Janda Noho-up

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

Whakataki ki te Janda Noho-up

Ko te Janda Sit-up he tino mahi whakapakari matua e aro nui ana ki o uaua puku me te whakaiti i te urunga o te hiwi. He pai mo te hunga kaingākau ki te whakapakari tinana o nga taumata katoa e whai ana ki te whakapai ake i o raatau kaha matua, pumau, me te whakahaere tinana katoa. Ko te whakauru i nga Janda Sit-ups ki roto i to mahinga ka taea te whakanui i to mahi i etahi atu mahi me nga hakinakina, te whakatairanga i te pai ake o te tuunga, me te awhina i te aukati i te mamae o muri.

Whakarite i te: He Whakateretere-Whakamārama Janda Noho-up

• Tukuna he hoa ki te pupuri i o waewae ki raro, ki te punga ranei i raro i tetahi mea pakari, katahi ka pana atu o rekereke ki te whenua me te mea e ngana ana koe ki te kumea i to tinana ki mua, me te kuhu i ou uaua.
• Tuhia o ringaringa ki nga taha o to mahunga, engari kaua e toia to kaki me to upoko ki runga ki o ringaringa.
• Ma te whakamahi i nga uaua o te puku, me ata ara ake to mahunga, to kaki, me to pakihiwi mai i te whenua ki o turi, kia mau tonu to tuara ki runga i te papa.
• Whakahokia koe ki raro ki te tuunga timatanga, kia mau tonu te taumahatanga i roto i ou hamstrings puta noa i te nekehanga.

Nga Tohu mō te Whakaputa Janda Noho-up

• Whakauruhia ou uaua puku: I mua i to tiimata i te noho, uru atu o uaua puku ma te toia to puku ki to tuara. Ka awhina tenei ki te whakamarumaru i to tuara o raro me te whakarite kei te whakamahi koe i ou uaua puku, kaua ko to piko o to hope, hei mahi i te noho.
• Whakamahia he Hoa, he Roopu Aatete ranei: Ko te Janda Sit-up ko te pana ki raro me ou waewae i a koe e noho ana, he uaua ki te mahi me te kore awhina. Ka taea e te hoa te pupuri i o waewae ki raro, ka taea ranei e koe te whakamahi i te peera aukati e piri ana ki tetahi mea pakari. Kia tupato kia kaua e toia to kaki, kaua e whakamahi i ou ringa ki te hiki i to tinana, ka taea e tenei

Janda Noho-up He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Janda Noho-up?

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 noho o mua. I hangaia hei whakaiti i te urunga mai o nga flexors hip me te whakanui i te mahi a nga uaua puku. Mēnā he tauhou koe, e tūtohu ana kia tīmata mā ngā mahi whakakaha i te puku me te whakakaha i te puku i te tuatahi, penei i te noho ki runga, te mahere ranei, katahi ka ahu whakamua ki nga mahi uaua penei i te Janda Sit-Up. Me mahara tonu ki te whakamahi i te ahua me te tikanga tika hei karo i te whara, me whakaaro ki te mahi tahi me tetahi kaiwhakangungu, tohunga ngaio tinana ranei ki te kore koe e tino mohio.

He aha ngā rerekētanga māori o te Janda Noho-up?

• Ko te Janda Sit-Up: I tenei putanga, ka mau koe i te pereti taumaha, te dumbbell ranei i runga i to uma i te wa e mahi ana koe i te noho, te whakanui ake i te aukati me te whakawero i te mahi.
• Te Poi Whakamaua Janda Noho-Runga: Ko tenei rereketanga ko te mahi i te noho-ake i runga i te poi pumau, e uru atu ai o uaua matua i a koe e whakataurite ana i a koe i runga i te poi.
• Te Roopu Elastic Janda Sit-Up: Mo tenei rereketanga, ka whakamahi koe i te roopu aukati rapa e takai ana ki tetahi pou pakari me o waewae, ka taapiri atu i te aukati i a koe e mahi ana i te noho-ake me te awhina ki te whakahohe i o hamstrings.
• Ko te Waewae Tutahi Janda Noho-Runga: Ko tenei putanga ko te noho ki runga me tetahi waewae ka toro tika ki waho, ka piko tetahi, ka piki ake te uaua me te whai

He aha ngā mahi whakapaipai mō te Janda Noho-up?

• Ko te Russian Twist tetahi atu mahi e whakakii ana i te Janda Sit-up, na te mea ehara i te mea e whakakaha ana i nga uaua puku engari ka uru ano ki nga obliques, na reira ka whakarei ake i te kaha me te pumau mo te Janda Sit-up.
• Ko te Bicycle Crunch he tino pai ki te Janda Sit-up na te mea e aro ana ki te roopu uaua puku katoa, tae atu ki te puku o raro e mahi ana i te wa o te Janda Sit-up, na reira ka pai ake te whai hua o te mahi.