Pae press tāuhu noho: tohutohu me ngā ture

Sport kuti ahua, uaua nuinga, pai-tautuhi uaua te tauturu - te moe o tata tangata katoa, i taiohi ki te kaumātua. Tauira o Arnold te Terminator ko Rambo, Stallone me ētahi atu "heahea" -kulturistov ātaahua ki whakatupuranga maha o nga tangata. Otiia kahore he mea pehea roaahia'tu kore te mea image rongoa, kahore e taea, ki te pato koe i roto i te whakangungu e tika ana, me te aroha tonu ki te hākinakina.

Te mahi ki te tāuhu

Rod - tetahi o te ao taputapu hākinakina, me e taea e koe ako'i pai uaua o te utumu. Ki te mahi i tenei, i reira e maha ngā tikanga me ngā momo o mahi. Ka aparau i tatou tetahi o ratou - te press o te nohoanga pae.

Ka taea e te pēhi i te tokotoko, kia o tūranga taketake toru: e tu ana, e noho ana, me te takoto ki raro. Ia tirohia nga hōhonutanga me hua, kia whakamahi o etahi uaua - e rua matua, me te iti. kawenga Main i roto i te whakangungu kei i runga i te whitiki pokohiwi me tona raorao. Heoi, ko te reira i roto i te tūranga e noho ana ki tauturu te mahi tāuhu ki pūtake hapai i tenei rōpū uaua, hoatu a reira te arotahi, ki te mahi i roto i ona ngoikoretanga, i te utumu matua whiwhi etahi taanga.

Ko te tino nui mahi - pae press tāuhu e noho ana no te mea o te matenga. I runga i te ringa kotahi, e mau ana i te reira, kia waiho koutou tino tupato. He maha whara puta ina tikanga o iti kaitäkaro mahi i roto o tenei mahi ngā. I te tahi atu te ringa, tupato, me te mātau hanga tona mahi taea reira ki hohoro hanga ake te kaha me te papatipu o deltoids waenganui.

Ki te ki te mahi whakakaha nga hononga pokohiwi, mahi nekehanga hurihuri o te ringa, ki te whakawhanake i runga "patunga" uma me delts mua, pai tokotoko pae e noho ana ki te pouaka.

Tenei mahi e titauhia te kaimōhiki ngaio e kore anake, engari ano hoki te hunga kaitäkaro e whai ringa, ratou kaha, ko te take nui: kaitākaro poitūkohu, kaitākaro poirewa, gymnasts, kaikauhoe, etc. A tika ki te hunga iwi e āwangawanga tino e pā ana ki te kāwanatanga o ratou tau rite te pai .. me te hauora whānui.

Tips me ngā ture

Na, i roto i te "pae tāuhu e noho ana" mahi e mātātoa wāhi ua pakihiwi o te mua, me te waenganui, takahuri uaua pokohiwi. i hanga te huarahi pūnaha te rōrahi me te āhua o te pokohiwi. I roto i te raveraa i te reira me ū ki etahi ture:

• mahi atu kia tangohia wahi i te timatanga o te whakangungu;
• taunaki ana mō te kotahi wātū ki te mahi i 3-4 huinga. whakamana ia huarahi e i 6 ki te 12 tukurua;
• ki te whakakotahi i te hua o te "pae tāuhu e noho ana" mahi me tonu dumbbell zhimom i roto i te tūranga kotahi, me te ringa tupuranga ki dumbbells i mua o koutou, ka tahoro ki tupuranga;
• mahi ki te tokotoko me whakamana pai, kahore he tēpilé ia me wiwi, te kore ai meinga koe kino nui ki te tuaiwi. Waewae i te wa te mahi mahi rite absorbers ru tūturu. Tenei taea te tauira ki te whānuitanga etahi inihua i te wa ka i reira te mea he tāuhu pae press e noho ana;
• e kore e mōria i runga i te tītere kia nui rawa, rawa i roto i te whakangungu tuatahi. utanga nui kia tami te maona, me te hinga whakatuma whakamuri. Ki te tuku i ki te pupuri i pepa, me koropiko koe tona kaki, me tona ringa e kore e anake, engari ano hoki ki o koutou koromatua;
• kia mahi press pae tāuhu i te teitei taea mōrahi me i te wa ano whakatika o koutou ringa ki tonu i: ka hoatu a reira te whai wāhi ki te whakamōhio i te uaua wāhi te taumata kawenga e hiahiatia ana, a ka whakarite to ratou whanaketanga.

Noatia, te Muscle - he tukanga māmālie a arotahi. I tua atu ki te mahi auau, riro te reira i te tetahi kai me te whanonga. hanganga ture tino ki a ratou - tetahi o nga mau taviri ki te hua pai.