Ko te Paera Whakaoho Kapohia te toenga

• Kōaro Tinana: Te mahi ingoa i ngā raraunga ā-roto.
• Taputapu: Purutai.

Whakataki ki te Ko te Paera Whakaoho Kapohia te toenga

Ko te Barbell Heaving Snatch Balance he mahi hihiri e whakapakari ana i te tinana o raro, nga pakihiwi, me te matua i te wa e whakanui ana i te toenga me te ruruku. He pai mo nga kaitakaro, otira ko nga kaikawe taumaha me te hunga kaingākau ki te CrossFit, e whai ana ki te whakapai ake i o raatau tikanga kapo. Ma te whakauru i tenei mahi ki roto i a raatau mahi, ka taea e nga tangata takitahi te whakarei ake i o raatau mana pahū, te pumau, me te mahi katoa i roto i nga nekehanga uaua.

Whakarite i te: He Whakateretere-Whakamārama Ko te Paera Whakaoho Kapohia te toenga

• Toua paku ki raro ma te piko o ou turi me o hiku, kia mau to uma ki runga me to tuara kia tika.
• Muri iho, panaia ki runga me o waewae i te wa e turaki ana i te paera ki runga, kia tere te heke ki raro ki te tuunga tupapau.
• Kia eke koe ki te tuunga tuutuu, me mohio kei runga tonu te paera, me te toronga o o ringaringa me te kati o ou tuke.
• Tu ki runga ki te turanga taketake ma te taraiwa i o rekereke, me te pupuri i te paera ki runga. Ma tenei ka oti tetahi tukuruatanga o te Barbell Heaving Snatch Balance.

Nga Tohu mō te Whakaputa Ko te Paera Whakaoho Kapohia te toenga

• **Whakaarahia me te Whakaheke:** Ko te kaupapa matua ko te ruku tere me te taraiwa i nga rekereke ki te hiki ake i te paera mai i o pakihiwi, ka whai tonu i te heke tere i raro i te pae ki roto i te tuupapa hohonu ki runga. He mea nui kia noho tata tonu te pae ki to tinana i te wa e hiki ana. Ko te hapa noa ko te turaki i te paera ki mua, ka ngaro te toenga me te mana whakahaere.
• **Whakamaua Tō Squat:** Kia noho koe i raro i te pae, me noho koe i roto i te turanga squat hōhonu me te barbell ki runga. Me toro atu o ringaringa me te kati

Ko te Paera Whakaoho Kapohia te toenga He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Ko te Paera Whakaoho Kapohia te toenga?

Ko te korikori Barbell Heaving Snatch Balance he nekehanga uaua e whakamahia ana e nga kaitäkaro matatau, ina koa ko te hunga e whai waahi ana ki te hiki i te Olympics. Me tino mohio ki nga tikanga kapo, pai te nekeneke, te pauna, me te kaha. Ahakoa ka taea e te hunga hou te ako ki te mahi i tenei mahi, e tino taunaki ana kia mahia e ratou i raro i te tirotiro a tetahi kaiwhakangungu whaimana, kaiako ranei. Ka taea e te kaiwhakangungu te whakarite kia akohia e ia te ahua me te tikanga tika, me te whakaiti i te tupono o te whara. Me timata te hunga timata ki te taumaha marama, ki te paipa PVC ranei hei whakaharatau i te nekehanga i mua i te piki haere o te taumaha. Kia maumahara, he mea nui ki te whakarite tikanga me te hanga i runga i te taumaha kua hikitia, ina koa ka timata koe.

He aha ngā rerekētanga māori o te Ko te Paera Whakaoho Kapohia te toenga?

• Kettlebell Heaving Snatch Balance: Ko tenei putanga e whakamahi ana i nga kettlebells, e whakarato ana i te kaha rereke me te tohatoha taumaha ka taea te wero i to pumau me to kaha.
• Kotahi-Arm Barbell Heaving Snatch Balance: Ko tenei rereketanga ko te whakamahi i te ringa kotahi noa, te whakanui ake i te wero ki to kaha matua me te kaha kotahi.
• Ko te toenga o te kapo i runga ake i te mahunga: Ko tenei rereketanga ka whakakotahi i te toenga kapohia o runga me te squat o runga, me te taapiri i tetahi atu waahanga o te kaha me te pumau o te tinana.
• Pause Heaving Snatch Balance: I tenei rereketanga, ka okioki koe ki raro o te nekehanga mo te waa kua whakaritea, ka taea te whakapai ake i to kaha me te pumau i te turanga o raro o te kapo.

He aha ngā mahi whakapaipai mō te Ko te Paera Whakaoho Kapohia te toenga?

• Kumea Kapohia: Ka awhina tenei mahi ki te whakapakari i nga roopu uaua e whakamahia ana i roto i te Barbell Heaving Snatch Balance, otira ko te tuara o raro, te hiku, me te hamstrings, na reira ka pai ake to kaha toia me te tere i raro i te pae.
• Tuhinga o Mua: He painga nga squats o mua i te mea ka awhina koe ki te whakarei ake i te kaha o to waewae me te pumau o to waewae, he waahanga matua enei mo te whakatutuki angitu i te Barbell Heaving Snatch Balance, ina koa ka tu ake i te tuunga tuupapa.