Pūnaha pana: te kaupapa. Neke-ake i te whenua ki runga hoki tīmata

Pushups - mahi mīharo ohie, me te rongonui. Kua riro te reira i taua honore no te mea o te mea e nehenehe e rave i te reira i te fare, i te mahi, ranei pono ki hea. Pana-ake he he maha nui o ngā momo, me taea te whakamana e te iwi faaineineraa tino rerekē. E mea ohie roa, engari i te wa ano he mahi whai hua. Driving pushups i te kore e tukua te tangata ki roto i te wā poto o te wā ki te kawea mai to koutou tinana i roto i te reo, te whakapiki ake i te taumata o te tinana tinana. Ano hoki, ka taea e tenei mahi e te whakaaro pai ki te papu ake o koutou uaua. Ko e mo'oni, e kore rite poka tōnuitanga i roto i te hī, engari ano hoki rawa te pai. whakaaro Tautautefito te kaha e noho koutou i runga i tenei mahi. e kore e hoki hiahia ki te utu mo te whakamahi o te omaoma koe. Fakatatau ki ai, ki te whakamahere i te tangata e ki te mahi i tenei mahi, whakatika tonu te pātai, a ahakoa i reira ko te kaupapa mahi ki te whakapiki ake i pushups. Mō tenei - i muri mai i roto i te tuhinga.

He aha pana i te kaupapa i te wahanga?

Tetahi tangata māmā ki te mahi ki mo etahi kaupapa atu ki te whakaaro i roto i to koutou mahere whakangungu. Heoi whakaritea matou. whakaae torutoru iwi ki te tuku kia heke atu tika rite taua. Ki te tīmata te tangata ki te mahi i te tahi mau mahi, te nuinga o te katoa, kei te tatari ia mo tenei hua ngā. Ko te tino uaua ahunga nuinga whakaritea o pikaunga: e taea tika tātai koe reira he katoa, ranei ki te tohungia ia me rite ki te hua e kore e haere i mua. Fakatatau ki ai, Me tika koe i te ara iahiko pai ki te whakapiki ake i pana-ups, e ka whakapai ake koutou hua, me te āta tae te taumata tika.

Ko te tikanga, i te timatanga o to ratou whakangungu me-hākinakina kore e kore te iwi e taiea i roto i nga hua o te pana-ups. Na reira, e tika e hiahia ana ratou he kaupapa pana mō tīmata. Pērā i tino ngawari, me te ka i āta nui haere te kawenga nga wiki ruarua tuatahi. Ki te kite te tangata i te tau nui i roto i te tepu, e kore e pea timata te reira mahi e tika ana ki te meka i kiia te kaupapa uaua rawa.

kahore koe e mohio me pehea ki te mahi i pana-ake: me pehea ki te kia?

Otiia te aha, ki te kore e taea e koe pana-ups kore? Ko tenei te mea e tupu ki te mea he tangata he taimaha tinana nui, he wa tino roa kihai i whakaatu ia mahi tinana ranei. Na e hiahia ana tatou he pushups taiawhio i te kore, no te mea kihai i ara te tuatahi 5-10 aua hoatu ia. I roto i tenei take, e hiahia ana koe ki te tīmata ki te mahi ohie. Ka rite ki ahau whakahuatia mua i roto i tenei tuhinga, i pana-ups i reira e he rota o ngā momo, me tenei me tenei mahi. E rua ara tino mātanga o te pana-ake, me ono tekau. Na reira, ki te koutou tino kore e taea te mahi i pana-ups, e kore te mahi ngakaukore! Me koe ki te whiriwhiri i te tahi mau kōwhiringa mō te ngāwari whakatinanatanga o te tikanga.

Ki te hiahia te tangata he ara iahiko pana-ups i te whenua, ia tumanako tino ki te kitea te tikanga whakangungu e tika ana. Ahakoa, ki te kore e taea tuku kia heke koe i roto i kotahi. Otiia i roto i nuinga o te wā tā kē te kaupapa o te kutētē pana-ups etahi whakangungu tuatahi. A, ki te kahore koutou mahi? Ka rite ki kua whakahuatia, ka āwhina i te marama-taimaha momo o pana-ups.

ara Simple ki te pana-ups

• Neke-ake ki te turi. Ko te huarahi māmā ki te pana-ups. Ko te tūranga tuatahi ko te aro kore-puāwaitanga e takoto, me te whatanga i runga i nga waewae hei. I roto i tenei tūranga ka tuku kia heke koe a no te mea he reira na nui māmā ki te mahi atu i mua.
• Neke-ake i te pae. Tenei tikanga o te pana-ups kōrero e ka waiho koutou tinana ki runga ake i nga waewae, a ka whakaiti i te kawenga i runga i te rōpū uaua mahi.

• Pushups ki te tauturu a te tangata. Ka taea e te mahi e koe te pana-ake, me te noa tino, engari kia ui koutou hoa ranei whanaunga ki te āwhina ia koe i te pehitanga iti ia i muri i tukupu. Mai kore e te pana-ake ratou i te mahi uaua, te whakamahi o enei ara ono tekau e toru ki te āwhina i hohoro koe te whakatutuki i ngā hua, me te neke i runga i ki te mua pana-ups.

pushups kaupapa whakangungu mō te tīmata

Na, i muri i kua haere koe i te kore ki te whakaoti i te iti rawa te tahi mau hua, ka taea e ite kua reira nui atu māia. Tikanga, i roto i tenei mahi kia rite ki tubu, ngāwari nui ki te whakapiki ake i te maha o aua ki 30-50 wā. Anake ka ahu tino pakanga iho ka arai hoki. Ko pehea e pana-ups i roto i te ahunga whakamua? Ki te mahi i tenei ka whakatata koutou tetahi o te torutoru tikanga tīpakohia. I roto i te tuhinga whakaekea reira maha feunga nui o kaupapa e e taea kotahi whakangungu. Ka rite ki te tikanga, kua hangaia e ratou kia mahi koe i nga ra wiki ranei ki te whakapiki ake i te kawenga. kia kia tino rerekē te roanga, ko te toharite ko te 2-3 marama. Ki te kore koe e hiahia ana ki te whakangungu mo etahi pūnaha mārama-tapahia, ka taea e koe whakaturia ake he hōtaka mo koe, ka whai i te reira. Otiia i konei koe ki te pakia koe e koe.

Me pēhea te ki te hanga i tētahi mahere whakangungu?

He maha ngā āhuatanga matua, e hāngai ana i runga i nei ka taea e koe te hanga i tou ake mahere whakangungu. E hi'o poto noa tatou i ia o ratou.

• Ko te katoa maha o aua o te wātū whakangungu. e kore e taea te kia whakairihia koe ki runga ki runga ki te maha o aua i roto i ia huarahi, me te i runga i te maha o ngā huarahi. Noa tīpako i te maha e taea e koe te utu ki roto i te pana-ups. Ka taea e, hei tauira, ki te tini i tana lekooti i roto i te pana-ups i runga i te 5 - te tiki i te maha o te pana-ups, e hiahia ana koe ki te mahi i tenei ra. I roto i tenei take, whakaturia he whāinga ki te whakatutuki i tenei mo te maha iti o ngā huinga. Ki ia whakangungu tamata huarahi ki te whakaiti i te nui, me te whakapiki ake i te tāruarua. Neke atu i te wa, ake i noa te maha rite tou taumata o te whakangungu e whakapai ake. he pai hoki tīmata tēnei ara o te whakangungu.
• wā tūmomo. hanga te reira i kore tikanga ki te whakangungu mo te roa rawa ranei poto rawa. O te akoranga, e taea hoki te kawe i te reira hua, engari ka waiho te reira nui atu tano. Ko te wa pai ki te faaohipa 20-45 meneti. He aha te taua whānuitanga nui? Te reira i katoa tei runga i te huru me ngā whāinga motuhake. Ki te hiahia koe ki te ngaro taimaha, ka koe Me tino ki te mahi i pana-ups mō neke atu i te tangata pūhihi. Ano, Ka taea e kitea e kore katoa te rota o te wā mō te whakangungu. I roto i te take i taua, ka tonu e taea ki te whakairo i roto i 20 meneti koe. I roto i te mutunga, ka taea e mahi koe pana-ake, ara i te mahi. e kore te tetahi o te kaupapa noa o te pana-ake i te whenua hangaia mō te maha haora o whakangungu.

tikanga whakangungu Basic mō te tīmatanga me te kaitäkaro taumata takawaenga

• Neke ki te mōrahi. mahi tika koe 3-5 huinga i mōrahi. He kitea nga painga o tenei tikanga - ka e taea ki te tika i mua ia koutou. I te paku, ka taea e koe anake ngā i te meka e whai koe ki te kia mau huru kaha-mea tohe ki, no te mea kahore he ngāwari pana-ups i te mōrahi.
• maha pūmau o pana-ups i roto i ia huinga. Tenei tikanga e āhei ki a koe te whiriwhiri i te maha motuhake o te pana-ake, me te hanga i taua mea ki te maha mōrahi o huarahi. whai ki te pupuri i te whakangungu rite te roa rite koe e taea te hanga tetahi huarahi e koe. Ka taea e tēnei pūnaha e tino uaua whāinga mahi, ora me te whai i te wa roa.

Okioki me whakaora

I muri whakangungu e koe i roto i tetahi take e hiahia ana ki te okioki. Auautanga o whakangungu e kore e taea ki te whakatau rite hoki te katoa. Ētahi kaupapa whakahere he tūmomo iti rā, te tahi atu - i roto i te ra, me etahi - he wiki rua. Te reira i katoa tei runga i koutou whāinga motuhake, me te te whīwhiwhi o te nuinga o enei workouts.

Ara iahiko mō te kōtiro

He maha hiahia i roto i te mahi taua, rite pana-ups hoki Women. Otiia e kore e he tika mo te katoa 100% enei pūnaha tikanga. I te tahi taime pana kaupapa mō ngā kōtiro kōrero he hua tere i roto i ngā hua. I whakaritea, ka taea e koe whawhati Tōtoru te maha o aua mō te 2 marama ranei. Heoi, ko reira pai ake hoki te tangata, te mea i te āhua i ratou kaha atu tinana, me te he reira māmā ki te hanga i te ahunga whakamua i roto i tenei mahi, kia rite ki te pana-ups. Ko ngā kōtiro, he ratou e tika ana ake tūmomo ara iahiko Kōmāmā e kore e hanga i te wiki rawa tuatahi ki te mahi i 10-20 pana-ups i roto i ia huinga. Here he tika ki te titiro mo nga tikanga o ia tikanga motuhake reira, engari i roto i te whānui ka taea e tika koe te whakaiti i te maha o aua i roto i te hawhe (whakaritea ki te talena paerewa) me te whakangungu i taua ara.

Neke-ups - he mahi mo te katoa!

Neke-ups - tetahi o aua mahi e pai tino katoa. Rua ngā pakeke me ngā tamariki. Ko reira e taea ki te he nui sportier hanga koutou, ka whakapai ake i te hauora. Driving pushups i te kore e tukua tetahi ki te ako ki te mahi i tenei mahi. Whai wāhi me te whakapai ake i to outou ora!