Press wahine Ataahua - te kī ki te tūranga tika

Ko wai e kore e wahine whaiaro-mo moemoea e pā ana ki te puku teeraa ataahua. I tua atu ki te ahua rerehua, te whakawhetai ki te pāpāho, e taea te tiki e koe tūranga pai, me te whakapai ake i te mahi o whekau. Heoi, e kore e press o te wahine kia kitea ki te reira he ngako puku. Na reira, i roto i te tua ki te mahi, kia mohio ki te whakatika i tō kai.

tā whānui press Wahine whakangungu i te tinana ki te whakangungu taimaha. Na reira, i te tuatahi o te katoa, e hiahia ana koe ki te tīmata ki te manawa (e haere ana, omaoma, kanikani, pahikara, me te kaukau). Haunga te whakapai ake hoki i te uaua mahi whānui tohanga toto, ka hei matū kino putanga i te kikokiko tinana, a ka kia whakakiia te tinana i te hāora. Ko te kupu, i roto i te tua ki te whakangungu i te tinana ki te hanga i te uaua puku ataahua, ka taea ki te whakaara i te reo, te whakapai ake i tō tūāhua, me te whiwhi vivacity te wahine.

mahi puku e timata mō wahine ki te mahi i āta, me te aau. Na, ki te whakangungu e tika ana ki te tīmata anake i runga i te puku kau. kia te mahi tuatahi he mahi mahana-ake ki te totoro i te uaua. kia tino ki te karo anō matatu i runga i te ngakau Wehenga me era atu i waenganui i ngā huinga. kia whakatinana te pēhanga nui ake āta, me te awhina o dumbbells me ētahi atu taonga. Ko te mahi kōwhiringa pai - ratou whakatinanatanga i raro i te mātakitaki o te mātanga. Ki te whiriwhiri i te wahine ki te whai wāhi ake tonu i te kāinga, ko te pai ki te piu i mua o te whakaata, ki te aroturuki i te tūranga press o te wahine, me te kore e te tinana hua riaka faufaa i runga i tou hoki.

Mahi mō ngā kōtiro press e rerekē i te kahore mahi mō te wahine pakeke. pea te rerekētanga anake anake i roto i te maha o huarahi, me te kaha whakangungu.

Tikanga, hanga te matatini katoa kei runga i te arotahi i te mau haapiiraa i takitahi uaua o te puku, e kua wehea ki hāngai, me te matahao, i huaina "runga", me te "raro" press. Ko te uaua tino ki te pūkete mō te pēhanga raro, rite e whai wāhi ēnei uaua i roto i te ora o te wahine ko iti pea.

Ka taea te whiwhi Ataahua press wahine e te raveraa i mahi hikohiko me te hihiri. E hāngai mahi hihiri i te whakatinanatanga o te maha nui o huarahi, me te whakahaere akomanga i roto i te aratau pateko whakarato hoki pupuri o te uaua hukihuki ki te maha iti o huarahi.

huru whakangungu Basic o pikinga o te press - mahi auau. Ko te utanga tino tino arotau mō tetahi wahine - te haapiiraa i rua ki te wha nga wa he wiki ki e rua ki te wha huinga.

Ko te maha o te mahi ki te whakapakari i te uaua puku kia nui. Kei te ara i te mahi hihiri matarohia te tinana i roto i te tūranga e pängia ana ki te piko ana turi. huaina ana tēnei mahi ko "ketia". A, no te raveraa i tenei mahi, taka te pikaunga matua i runga i te tari kiri taupoki abdominis me mahi psoas. He mea tino nui kia i aki te hope i roto i tenei mahi ki te patunga witi. E tūtohutia ana ki te mahi 1-3 huinga o 20-50 wa.

I muri i te mahi whai hua mo nga uaua puku matahao ko te "takawiri hauroki", e ngā kopikopiko tonu kia rite ki te tiki i tona whatīanga maui huha matau, me te tuke matau - mahue. Ko te taea ano hoki tenei mahi ki te kawe i roto i 3 ki te 20 ngā wā huarahi.

Me koe ki te mahi i te mahi "te puhoi-hawai rua" ki te whakakaha i te press o runga me raro. Tīmata tūranga - e takoto ana i runga i te patunga witi, waewae piko i 45 nga nekehanga, ringa he rānei i runga i o ratou pokohiwi i muri i tou matenga ranei. Āta whakaara koutou ringa, me waewae wā kotahi ki tetahi ki tetahi, ka āta hoki ki tīmata tūranga. Me ahau ki te mahi i, rite te mahi o mua, ki te 3 ngā huinga o te kore iti iho i te 25 ngā wā.

Ki te whakaiti i te hope, me te hanga i te pēhi i raro makona mahi whai hua "ara waewae". Whakaritea te reira ngāwari nui: e takoto ana i runga i tona hoki, me te pupuri ringa ki o koutou taha, whakaarahia koutou waewae ki runga ki te 90 nekehanga, ka āta raro ki te tūranga tīmata. Ka taea te whakamana i tēnei mahi mō ia waewae motuhake (10-20 haeretia), a ka ara tahi waewae e rua.

Hei whakapakari i te obliques whakamahia mahi "pahikara", e simulates te tere i runga i te pahikara e takoto ana i runga i tona hoki ki ona ringa i muri i tona matenga. Te mahi i te reira pai i roto i te 3 huinga o 40 nga wa ia.

kia kore tatou e wareware e ki tetahi mahi, e hiahia ana koe ki te whai i to koutou manawa. tonu kia meatia te launoa i roto i te uaua hukihuki.