Kaute hōtaka whakangungu, he mea nui ki te tango ki āhuatanga maha pūkete: te Force tangata, āhua, kai, te taumata o te whakangungu, me te te whakaaro hoki i whakaritea e te reira ki te kawe i te mahi. Ahakoa o te whakaaro o te faaohiparaa i e tona tautuhi taimaha te taikaha, te whakapai ake uaua manawa, nui haere te kaha ake ruruku ranei, kia whakauru tetahi hōtaka whakangungu te raupapa o mahi taketake, e tuaruatia te turanga puka tinana pai o te tangata, pērā i pana-ups, wahia-ups, lunges me squats. Hua me te kino taea e waiho te whakamutunga kua whakaaro matou i roto i tenei tuhinga.
Squats tukua ki a koe ako'i rōpū uaua maha o nga waewae, me te hoki, te whakapai ake whakaritenga, me te mea e mahi pai ratou, whai wāhi ki te tiaki o te tinana katoa i roto i te āhua pai, ara, ki te meatia e koe te squats ki kahore he taimaha. No te tangata, e mahi ratou rite te pūtake pai mō te mahi mahi kaha ki te momo o te anga, ia e tauturu i te squats pupuri i tou ahua pīrahi me ātaahua ki wahine. He ao squats - ka taea e ratou te mahi i rite ki te kaipara tuhi ranei te tukuna mātanga. Ka taea te mahi ratou ki waho o te anga, te faaohipa anake i te taimaha o tona ake tinana, ki ranei he Nuiōrau rerekē - whitiki, pauna, dumbbells ranei te tāuhu, kia taea e koe te whiriwhiri i te kawenga e te mea e tika ana mo ia takitahi. A, no te tirohia i tenei tūranga i roto i te ãpoko, he whakakorekore, me te kitea o ratou painga. Heoi, kia whakahua hoki reira te kino taea e taea te mahi i tēnei mahi.
I roto i te waenganui o te rau tau whakamutunga i hanga reira tūmatanui nga hua o rangahau i nga kino squats. E whakaaro ana ratou ki te arahi ki kino ki te turi hononga, totoro te uaua i memenge, reira ārahi ki te mamae i roto i te turi. Kua arahina tenei sensation ki te mea maha kaiako i tino kapea ki tenei mahi i ngā hōtaka whakangungu. Heoi, kua whakaaturia rangahau atu tata e pā squats te huru o te turi , ko te kore neke atu i te kawenga o ia rā kawea e nga tangata hauora. Ko te mea anake ki te mau i roto i te ngakau - e contraindicated squats mō iwi whara mua turi, ranei, ki te te mahi o te mahi e pā ana ratou ki te tikanga o te mamae. Hoki katoa atu, e mahi ana squats, ka tawhiti nga painga nui ake i tetahi kino taea. E kore matou e korero e pā ana ki te hunga e mahi squats - kia whakamana enei mahi anake, ki te mea kua whakaakona kē koe uaua o te hoki me abdominals , a anake i raro i te mātakitaki o te kaiwhakatikatika mātanga i roto i te omaoma, pea, e ki te whakamahi o te taputapu atu, pērā i, mo te tauira, tapo'io ãpoko. e kore e tika kia meatia whare taua mahi i roto i tetahi take.
I roto i te poto, kia whakamana i te "tika" squats i muri i te mahana pai ake, pupuri koutou hoki tika, waewae --whanui pokohiwi motu me rekereke - aki ki te patunga witi. Ki te koe tika tīmata ki te tākaro hākinakina, ka piko iho iti nui kia ai koutou huha hei whakarara ki te patunga witi, a kihai i hohonu iho. A, no te he nui te mahi, ko te kore e founga te nohopuku, me te pēhea te maha noho tū mahi koutou, engari pehea te pai mahia e koe ia ratou. Ki te whai koe i enei tūtohutanga, e mahi ana squats, ka kia whakaratohia koutou hua. Ki te ite koe hūhi mamae ranei i roto i to koutou hoki turi ranei, tango i te whati mo te meneti torutoru. Ki te mea ka puta te mamae te ra i muri mai, kōrero ki tō tākuta. Ko te mea matua - tiaki o te hauora koutou, a ka utua ai e koe i roto i te taua!