Ka taea e te whakangungu taimaha pauna te awhina ia koe ki te ahunga whakamua me te haere i mua i tetahi papaahi , Ka taea e koe te pai-whakawhiti atu i taau mahi me te whakanui i nga momo ki o maatau mahi. Ko te whakangungu Pyramid e kore e rere ki raro, ki raro i te Pyramid Nui o Giza i Ihipa, ahakoa he pai te mahi ki te taea e koe te whakaaetanga.
Ko te whakangungu o te Pyramid ko te huarahi ki te tautuhi me te tautuhi .
Ko te piringa he nui i raro, he whaiti hoki i runga. Ko te kohinga whakawhiti he nui kei runga, he whaiti kei raro. A koinei te tikanga o te ako whakangungu i roto i te horopaki whakangungu taimaha. Ka tīmata koe i te taimaha me te āta heke i nga pauna, i nga utu ranei, ka tīmata koe i te marama, ka piki ake te taimaha, te utu ranei. Ka taea ranei e koe te whakauru atu i roto i te huinga roa.
Pehea te Mahi Whakangungu Karauna?
Ka rite ki nga kaupapa katoa, ko te whakangungu whakangungu e tohu ana mehemea ka hangaia e koe te kaha o te mate i roto i te kiri uaua ka tupu ake. Kia mahara, ko tenei momo whakangungu kaore i pa ki te wahi reka mo te kaha, ahakoa ka nui atu te kaha o nga uaua ki etahi waa.
Whakamamaa ake, me te Haumaru
Me whakauru te whakamahana ki te mahi aporo me te whakawhitinga mo te 10-15 meneti. I mua i te mahi i tetahi mahi whakangungu me nga taumaha, he torutoru noa iho nga taapiri me te taimaha mama atu i te waahanga mo te mahi matua he rautaki pai.
Ma te hauhautanga ka awhina i te whakaiti i te mamae o te uaua i nga haora e whai ake nei. Ka taea e te whakangungu rakau te mamae ki a koe. Whakahauhia ki te whakawhānui i te rama, ki te rorohiko , ki etahi mahi maiora pai i runga i te roi me te huringa.
Pyramid Tae
Whakanuia te taimaha me te whakaiti i nga utu mo ia huinga. Whakariteritea te taimaha me te tautuhi mo nga taputapu i whiriwhiria, dumbbell, waitohu, mīhini me etahi atu, me te morahi ka taea e koe te whakatau i ia huinga.
Hei tauira:
- Tautuhia 1 - 30 lbs x 12 taapiri
- Whakatakotoria he 2 - 40 lbs x 10 reps
- Tautuhia 3 - 50 lbs x 8 reps
Poroke Tahuri
I roto i tenei kohinga, whakaiti i te taimaha me te whakanui ake i nga whakautu ki ia huinga.
- Tautuhia 1 - 50 lbs x 8 reps
- Whakatakotoria he 2 - 40 lbs x 10 reps
- Tautuhia 3 - 30 lbs x 12 reps
Pyramid Diamond
I roto i tenei kohinga, ka whakanui ake ka whakaheke i te taimaha i roto i te whakawhitinga o te uaua 5-tautuhi. (Karangatia he taimana mai i te ahua rhomboid.)
- Tautuhia te 1 - 20 lbs x 12 reps
- Whakatakotoria he 2 - 25 lbs x 10 reps
- Tautuhia 3 - 30 lbs x 8 reps
- Whakatakotoria he 4 - 25 lbs x 10 reps
- Whakatakotoria he 5 - 20 lbs x 12 reps
Papa Tae
I roto i tenei kohinga, ka rere koe ki raro, ki raro ranei ki raro, ki runga (i roto i te taumaha) ano he raupapa taahiraa piki ake. Ka taea te ahua penei.
- Tautuhia te 1 - 50 lbs x 12 reps
- Whakatakotoria he 2 - 40 lbs x 10 reps
- Tautuhia 3 - 30 lbs x 8 reps
- Whakatakotoria he 4 - 40 lbs x 10 reps
- Whakatakotoria he 5 - 50 lbs x 12 reps
Ranei, ka taea e koe te whakakotahi me te whakataurite i nga taimaha me nga whakautu penei, ko te mea pea he pai ake ma te mea ka whakaoti koe i te mea ahakoa he nui ake nga utu.
- Tautuhi 1 - 30 lbs x 12 reps
- Whakatakotoria he 2 - 40 lbs x 10 reps
- Tautuhia 3 - 50 lbs x 8 reps
- Whakatakotoria he 4 - 40 lbs x 10 reps
- Tautuhia 5 - 30 lbs x 12 reps
Ka taea pea e koe te kite mai i nga tauira, he maha nga huarahi mo te whakamatautau i te whakarereketanga i nga huinga paerewa me nga whakautu mo te whakamahi i te whakawhitinga tawhito ki te whakapai ake i to mahi.
Tukua he tamata.