Jackknife Noho-Runga

• Kōaro Tinana: Ihiwe
• Taputapu: Ura tinana
• Kōaro Mīhini: Iliopsoas, Rectus Abdominis
• Kōaro Tuarua: , Adductor Longus, Obliques, Pectineous, Quadriceps, Sartorius, Tensor Fasciae Latae

Whakataki ki te Jackknife Noho-Runga

Ko te Jackknife Sit-Up he mahi hihiri e aro ana ki te maha o nga roopu uaua, tae atu ki te puku, nga hiwi hipoki, me te tuara o raro, na reira ka pai ake te kaha me te pumau. He pai mo te hunga kaingākau ki te whakapakari tinana i nga taumata katoa, mai i te hunga timatanga ki te hunga matatau, na te kaha whakarereke. Ka whiriwhiri pea nga tangata ki te whakauru i tenei mahi ki roto i a raatau mahi mo tona kaha ki te tahu kaarai, te whakanui ake i te tautoko i te pou, me te whakatairanga i te pai ake o te toenga me te ngawari.

Whakarite i te: He Whakateretere-Whakamārama Jackknife Noho-Runga

• Kia kotahi te nekehanga tere, whakaarahia o waewae me o rama i te wa kotahi, me te pupuri i o waewae kia tika, ki te waahi e hanga ai to tinana i te ahua V.
• Totoro atu o ringaringa ki te pa atu ki o matimati, koinei te tihi o te tuunga jackknife.
• Kia mau ki tenei tuunga mo te tuarua, katahi ka whakahekea to tinana ki raro ki te turanga timatanga.
• Whakahokia tenei nekehanga mo te maha o nga tukurua e hiahiatia ana.

Nga Tohu mō te Whakaputa Jackknife Noho-Runga

• **Nga Nekehanga Mana:** Me karo i te tere haere i roto i nga mahi korikori na te mea ka hee te ahua me te whara kino. Arotahi ki te mahi i ia noho-ake ma te whakahaere me nga nekehanga whakaaro. Ma tenei ka uru pai ake o uaua.
• **Mahinga Manawa:** Ma te tika te manawa ka pa ki te whaihua o to mahi. Horohia i te wa e tu ana koe i te tuunga timatanga, ka whakamoha i te wa e hiki ana to tinana ki te tuunga jackknife. Ka awhina tenei ki te pupuri i te manawataki me te whakarite kia whiwhi koe i te hāora o to uaua.
• ** A ape i te Tohe i to kaki:** Ko te he noa ko te toia to kaki

Jackknife Noho-Runga He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Jackknife Noho-Runga?

Ae, ka taea e te hunga timata te mahi Jackknife Sit-Up, engari e kiia ana he korikori puku. E hiahia ana te kaha matua, te taurite, me te ruruku. Mēnā he tauhou koe, e tūtohu ana kia timata koe me nga mahi ngawari penei i te noho-ake, i te korikori, ka neke haere ki nga mahi uaua penei i te Jackknife Sit-Up kia pai ake ai to kaha me to kaha. Me mahara tonu ki te pupuri i te ahua tika kia kore ai e whara.

He aha ngā rerekētanga māori o te Jackknife Noho-Runga?

• Ko te Bicycle Jackknife Sit-Up e whakauru ana i te nekehanga paihikara me o waewae i a koe e mahi ana i te noho-ake, e aro ana ki to puku o runga me raro.
• Ko te Side Jackknife Sit-Up e hiahia ana koe ki te takoto ki to taha ka mahi i te noho-ake, me te arotahi ki o uaua.
• Kei roto i te Weighted Jackknife Sit-Up te pupuri i te taumaha, i te poro rongoa ranei i te wa e mahi ana i te noho-ake, te taapiri i te aukati me te whakanui ake i te kaha o te mahi.
• Ko te Swiss Ball Jackknife Sit-Up ko te whakamahi i te poi whakapumau i raro i ou waewae i a koe e mahi ana i te noho, te whakanui i te toenga me te kaha matua.

He aha ngā mahi whakapaipai mō te Jackknife Noho-Runga?

• Ko te Whakaoho Waewae tetahi atu mahi e pa ana, e mahi ana i nga uaua o raro o te puku me nga hiku o te hope e mahi ana i te wa o te Jackknife Sit-Up, na reira ka piki ake te kaha me te manawanui o enei roopu uaua.
• Ka taea hoki e nga Kaihuri a Ruhia te whakakii i nga Jackknife Sit-Ups i a raatau e aro ana ki nga obliques, na reira ka whakarite he whakangungu puku whanui e uru ana ki nga roopu uaua nui katoa e uru ana ki te Jackknife Sit-Up.