tenei wāhi, ko te nui, nui atu ara atu i te mahi pushups. Tautukunga ki te hōtaka mahi anake, kahore dieting, hoatu anake hawhe te hua ka taea.
4. Ko te mea whakamutunga ki te whakaaro ko te nui rawaka o te moe. tūtohutia taupahī te ki moe i te iti rawa 8 haora.
5. E tūtohutia e te hōtaka o te takoto hoki te tangata, me nga wahine, ko te reira no te mea tenei mahi he pānga pai i runga i te innervation io ake.

Technique o pana-ups

Me pēhea te ki te mahi i pana-ake - ko te pātai tino nui o tenei kaupapa i tenei. He mea nui ki te mohio e te tikanga o te mahi rerekē nui i runga i te tautuhinga o ringa.

A, no te e hiahia ana koe te waihanga kuiti o nga ringa ki te tohatoha i te kapu ki tetahi ki tetahi kia taua pa e ratou nga tohutohu o tona koromatua, me te maihao. Tīmata tūranga i te roa o te ringa. Āta iho ki raro, he mea e tika ana ki te tae te wāhi i raro, a ka ki i te manawarū kaha hoki te tinana ki te tūranga taketake. I muri ara nga tengi me i raro ki te mānukanuka pateko mō te 1-2 hēkona.

whakaaro te tūranga tuku iho mō te pana-ake te he tauākī whanui o te ringa. Pana-ups i runga i nga pokohiwi o te whai hua tino ko ki tenei ringa huarahi. I roto i tenei take, whakanohoia te nikau i tetahi tawhiti nui i ia atu. He mea nui i roto i tenei take ki te takahuri i te paraihe i te koki o 45 nekehanga. meatia tenei i roto i te tikanga ki te karo ngāwari te uaua kaha, e he kawenga mō te huringa o te tahi pokohiwi. Ka whakawhirinaki tika te tōtika o tenei mahi i runga i te wāhi raro o te tinana. Kei te tuku iho te raro te kaiwhakaara, te mahi whai hua atu.

Hoki atu kaitäkaro matatau ite tūtohutia ki tuku kia heke i te tautoko ranei miro, ki te whakapiki ake i te tawhiti i waenganui i te tihi me te raro.

Kupukupu ki pana-ups

He wāhi nui i roto i te mahi, ko te tukanga manawa. A, no te tuku iho te tinana e ki raro, he tika ki te manawa ki te aro i runga i te puku puru hipi. Ki te mahi tika, te wāhi i raro o te kaipara puku fakamanatu pōro. A, no te tukua hau te maha atu ara āta, ka retracted te kōhao puku te. Ko te taua tikanga motuhake piri ki kaitäkaro ngaio.