Hurihuri Pana-Up

• Kōaro Tinana: Kiritane, Ihiwe
• Taputapu: Ura tinana
• Kōaro Mīhini: Obliques, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head
• Kōaro Tuarua: Deltoid Anterior, Rectus Abdominis, Triceps Brachii

Whakataki ki te Hurihuri Pana-Up

Ko te Rotational Push-Up he mahi hihiri e whakanui ana i te kaha o te tinana o runga, te kakama, me te taurite i te wa e uru ana te kaupapa. He mahi tino pai mo te hunga kaingākau ki te whakapakari tinana o nga taumata katoa, ina koa ko te hunga e whai ana ki te whakapai ake i o raatau mahi me te whakahaere tinana. Ko te whakauru i tenei mahi ki roto i to mahi ka taea te whakanui ake i te kaha o te tinana, te whakapai ake i te tuunga, me te whakarei ake i te mana hurihuri, ka waiho hei taapiri utu nui mo nga kaitakaro me nga tangata takitahi e hiahia ana ki te whakangungu whanui.

Whakarite i te: He Whakateretere-Whakamārama Hurihuri Pana-Up

• Whakahekea to tinana ki te whenua, kia tika to tuara me to uho, kia rite ki a koe ki te pana-ake.
• I a koe e turaki ana i to tinana ki runga ki te tuunga tiimata, hurihia to tinana ki te taha matau, ka hikina to ringa matau mai i te whenua ka toro tika atu ki te tuanui.
• Kia mau ki tenei tuunga mo te wa poto, katahi ka whakahokia to ringa matau ki te whenua ka whakahoki ano i te nekehanga pana.
• Whai muri i te pana-ake e whai ake nei, hurihia to tinana ki te taha maui, ka hikina to ringa maui mai i te whenua ka toro tika atu ki runga ki te tuanui. Haere tonu ki te huri i nga taha me ia tukurua.

Nga Tohu mō te Whakaputa Hurihuri Pana-Up

• **Te Nekehanga Whakahaere**: A ape i te tere o te mahi. Ko ia wahanga o te pana hurihanga me mahi i runga i te mana whakahaere. I a koe e pana whakamuri mai i te papa, hurihia to tinana ki tetahi taha ka toro atu te ringa kotahi ki te tuanui. Kia mau ki tenei tuunga mo te wa poto i mua i te hokinga mai ki te tuunga timatanga me te whakahoki ano ki tera taha. Ko nga nekehanga tere me te korikori ka pa ki nga whara, ka kore e uru ki o uaua.
• **Whakamahia To Kore**: Ko tenei mahi ehara i te mea mo o ringaringa me o uma anake, engari mo to matua. Kia kaha ki te whakauru i to

Hurihuri Pana-Up He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Hurihuri Pana-Up?

Ae, ka taea e te hunga timata te mahi i te korikori Roopu Push-Up, engari he uaua pea na te mea me pai te kaha o te tinana o runga me te taurite. E taunaki ana kia timata ma te pana-ake taketake katahi ka ahu whakamua ki nga momo rerekee ake penei i te pana hurihuri. Me mahara tonu ki te pupuri i te ahua tika kia kore ai e whara. Mena he uaua rawa ki a koe, ka taea e koe te whakarereke i te mahi ma te mahi i runga i ou turi kia kaha ake koe.

He aha ngā rerekētanga māori o te Hurihuri Pana-Up?

• Kei roto i te T-Rotational Push-Up he dumbbell ki ia ringa hei taapiri i te parenga i te wa o te hurihanga me te perehi ki runga ake o ia hurihanga.
• Ko te Push-Up Rotational One-Arm he mahi pana-ake me te ringa kotahi, ka huri me te toro atu i te ringa kore ki te tuanui.
• Ko te Push-Up Poi Rongoa Takahuri me mahi koe i te pana-ake me te ringa kotahi ki runga i te poi rongoa, ka huri me te hiki i te poi ki te tuanui.
• Ko te Waewae-Elevated Rotational Push-Up he taapiri atu i te wero ma te hiki i nga waewae ki runga i te hikoi, i te pae ranei i te wa o te pana-ake me te hurihanga.

He aha ngā mahi whakapaipai mō te Hurihuri Pana-Up?

• Ko te Russian Twist he mahi e pa ana na te mea kei roto ano hoki he nekehanga hurihuri, hei awhina i te whakapai ake i nga uaua oblique me te kaha matua katoa, he mea nui mo te pupuri i te ahua tika me te whakahaere i roto i te Rotational Push-Up.
• Ka taea e Dumbbell Bench Press te whakakii i te Roopu Push-Up ma te whakapakari i te uma, nga pakihiwi, me nga uaua triceps, koinei nga roopu uaua tuatahi e whakamahia ana ki nga nekehanga pana-ake, na reira ka pai ake te kaha o te tinana o runga me te manawanui.