Awhina Taumaha Pana-ake

• Kōaro Tinana: Kiritane
• Taputapu: Tia teivoti.
• Kōaro Mīhini: Pectoralis Major Sternal Head
• Kōaro Tuarua: Deltoid Anterior, Pectoralis Major Clavicular Head, Triceps Brachii

Whakataki ki te Awhina Taumaha Pana-ake

Ko te Push-up Awhina he mahi whakakori tinana o runga i hangaia hei whakapakari i te uma, nga ringa, me nga pakihiwi, me te whakauru ano i te matua. He pai tenei mahi mo nga tangata kei te taumata takawaenga, taumata teitei ranei e whai ana ki te whakakaha ake i a raatau mahi whakangungu. Ma te taapiri i te taumaha me te awhina, ka taea te whakanui ake i nga uaua, te kaha ake o te kaha, me te kaha ki te ahu whakamua i runga i te tere tere, ka waiho hei whiringa rongonui mo te hunga e whai ana ki te whakarei ake i o raatau tinana.

Whakarite i te: He Whakateretere-Whakamārama Awhina Taumaha Pana-ake

• Whakanohoia koe ki te tuunga pana-ake paerewa: me paku whanui nga ringa i te whanui o te pokohiwi, kia hono nga waewae, me te tinana kia hanga he raina tika mai i to mahunga ki o rekereke.
• Whakahekea to tinana ki te whenua ma te piko o ou ringa, kia piri tonu o tuke ki to tinana me to tuara kia tika.
• Panahia to tinana ki runga ki te turanga tuatahi, kia mau tonu te taumaha ki to tuara me te whakarite kia noho tonu to tinana ki te raina tika.
• Whakahokia te tukanga mo te maha o nga tukurua e hiahiatia ana, kia mau tonu te taumaha ki runga i to tuara puta noa i te mahi.

Nga Tohu mō te Whakaputa Awhina Taumaha Pana-ake

• Taumaha Tika: Whiriwhiria he taumaha he wero engari ka taea te whakahaere. Ko te pohehe noa ko te whakamahi i te taumaha he taumaha rawa, tera pea ka kino te ahua me te whara kino. Tīmatahia me te taumaha mama ake ka piki haere i te wa e pai haere ana to kaha.
• Te Nekehanga Whakahaere: I te wa e mahi ana koe i te korikori, me mohio kei te whakahaeretia o nekehanga. Whakahekea to tinana me te pana whakamuri i runga i te mana whakahaere. A ape i te tere haere i roto i te korikori na te mea tera pea ka whara koe, kare hoki e whai hua katoa o te mahi.
• Te Whakamahinga Awhina: Mena he hou koe ki te pana-ake, whakaarohia te whakamahi i te

Awhina Taumaha Pana-ake He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Awhina Taumaha Pana-ake?

Ae, ka taea e te hunga timata te mahi Awhina Weighted Push-up. Heoi, he mea nui ki te timata me te taumaha e pai ana, e ngawari ana te whakahaere. Ka taea te awhina i roto i te ahua o nga roopu aukati, he hoa mahi, he miihini ranei i hangaia mo nga pana-ake awhina. I nga wa katoa ka tūtohu kia whai ahua me nga tikanga tika hei aukati i nga whara. Ki te kore e tino mohio, rapua he tohutohu mai i tetahi tohunga ngaio tinana.

He aha ngā rerekētanga māori o te Awhina Taumaha Pana-ake?

• Whakahekea te Push-up: Ko tenei rereketanga ko te whakanoho i ou waewae ki runga i te mata teitei, te whakanui ake i te taumaha o te tinana e hiki ana koe, me te whakawero i te mahi.
• Pana-ake me nga Paihere Atete: Ko tenei rereketanga ko te takai i tetahi roopu whakakeke ki to tuara me te pupuri i nga pito i raro i ou ringa, me te taapiri atu i te aukati ki te waahanga whakarunga o te pana-ake.
• Pana-ake me te Paa Turi: Ko tenei rereketanga ko te kawe i tetahi turi ki te tuke i te taha kotahi ka heke iho koe ki te pana-ake, me te taapiri i tetahi atu waahanga o te mahi matua ki te mahi.
• Push-up Wide Grip: Ko tenei rereketanga ko te whakatakoto i o ringaringa kia whanui ake i te whanui o te pokohiwi, me te whakanui i te mahi i roto i to uma me to pakihiwi.

He aha ngā mahi whakapaipai mō te Awhina Taumaha Pana-ake?

• Ko te Incline Push-up tetahi atu mahi taapiri i te mea ka mahi ano i te uma, nga pakihiwi, me nga triceps engari ka kaha ake te aro ki te uma o raro me te tuara, he pai te whakakorikori i te wa e honoa ana me nga Push-up Awhina.
• Ko te Tricep Dips he mahi tino pai i te mea ka kaha ake ta ratou aro ki nga triceps, he roopu uaua tuarua e whakamahia ana i roto i nga Push-up Awhina, na reira ka piki ake te kaha o te tinana o runga me te toenga.