Tips mō tīmata: Me pēhea te ki te hanga i runga i te pae whakapae

A, no te whakatau he tangata ki te haere i roto i mo hākinakina, e kore te mea e tika ana ki te haere tonu ki te omaoma. Rawa, ki te he tawhiti atu i tona whare ia. Ko te tino taea te mahi tuatahi ki te mahi i roto i te fare e aore i roto i te iari, mā te whakamahi i te pūrere tino māmā. Ko tētahi o ēnei anga ko te pae whakapae noa māmā. I roto i te tikanga ki te mahino e founga ki te hanga i runga i te pae, e hiahia ana koe ki te mohio i te torutoru mau parau tumu.

Me pēhea te ki te ako ki te kia tightened

Ko te mea matua - āta. e kore e rere koe mea. Rawa, ki te kore koe kua takaro hākinakina, a ko reira roa mua. Tuatahi e hiahia ana koe ki te hoatu i to outou uaua me tendons ki te kia whakamahia ki te pae whakapae.

Ki te kore koe e taea e hopu ake, ranei ara kotahi anake moemoea e pā ana ki te pehea, ki te papu ake i runga i te pae, waiho koutou moe, me te whiwhi pukumahi. Ka Me koe ki te mahi e rua mahi. Ko te tuatahi - tika ki te tango i ake te pae, me te torutoru meneti ki te whakairi ki runga ki taua mea. Na haapii koe te uaua ki te kawenga kau kihai i.

Ko te mahi tuarua - toronga. Otiia e kore e, he tikanga, a ka i roto i ngā āhuatanga māmā rite. E ko, e hiahia ana koe ki te whiriwhiri i te pae whakapae, na e ko te reira i te taumata o to koutou hope pouaka ranei. Me koe ki te tango ake i tona ringa mua, he taahiraa i raro i te pae, me te whakairi. I roto i tenei take, ka waiho i te waewae i runga i te whenua. I roto i tenei tūranga, e hiahia ana koe ki te hanga i te tau mōrahi o te pēhi tona kauwae ki te pae.

Meatia tenei mahi hoki i te iti rawa e rua wiki. whakanui i āta te maha o te kume-ake, a kawea ana ratou e ki runga ki te rau nga wa i te he ra - a ka koe ka matau koe e founga ki te hanga i uaua i runga i te pae. Ka faaineine i tenei mahi ohie koutou hoki, me ringa mo kawenga taimaha.

A, no te taea ki te hopu ake i rua tekau nga wa i roto i te rarangi e koe - te reira te wā ki te neke i runga i ki te tūturu mahi. I te wa ano me mahara tatou te ture tino nui - i roto i te tinana kume-ake me tonu noho maeneene, me te kore e hanga nekehanga rere totoa.

pae Whakapae i roto i te fare

Tuatahi, whakaaro te kōwhiringa rite mäminga ake i runga i te pae, ki te he te reira iti wāhi - hei tauira, eke i roto i te pouaka tatau roto i roto i te fare. Heoi, katoa o te taunakitanga i roto i tenei whakaritenga i te tītere me e tika ana mō whakangungu i roto i te iari.

hoki

E whakaaro kume-ups tetahi o nga mahi pai mo te whanaketanga o te ua rara - te tetahi e homai te tinana he titiro uaua ātaahua. Here e ti'a ia tatou mau i roto i te hinengaro e taea te mahi i tenei mahi i roto i te maha ngā huarahi, me te i te wa taua ki te whakawhanake i te whānuitanga o ngā rōpū uaua.

He mea tika ki te whakamahi i ngā momo katoa o te faaû - pokohiwi-whanui motu, paku whānui atu whanui pokohiwi, me te mau pu rawa whanui. I roto i te take tuatahi, me te tuarua, te wahi pai o mäminga uaua latissimus reo, a i roto i te whakamutunga - i te wha.

Uarua (uarua)

I toia i roto i, me te o ratou i te pānga tuarua i runga i nga uaua o te ringa, he mea ka taea tonu ki te mahi wehe i runga i uarua rongonui. Ki te mahi i tenei, tangohia ake te pu pae ki koe (nikau ki a koutou), a te hono ratou. kia brushes kia whakanohoia taha i te taha, mo tetahi ki tetahi.

te mauria taua tightening ngaohiko whenua ki nga uarua me te latissimus kikowhiti, ka waiho i raro ki ngā pānga tuarua. Ko watea i te meka e taea te mahi i te reira i runga i tetahi papa, he wahi o te putorino te uwha ranei tenei mahi. No te mea o te pu e hiahia ana koe anake e pā ana ki 15 henimita kaho.

pae Whakapae i roto i te marae

Feruri i roto i pehea ki te hanga i runga i te pae whakapae i raro i te fare, haere ki te iari whakangungu. He he nui te mokowā i runga i te kaho ki te hanga mahi anō ki te whakawhanake i te abdominals, uma me tengi uaua (tengi).

abs

Ki te whakangungu i te wahi o raro o te abdominals ki whakairi ki runga ki te pae, tika koutou waewae, me te i roto i tenei ara ki te whakaara ratou i te tuatahi ki te taumata hope, a ka ki te pouaka. Āta ki te hiahia ake i te kaha tīwera, ka tae i te waewae e pa te pae i runga i tou mahunga.

Aaka me tengi

I roto i te marae ka taea e koe te ako i te mahi "aranga ki-tahuritanga". Ki te mahi i tenei, ara o koutou waewae i roto i te kotahi nekehanga ki te pae whakapae, wahia ake, ka maturuturu koutou papatoiake ki te kaho. Okeoke hoki, ka kitea e koe koe i runga i tītere.

Mai te pae whakapae i raro i a koe, a koe te rere ki roto ki a ia ki ona ringa, ka koe inaianei kua whai wāhi te tengi me wahi o raro o te pouaka. Āta tīmata ki te whakapiko i te ringa, totohu iho. Ki te mahi i te aroaro o te mutunga o tenei pea. Na reira, he tika mahi ki te whakapiki ake i te taha o e pā ana ki te hawhe, a ka tika te ringa. Ko te tino rite ki tona pānga rumaki.

Methods o whakangungu

Ko nga wa katoa te mea pai ki te mahi i te torutoru huinga o 10-12 aua. Ko te kupu he tika reira ki piri ki te ture matua - i waenganui i kia tango huinga wahi kaua e nui ake meneti kotahi, a kia tangohia e ia te tāruarua i te iti rawa 4-5 hēkona.

Na e matau ana kē koe pehea ki te hohoro papu ake i runga i te pae. Ko te tītere tino pai, e taea te whakanui ake i te kaha uaua o te hawhe o runga o te tinana tenei. Ka mahia e katoa o enei mahi, ka taea e koe te neke i runga i ki atu, tikanga atu matatau o whakangungu i runga i te kaho.