Ko te kaupapa whakangungu a Tom Hardy

Te kaupapa whakangungu a Tom Hardy

Whāinga Paraimere:

He momo:

Taumata faaineineraa: toharite

Te maha o nga whakangungu ia wiki: 4

Taputapu e tika ana: te paera, te dumbbells, te taputapu korikori, te taumaha ake

Ngā kaipānui: tangata me nga wahine

Mō te Author: Brad Borland

 

Haere porangi kia rite ki a Bane, te hoariri a Batman: whakauruhia nga mahi whakangungu me nga tikanga ahurei a Tom Hardy i roto i to mahi whakangungu a muri ake nei!

Whakaahuatanga o te kaupapa whakangungu

Hei mahi i a Bane i roto i te The Dark Knight Rises, me whiwhi a Tom Hardy i te 14 kg o te uaua papatipu. E ai ki te tuhinga, he ahua kino a Bane me te kaha whakamataku o te tangata; he tāwhai tika, he pai ake te tinana ki te Dark Knight ake. He kaha, he rangatira me te kaha, he wehi ki tona ahua. Engari kaore he waahi i roto i to tatou oranga mo te whakanui ake i te kaha me te kaha? Kei te tino mohio koe karekau he whana marama i roto i to mahi whakangungu? Akene pea kua tae ki te wa ki te ako i nga mahi hou, ki te whakatinana i nga tikanga matatau, me te whakamahi i nga tohu hei whakahoki mai i a koe ki te huarahi ki te piki ake o te reo me te kaha?

Whakaakohia nga tikanga whakangungu kaha e whai ake nei ka whakangaro i nga papa whakangungu, ka rite koe ki a Mad Bane!

Te kaupapa whakangungu a Tom Hardy

Kei raro nei he tauira o te kaupapa whakangungu i te Mane, te Paraire, te Taite me te Paraire, me nga Wenerei me nga wiki mo te okiokinga me te whakaora.

Ko te kaupapa e whakaatu ana i nga huinga mahi anake, kaua e wareware ki te mahi i nga huinga whakamahana 1-2 o te 10 tukurua me te taumaha marama i mua i a raatau.

 

Rāhina

2 whakatata ki 6 taupupu
2 whakatata ki 6 taupupu
Ko tenei mahi ka waiho hei whiringa pai mo nga taumaha taumaha i runga i te tauera. Takoto noa ki te papa me nga dumbbells e rua ki o ringaringa ka mahi i te waahanga tuarua o te nekehanga perehi. Kaua e tukua o uaua kia okioki, pa atu ki te papa – ka whawhai ano!
2 whakatata ki Max. taupupu
Mahihia te kume-ake paerewa (nga ringa ki te whanui o te pokohiwi, ka mau whakamuri), engari me toia to puku, kaua ko to uma, ki te pae.
2 whakatata ki 6 taupupu
Kaore he mea hei mahi, me whakauru e au tenei mahi ki roto i te matatini, engari kaore matou e whakamahi i te katoa o nga nekehanga. I te waahi tuatahi, kei raro noa te pa i nga turi. Ka taea e koe te whakamahi i te taha o te pae mo te paepae wahanga, mo nga tuunga ranei o te miihini Smith.
2 whakatata ki 6 taupupu
Kia mahara, ma tenei mahi ka puta he awha homoni i roto i to tinana! Ka whakamahia tuatahi mo te whakangungu pakihiwi me te whanaketanga mana, engari ka awhina ano hoki ki te whiwhi i te papatipu uaua. Whakaarahia te pae i runga i te papa ma te whakamahi i ou hope, waewae, me to pakihiwi, ka mau te pa ki to uma. Mai i tenei tuunga, tangohia he pana iti me o waewae ka hikina te pa ki runga i to mahunga ma te whakamahi i o deltoids, mahanga, me o ringaringa. Ehara tenei i te mea tino porangi i roto i tona ahua parakore i te hiki i te taputapu me te pehi i nga pakihiwi.
2 whakatata ki 12 taupupu
4 whakatata ki 15 taupupu

Rātū

2 whakatata ki 10 taupupu
Mauria he putere taumaha, kaua hoki e whakaaro roa ko tehea hei tango – whiriwhiri noa! Me mahi ano he whakaarahanga kuao kau kotahi-waewae, kia mau ki te tautoko me to ringa kore. I muri i te mahi me ia waewae, tangohia te taumaha o muri mai ka tuaruatia te mahi. Haere ki te "mutunga o raro" o te whatanga dumbbell, katahi ka taea e koe te whakaoti i te huinga.
1 huarahi ki runga 6 taupupu
Kei te miharo pea koe he aha tenei mahi i roto i tenei rarangi. Mo te take pai: i roto i aku tau neke atu i te 20 o taku mahi hiki hikoi, ka taea e au te tatau ki te maihao o te ringa kotahi te maha o nga tangata kua tino mahi i nga mahi squats. A ahakoa ka whakaaro koe ko koe tetahi o enei mea kino, pehia to whakapehapeha, tapahia to taumaha ki te haurua ka haere ki te mahi.
2 whakatata ki 6 taupupu
2 whakatata ki Max. taupupu
Mena karekau he taupae whakapae mo to omaoma mo te mahi glute me te hiki ake o te hope, engari ka taea e koe te urutau i te papa hyperextension koki ki o hiahia, katahi ka tino pai tenei mahi ki to kaupapa whakangungu. Kia mau o turi ki runga i te tauera, whakatika to tinana kia noho whakarara ki te papa. Whakapikoa whakamuri (penei i te piko o ou waewae ki roto i te miihini), engari me whakapae tonu.
2 whakatata ki 6 taupupu
Ko te hiki ake i te paera mo te biceps ka nui ake to kaha i roto i nga kaute e rua. Noho ki runga i te pae, tuu i te kaupapa ka mahi i te waahanga o runga o te nekehanga. I te hokinga mai, kaua e tino whakahekehia te paera, engari ka tae koe ki waenganui o te kaha kaha, whakaarahia ano.
2 whakatata ki 6 taupupu
4 whakatata ki 15 taupupu

Rāpare

2 whakatata ki 10 taupupu
2 whakatata ki Max. taupupu
Whakanohoia o waewae ki runga i te tauera, ringa ki runga i te papa i runga i te tuunga pana. Ka makahia e koe tetahi waewae ki runga ki tetahi kia kotahi noa te waewae.
2 whakatata ki Max. taupupu
Ko te mahi tino pai a Arnold. Whakamahia te puri whakarara ka toia koe ki runga kia pa atu te kauwae ki te ringa matau, maui ranei.
2 whakatata ki 10 taupupu
2 whakatata ki 10 taupupu
Kei te pirangi koe ki te whakawhanake i te kaokao me te ahua o te kaitukino? Whakamātauria te hiki i nga panekeke iti e rua hei utu mo te kotahi panekeke auau, he pai, he ngawari hoki ki a koe te pupuri. Hei tauira, mena kei te hiki koe i te panekeke 20kg, whakakapia ki te rua o te 10. Ka oati ahau ka tono atu o ringaringa!
2 whakatata ki 10 taupupu
He 20-30 henemita te whanui ake o te hopu i te whanui o te pokohiwi; Mahia te hikoi me te whakakorikori i te nekehanga i roto i nga hononga tuke. Ma tenei ka kaha ake te pana i nga riu o waenga i te rarangi poutū putunga whaiti matarohia.
4 whakatata ki 15 taupupu

Rāmere

2 whakatata ki 12 taupupu
2 whakatata ki 10 taupupu
Mena kaore koe i tino rereke mai i etahi atu, he uaua ki a koe te pupuri i te nui o te taumaha ki runga i ou pokohiwi i te wa e pupuhi ana i mua. Whakamātauria 1? huarahi tukurua. Ka piko koe, ka ara ake, engari ko te haurua noa iho, ka totohu ka hohonu rawa atu, ka mutu ka mahi koe i te nekehanga kaha ki runga. He tukurua tenei. Ma tenei tikanga, ahakoa he maamaa te taumaha ka rite ki te taana katoa!
2 whakatata ki 10 taupupu
2 whakatata ki 10 taupupu
2 whakatata ki 10 taupupu
2 whakatata ki 10 taupupu
Ka mahi koe i te pehi pae kuiti i nga wa katoa, tika? Whakamātauhia te mea ano, engari i runga i te tauera tapapa; Ka rongo i nga huringa pai o te hangarau koiora me te wetewete i te whitiki pokohiwi.
4 whakatata ki 15 taupupu

Pānuitia atu:

    17.12.13
    15
    99 527
    Me pehea te whakapiki i te taumaha i runga i te papa pereti
    Papatono-a-ringa
    Hōtaka Kaukau - E 4 nga mahinga wai mo te tinana ataahua

    Waiho i te Reply