Cobra Pana-ake

• Kōaro Tinana: Kiritane, Ngo-pango
• Taputapu: Ura tinana
• Kōaro Mīhini: Erector Spinae, Gluteus Maximus, Pectoralis Major Sternal Head
• Kōaro Tuarua: Deltoid Anterior, Hamstrings, Pectoralis Major Clavicular Head, Triceps Brachii

Whakataki ki te Cobra Pana-ake

Ko te Cobra Push-up he mahi hihiri e aro nui ana ki nga uaua o to uma, o to pakihiwi, o to triceps, me te whakauru ano i to tuara me to tuara. He pai mo te tangata takitahi i nga taumata whakapakari tinana katoa, mai i te hunga timatanga ki te hunga matatau, na te mea ka taea te whakarereke kia rite ki te kaha me te ngawari o te tangata. Ma te whakauru i tenei mahi ki roto i to mahinga, ka taea e koe te whakapai ake i te kaha o to tinana o runga, te whakarei ake i to waatea, me te whakatairanga i te pai ake o te tuunga.

Whakarite i te: He Whakateretere-Whakamārama Cobra Pana-ake

• Pania o ringa ki runga, toro atu o ringa me te piko o to tuara, whakaarahia to tinana o runga mai i te papa me te pupuri i o hope me o waewae ki raro, he rite ki te yoga kuri ki runga.
• Kia mau ki tenei tuunga mo etahi hēkona, me te whakarite kia toia o pakihiwi ki muri, kia matara atu i o taringa, ka noho kore to kaki.
• Whakahokia to tinana ki raro ki te waahi timatanga ma te piko o ou tuke me te whakaheke i to uma ki te papa.
• Whakahokia ano tenei mahi mo te maha o nga whakautu e hiahiatia ana, me te whakarite kia puhoi me te whakahaere i o nekehanga ki te whakanui ake i te whai huatanga o te mahi.

Nga Tohu mō te Whakaputa Cobra Pana-ake

• Whakauruhia to Core: I mua i to pana ki runga, whakapakeke o uaua puku. Ka awhina tenei ki te tiaki i to tuara o raro, me te whakauru ano i to matua i te wa e mahi ana koe. Ko te hapa noa ko te wareware ki te matua me te aro noa ki te tinana o runga, tera pea ka mamae te tuara o raro.
• Te Nekehanga Tika: Pana ake i o ringaringa, toro atu o ringaringa me te hiki ake i to tinana o runga mai i te whenua me te pupuri i o hope me o waewae ki runga i te papa. Kia mau tonu o tuke kia tata ki to tinana i te wa o tenei korikori kia kore ai e uaua nga pakihiwi.
• Te Nekehanga Whakahaerehia: Whakahokia koe ki te tuunga tiimata i runga i te mana whakahaere. Kaua e waiho ma te kaha e mahi mo koe. Ko te pohehe noa ko te whakaheke tere ki raro, tera pea ka whara.
• Manawa:

Cobra Pana-ake He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Cobra Pana-ake?

Ae, ka taea e te hunga timata te mahi Kobra Push-up. Heoi, he mea nui kia puhoi te tiimata me te aro ki te pupuri i te ahua tika kia kore ai e whara. He mahi tino pai mo te whakapakari i nga uaua tuara me te puku, me te whakapai ake i te ngawari. Mēnā ka pārekareka ki a koe, he mamae rānei, he pai ki te whakamutu me te toro atu ki te tohunga toi tinana, ki tetahi kaiwhakarato hauora ranei.

He aha ngā rerekētanga māori o te Cobra Pana-ake?

• Push-Up Cobra me te Hiki Waewae: I tenei rereketanga, ka hikina e koe tetahi waewae mai i te whenua i a koe e pana ana ki runga, ka nui ake te whakauru o to uho me te pupuhi.
• Wide Cobra Push-Up: Ko tenei rereketanga ko te whakatakoto i o ringaringa ki te whanui atu i te whanui o te pokohiwi, ka nui ake te aro ki nga uaua o te uma.
• Kati-Grip Cobra Push-Up: I konei, ka tuu atu o ringaringa ki te tata atu i te whanui o te pokohiwi, ka nui ake te aro o nga triceps.
• Whakanuia te Cobra Push-Up: Ko tenei ko te mahi korikori me te hiki o ou waewae ki runga i te hikoi, i te taupae ranei, ka piki ake te uaua me te whai i te uma o runga me nga pakihiwi.

He aha ngā mahi whakapaipai mō te Cobra Pana-ake?

• Mahere: Ko nga mahi a te papa e whakapakari ana i te tinana o runga me te tinana o runga, he mea tino nui mo te mahi tika i te Cobra Push-ups me te ahua tika, kia pai ai te whakakorikori tinana.
• Tricep Dips: Ko Tricep Dips te whakakii i nga Push-ups Cobra ma te aro ki nga triceps me nga pakihiwi, e whakarato ana i te mahi taurite mo te tinana o runga me te awhina ki te whakapai ake i te kaha me te manawanui e tika ana mo te Cobra Push-ups.