Groin Crunch

• Kōaro Tinana: Ihiwe
• Taputapu: Ura tinana
• Kōaro Mīhini: Rectus Abdominis
• Kōaro Tuarua: Obliques

Whakataki ki te Groin Crunch

Ko te Groin Crunch he mahi kua whakaritea hei whakapakari i nga uaua huha o roto, kia pai ake te ngawari, me te whakakaha ake i te kaha o te tinana o raro. He mahi tino pai mo nga kaitäkaro, kaingäkau whakakori tinana, mo te hunga e hiahia ana ki te whakakorikori i te tinana o raro me te whakaniko i te pumau. Ko te whakauru i tenei mahi ki roto i to mahi ka taea te whakapai ake i nga mahi i roto i nga momo hakinakina, te whakatairanga i te pai ake o te tirohanga o te tinana, me te whai waahi ki tetahi tikanga whakapakari tinana.

Whakarite i te: He Whakateretere-Whakamārama Groin Crunch

• Whakapikohia o turi ka tuu o waewae ki runga ki te papa, kia whanui te huha.
• Hikitia o waewae ka whiti i to rekereke matau ki runga i to turi maui, ka hanga he ahua e wha ki o waewae.
• Whakauruhia to matua me te ata whakaara ake i to tinana o runga ki to turi, ka ngana ki te pa atu i to tuke ki te taha o te pona. Ko to "crunch" tenei.
• Whakahokia to tinana ki raro ki te turanga timata, katahi ka tuaruatia te mahi ki tera taha ma te huri waewae.

Nga Tohu mō te Whakaputa Groin Crunch

• Puka Tika: Ko te hapa nui o te mahi i te Groin Crunch he he te puka. Me takoto koe ki runga i to tuara me te piko o ou turi me o waewae ki runga ki te papa. Tuhia o ringaringa ki muri i to mahunga, engari kaua e toia to kaki. I a koe e pupuhi ana, ngana ki te kawe i to tuke ki te taha o te turi, i te wa e tika ana tetahi atu waewae. He mea nui ki te whakauru i to matua me te kore e whakawhirinaki ki to kaki, ki nga uaua tuara ranei ki te mahi.
• Nga Nekehanga Whakahaerehia: A ape i te tere i roto i te mahi. Ko ia korukoru he kaupapa whakaaro me te whakahaere. Ehara tenei i te mea kei te whai hua koe ki te aro ki nga uaua kua whakaritea, engari ka whakaiti ano

Groin Crunch He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Groin Crunch?

Ae, ka taea e te hunga timata te mahi Groin Crunch, engari he mea nui kia mohio koe he mea nui te hanga me te tikanga kia kore ai e whara. Mena he tauhou koe, ka hiahia koe ki te timata me te iti o te kaha me te piki haere i te wa e kaha ake ana koe. Ano hoki, he pai tonu te whai i tetahi kaiwhakangungu, i tetahi tangata mohio ranei hei arahi i a koe i roto i te mahi i te tuatahi.

He aha ngā rerekētanga māori o te Groin Crunch?

• Te Pahikara Pahikara: I tenei putanga, ka huri kee koe ki te kawe i to tuke ki te taha o te turi, ka peehia te nekehanga hikoi.
• Te Waewae Waewae Poutū: Mo tenei rereketanga, ka mau tonu o waewae ki runga i te rangi ka hiki ake to tinana ki runga ki o waewae.
• Ko te Ruarua Taurua: Ka honoa e tenei te koriri noa me te kowhatu whakamuri, ka hikina to tinana o runga me o raro mai i te whenua i te wa kotahi.
• Ko te Cross-body Crunch: I konei, ka mau koe i to tuke ki te taha o te turi, ka mahi i nga uaua kikorangi me nga puku.

He aha ngā mahi whakapaipai mō te Groin Crunch?

• Ka taea hoki e Hip Bridges te whakakii i nga Groin Crunches i a raatau e aro ana ki nga glutes me te tuara o raro, e whakarato ana i te whakangungu pai ake mo te tinana o raro me te whakapai ake i te pumau.
• Ka mutu, ka whakakiia e Side Lunges nga Groin Crunches ma te mahi i nga uaua taapiri mai i tetahi koki rereke, ka awhina i te kaha me te nekeneke i te rohe o te hope me te huha.