Janda Noho ki runga

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

Whakataki ki te Janda Noho ki runga

Ko te Janda Sit Up he mahi whakapakari matua e aro nui ana ki nga uaua o te puku me te whakaiti i te urunga mai o nga hiku hope. He pai mo te hunga kaingākau tinana o nga reanga katoa e whai ana ki te whakapai ake i o raatau tino pumau, te tu, me te oranga tinana katoa. Ka hiahia tetahi ki te whakauru i a Janda Sit Ups ki roto i a raatau mahi na te mea ehara i te mea ka awhina noa i te tarai i te waahanga kaha ake engari ka whakanui ake i nga mahi i roto i etahi atu ngohe hakinakina me te whakaiti i te tupono o nga whara o muri.

Whakarite i te: He Whakateretere-Whakamārama Janda Noho ki runga

• Tonoa he hoa ki te pupuri i o waewae ki raro, ki te hono ranei i ou waewae ki raro i tetahi mea pakari, taumaha. I a koe e mahi ana i tenei, me ngana koe ki te toia o waewae ki runga, me te hanga i te taumahatanga i roto i to hamstrings me to glutes.
• Tuhia o ringa ki muri i to mahunga, kia whanui o tuke. Ko to tuunga timatanga tenei.
• Tīmatahia te korikori mā te noho ki runga, mā te whakamahi i ō uaua puku hei hiki ake tō tinana ki runga ki ō turi. Kia mahara ki te noho humarie i to kaki, kaua hoki e toia to mahunga.
• Whakahokia koe ki raro ki te tuunga tiimata, kia mau tonu te taumahatanga i roto i to hamstrings me to glutes puta noa. Ka oti te tukurua kotahi. Whakahokia mo te maha e hiahiatia ana o te tukurua.

Nga Tohu mō te Whakaputa Janda Noho ki runga

• **Whakamahia To Core**: Ko te mea nui kia angitu a Janda Sit Up ko te whakauru i o uaua matua. Ki te mahi i tenei, whakaarohia te toia o to puku ki to tuara. Ka awhina tenei ki te whakahohe i to abdominis whakawhiti, te paparanga hohonu o ou uaua matua, he mea nui mo te pumau me te kaha o te Janda Sit Up.
• ** A ape i te Taakaro i To Kaki**: Ko tetahi hapa noa e mahia ana e te tangata ko te toia o ratou kaki ki mua i a ratou e noho ana. Ka taea e tenei te arahi ki te raruraru me te whara. Engari, kia noho kore to kaki me to mahunga me te mea kei te pupuri koe i te aporo i waenganui i to kauae me to uma.
• **Whakamahia To Manawa**: Bre

Janda Noho ki runga He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Janda Noho ki runga?

Ae, ka taea e te hunga timata te mahi a Janda Sit-Up, engari he mea nui kia mohio koe he ahua matatau ake tenei o te tuutuu. Ko te whakauru i o hamstrings me nga uaua glute ki te whakaiti i te whakaurunga o nga hiku hope. He wero tenei mo te hunga katahi ka timata, na reira ka tūtohu kia timata me nga mahi whakapakari matua i mua i te ahu whakamua ki te Janda Sit-Up. Me mahara tonu ki te pupuri i te ahua me te tikanga kia kore ai e whara. He pai pea te whai i tetahi kaiwhakangungu whaiaro, i tetahi tohunga ngaio tinana ranei hei arahi ia koe i te tuatahi.

He aha ngā rerekētanga māori o te Janda Noho ki runga?

• Ko te pōro pūmau a Janda noho-ake me mahi koe i te korikori ki runga i te poi whakapumau, e whakakaha ake ai i ou uaua matua na te mata koretake.
• Ko te Janda noho-ake e mahia ana i runga i te tauera tapapa, ka piki ake te uaua ma te taapiri i te kaha ki roto i te ranunga.
• Ko te Janda sit-up with twist e whakauru ana i te nekehanga hurihuri i te tihi o te noho-ake, e aro ana ki nga uaua oblique i tua atu i nga puku.
• Ko te Janda sit-up me te hikinga waewae ka whakakotahi i te tikanga Janda sit-up me te hikinga waewae kia uru atu ai nga uaua o raro o te puku.

He aha ngā mahi whakapaipai mō te Janda Noho ki runga?

• Ko te korikori paihikara he mahi tino pai ki te Janda Sit-Up na te mea e aro ana ano ki te uho, otira ko nga obliques, na reira ka whakarato i te korikori puku whanui me te whakapakari i te kaha me te pumau o te uho katoa.
• Ko te korikori manu-kuri e whakakii ana i te Janda Sit-Up ma te whakapakari i te tuara o raro me te glutes, he mea tino nui mo te pupuri i te taurite me te pumau i te wa e noho ana, na reira ka awhina ki te aukati i te whara me te whakapai ake i nga mahi katoa.