Hurihia Pana-ake

• Kōaro Tinana: Ihiwe
• Taputapu: Ura tinana
• Kōaro Mīhini: Iliopsoas, Obliques, Pectoralis Major Sternal Head
• Kōaro Tuarua: , Adductor Longus, Deltoid Anterior, Gluteus Maximus, Gluteus Medius, Pectineous, Pectoralis Major Clavicular Head, Rectus Abdominis, Triceps Brachii

Whakataki ki te Hurihia Pana-ake

Ko te Rotate Push-up he korikori hihiko e whakanui ana i te kaha o te tinana o runga, e pai ake ai te pumau matua, me te whakanui i te ngawari katoa. He pai mo te hunga kaingākau ki te whakapakari tinana o nga taumata katoa, mai i te hunga timatanga ki te hunga matatau, e whai ana ki te whakakaha ake i a raatau mahi pana-ake. Ko te whakauru i nga Push-ups Hurihuri ki roto i to mahi ka taea e koe te whakauru i nga roopu uaua maha i te wa kotahi, te whakatairanga i te pai ake o te toenga tinana, me te taapiri i te huringa wero ki to haerenga tinana.

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

• Whakahekea to tinana ki te whenua, kia mau tonu to matua me o tuke kia tata ki to tinana.
• Whakahokia ki runga ki te tuunga timatanga, engari i a koe e pera ana, nukuhia to taumaha ki runga i to ringa maui, huri i to tinana ki te taha matau, ka hikina to ringa matau ki te rangi, ka mutu ki te tuunga mahere taha.
• Whakahokia to ringa matau ki te tuunga timata ka whakahoki ano i te pana-ake, i tenei wa ka huri i to taumaha ki to ringa matau ka huri i to tinana ki te maui, ka hikina to ringa maui ki te rangi.
• Haere tonu ki te huri i nga taha ki ia rep, kia mau tonu koe ki te uho me te raina tinana tika puta noa i te mahi.

Nga Tohu mō te Whakaputa Hurihia Pana-ake

• **Ngā Nekehanga Mana**: Ina huri, kia puhoi me te whakahaere. Ko te tere haere i roto i te nekehanga ka paheke te ahua, ka whara. I muri i to pana ki runga, hurihia to tinana ki tetahi taha ka toro atu te ringa kotahi ki te tuanui, ka hanga he ahua-T me to tinana.
• ** A ape i te Hunga o To Tumuri**: Ko te hapa noa ko te tuku i to tuara kia totohu, kia piko ranei i te wa e mahi ana. Ka taea e tenei te whakararu i to tuara o raro me te whakaiti i te whai huatanga o te mahi. Whakauruhia o uaua matua puta noa i te mahi kia mau tonu te raina tika mai i to mahunga ki o rekereke.
• **Kaua e Hurihia te Hurihuri**: Ko etahi

Hurihia Pana-ake He Pātai Ā Tene

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

Āe, ka taea e te hunga tīmata te mahi Hurihuri Push-up, engari he uaua pea na te mea e tika ana kia kaha te tinana o runga me te taurite. Me timata te hunga timata ki te pana-ake taketake me te whakauru haere i nga momo rerekee ake ake penei i te hurihanga pana-ake ki roto i a raatau mahi i te mea ka piki ake o raatau kaha. He mea nui kia mau tonu te ahua kia kore ai e whara. Mēnā he uaua rawa atu te tangata tīmata, ka taea e ia te whakarerekē i te mahi mā te mahi i runga i ngā turi kia kaha ake te kaha.

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

• Spiderman Huri Push-up: I tenei putanga, i a koe e whakaheke ana i to tinana ki te papa, kawea tetahi turi ki runga ki to tuke i te taha kotahi. I a koe e pana ana ki runga, hurihia to tinana ki te taha kotahi ka toro atu to ringa ki te tuanui.
• Kotahi te Ringa Takahuri Push-up: He momo rerekee ake tenei, ka mahi koe i te pana-ake me tetahi ringa ki runga i te whenua me tetahi atu ka toro tika ki mua i a koe. I a koe e pana ake ana, hurihia to tinana ki te taha o te ringa totoro.
• Waewae Whakaekea Hurihia Push-up: Ko tenei rereketanga ko te whakanoho i o waewae ki runga i te mata teitei. I a koe e mahi ana i te pana-ake ka hoki mai ki runga, hurihia to tinana ki tetahi taha ka toro atu to ringa ki te tuanui.
• Poi rongoa

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

• Nga Kaipiki Maunga: Ko tenei mahi e kore e whakanui noa i te tinana o te ngakau engari ka mahi ano i runga i nga roopu uaua rite ki te Rotate Push-ups, penei i nga pakihiwi, triceps, me te matua, na reira ka pai ake te kaha me te manawanui.
• Nga Rarangi Dumbbell: Ko tenei mahi ka whakakiia te Hurihuri Push-ups ma te whakakaha i te tuara me te biceps, e whakarato ana i te whakangungu tinana o runga taurite me te awhina ki te whakapumau i te tinana i te nekehanga hurihuri o te pana-ake.