Ko te taumaha o runga ake

• Kōaro Tinana: Ihiwe
• Taputapu: Tia teivoti.
• Kōaro Mīhini: Rectus Abdominis
• Kōaro Tuarua: Obliques

Whakataki ki te Ko te taumaha o runga ake

Ko te Weighted Overhead Crunch he whakangungu whakangungu kaha e aro nui ana ki o uaua puku, e awhina ana ki te whakapai ake i te pumau me te kaha o te tinana. He pai mo te hunga timata me te hunga kaingākau ki te whakapakari tinana na te mea ka taea te whakatika te taumaha kia rite ki te taumata whakapakari tinana o te tangata. He painga tenei mahi mo te hunga e titiro ana ki te tarai i o ratau puku, ki te whakanui i o raatau tuunga, me te whakanui i te oranga mahi, kia ngawari ake ai nga mahi o ia ra.

Whakarite i te: He Whakateretere-Whakamārama Ko te taumaha o runga ake

• Takoto ki runga i te taumanu, me whakarite kia papa to tuara, kia mau o waewae ki te whenua, me te pupuri i te taumaha ki runga ake i to mahunga.
• Tīmatahia te korikori mā te whakakorikori i tō tinana o runga ki mua me te whakarunga, me te whakauru i to puku, engari kia mau tonu o ringaringa me te taumaha ki runga ake i to mahunga.
• I muri i te ekenga ki te tihi o te ngau, ka mau mo te wa poto ka ata whakahekea to tinana ki raro ki te turanga timatanga.
• Whakahokia te nekehanga mo te maha o nga tukurua e hiahiatia ana, kia mau tonu te taumaha me to puku i roto i te mahi.

Nga Tohu mō te Whakaputa Ko te taumaha o runga ake

• Te Nekehanga Whakahaere: Ko te mea nui ki te mahi tika i te taumahatanga o runga ko te whakamahi i nga nekehanga puhoi me te whakahaere. Me karo i te pohehe noa o te whakamahi i te torohaki, te piu ranei i te taumaha, na te mea ka whara te tuara, te kaki ranei. Engari, arotahi ki te whakamau i nga uaua o te puku ki te hiki i to tinana o runga ki o turi.
• Taumaha Tika: Whiriwhiria he taumahatanga he wero engari ka taea e koe te mahi i te mahi me te ahua tika. Ma te whakamahi i te taumaha he taumaha rawa pea ka paheke te ahua me te whara kino. He pai ake te tiimata me te taumaha mama ake ka piki haere i te wa e pai haere ana to kaha.
• Manawa: Kia mahara ki te manawa i te wa e mahi ana.

Ko te taumaha o runga ake He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Ko te taumaha o runga ake?

Ae, ka taea e te hunga timata ki te mahi i te Weighted Overhead Crunch, engari me timata ma te taumaha ngawari kia pai ai te whakamahi i te ahua me te karo i te whara. I a ratou e kaha ake ana, e pai ake ana ki nga mahi korikori, ka piki haere te taumaha. E taunaki ana hoki kia whai tetahi kaiwhakangungu, kaiwhakangungu mohio ranei hei tirotiro i te hunga ka timata ki te mohio kei te tika te mahi.

He aha ngā rerekētanga māori o te Ko te taumaha o runga ake?

• Ko te Decline Bench Weighted Crunch e hiahia ana koe ki te takoto ki runga i te papa whakaheke me te taumaha kei runga ake i to uma, ka piki ake te uaua o te nekehanga.
• Ko te Seated Weighted Overhead Crunch e mahia ana i a koe e noho ana i runga i te tauera, me te pupuri i te taumaha ki runga i to mahunga me te ngunguru i to puku.
• Ko te Cable Overhead Crunch ko te whakamahi i te miihini taura, toia te taura ki raro i te wa e mahi ana i te kuru, me te taapiri i te aukati ki te mahi.
• Ko te Weighted Russian Twist e whakauru ana i te korikori ki te tihi o te nekehanga crunch, e aro ana ki nga obliques hei taapiri atu ki nga uaua matua.

He aha ngā mahi whakapaipai mō te Ko te taumaha o runga ake?

• Ko te Russian Twists tetahi atu mahi whai hua, i te mea e aro ana ratou ki nga uaua tapapa, e whakarato ana i te korikori puku whanui ka honoa ki nga Weighted Overhead Crunches, e aro nui ana ki te rectus abdominis.
• Ka taea hoki e nga Pahikara Pahikara te whakakii i nga Karui Whakataumaha, na te mea ka uru ki te puku o runga me raro, tae atu ki nga obliques, na reira ka tino whakakorikori i te puku me te whakanui ake i te whai huatanga o nga Korotake Taumaha.