Hurihia Noho-ake

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

Whakataki ki te Hurihia Noho-ake

Ko te Twist Sit-up he mahi whai hua e aro ana ki nga uaua o te puku, ki te taha o te tuara, ki te whakakaha ake i te kaha me te pumau. He pai mo nga tangata takitahi i nga taumata whakapakari tinana katoa, mai i te hunga timatanga ki te hunga matatau, e whai ana ki te whakapai ake i o raatau kaha matua, e hiahia ana ranei ki te waahanga waenga pai. Ma te whakauru i tenei mahi ki o raatau mahi, ka taea e nga tangata takitahi te whakanui ake i to raatau mahi, te whakapai ake i te tuunga, me te whakaiti i te mate o te mamae o muri.

Whakarite i te: He Whakateretere-Whakamārama Hurihia Noho-ake

• Tuhia o ringaringa ki muri i to mahunga, kia kaua e toia to kaki.
• Whakauruhia to matua ka hikina to tinana o runga ki ou turi, penei i te noho-ake.
• I a koe e hiki ake ana, whiria to rama ki te taha matau, me te kawe mai i to tuke maui ki to turi matau.
• Whakahokia koe ki raro ki te tuunga tiimata ka whakahoki ano i te nekehanga, i tenei wa ka huri ki te taha maui, ka mau mai to tuke matau ki to turi maui.

Nga Tohu mō te Whakaputa Hurihia Noho-ake

• **Whakamahia To Core**: Ko te korikori noho-ake he mahi matua, no reira he mea nui kia uru atu o uaua puku puta noa i te korikori. Ehara tenei i te mea kei te mahi koe i nga uaua tika, engari ka tiakina hoki to tuara. Ko te hapa noa ko te whakamahi i te torohaki, i te kaha ranei o ou ringa me o kaki ki te noho ki runga, kaua ki to matua.
• **Te Nekehanga Whakahaere**: Mahia te korikori kia puhoi me te whakahaere. Ko te tere i roto i te nekehanga, te whakamahi i te torohaki ki te kopikopiko me te hiki i to tinana ka whara, ka whakaiti i te whai huatanga o te mahi.
• **Whakatika Tika**: Ka noho koe ki runga, whiria to rama kia neke to tuke ki te taha o te pona. Kia kaha ki te whiria mai

Hurihia Noho-ake He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Hurihia Noho-ake?

Ae, ka taea e te hunga timata te mahi Twist Sit-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 pai ano te whai i tetahi tohunga whakapakari tinana, kaiwhakangungu ranei hei arahi i a koe i roto i nga nekehanga i te tuatahi kia pai ai to mahi. Me mahara tonu ki te whakarongo ki to tinana ka mutu mena ka raru koe.

He aha ngā rerekētanga māori o te Hurihia Noho-ake?

• Nga Pahikara Pahikara: I tenei rereketanga, ka takoto koe ki runga i to tuara, ka tuu o ringa ki muri i to mahunga, ka kawe mai i to tuke ki te taha o te turi, ka huri i to rama i nga wa katoa.
• Ko nga V-up Oblique: He rerekeetanga uaua ake tenei ka takoto koe ki to taha, me te whakamahi i ou uaua tapawha, ka hikina e koe o waewae me o runga tinana mai i te whenua, ka hanga he ahua V.
• Twist Twist: Ko tenei rereketanga ko te tu me o waewae ki te whanui o te huha, te huri i to rama mai i tetahi taha ki tetahi taha, me te kowhiri, ka pupuri i te poroi rongoa, i te dumbbell ranei hei taapiri atu.
• Mahere Mahere: I tenei rereketanga, ka timata koe i te turanga mahere teitei, whiria to tinana ki tetahi taha ka hikina te ringa e rite ana ki te tuanui, katahi ka tuaruatia ki tera taha.

He aha ngā mahi whakapaipai mō te Hurihia Noho-ake?

• Twists Rūhia: Ko tenei mahi he tino pai ki te Twist Sit-ups na te mea kei roto hoki i te nekehanga kopikopiko, e awhina ana ki te whakapakari me te tangi i nga obliques me te abs, me te whakapai ake i to pauna me to ruruku.
• Mahere: Ahakoa karekau he nekehanga kopikopiko, he mahi tino pai te Mahere mo te Twist Sit-ups na te mea e whakakaha ana i te uho katoa, tae atu ki nga uaua e whakapumau ana i to tuara, he mea tino nui mo te mahi Twist Sit-ups totika me te haumaru. .