Koruke

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

Whakataki ki te Koruke

Ko te korikori Crunch he mahi whakapakari matua e aro nui ana ki nga uaua puku, e whai hua ana ki te whakapai ake i te tu, te toenga, me te oranga tinana. He pai mo nga tangata takitahi i nga taumata whakapakari tinana katoa, mai i te hunga timatanga ki te hunga matatau, na te mea ka ngawari te whakarereke kia rite ki tona kaha. Ka hiahia pea nga tangata ki te whakauru i nga Crunches ki roto i o raatau mahi ki te hanga me te tangi i o raatau puku, ki te tautoko i te mahi pai ake o te tinana, me te awhina ki te aukati i te mamae o muri, te whara ranei.

Whakarite i te: He Whakateretere-Whakamārama Koruke

• Tuhia o ringaringa ki muri i to mahunga, whitia ranei ki runga i to uma, katahi ka ata whakaara ake i to tinana o runga ki o turi, ma te whakamahi i ou uaua puku.
• Kia mau tonu to tuara o raro ki te whenua me te titiro whakarunga o ou kanohi kia kore ai e raru to kaki.
• Puritia te tuunga ki te tihi o te mokowhiti mo te wa poto, katahi ka whakahekea to tinana o runga ki raro ki te tuunga timatanga.
• Whakahokia tenei nekehanga mo te maha o nga tukurua e hiahiatia ana, kia mau tonu te ahua puta noa.

Nga Tohu mō te Whakaputa Koruke

• Te Whakanoho a Ringa: Tuhia o ringaringa ki muri i to mahunga, whiti ranei ki runga i to uma. Kaua e toia to kaki me te whakamahi i ou ringa ki te hiki i to tinana o runga, na te mea ka raru te kaki. Me puta mai te mana mai i o uaua puku, kaua mai i to kaki, ringa ranei.
• Te Nekehanga Whakahaere: I a koe e hiki ana i to tinana o runga, arotahi ki te whakakaha i ou uaua puku. Whakaputa i a koe e ngunguru ana ki runga ka ngongo i a koe ki raro ki raro. Me puhoi tenei, kia kaha te whakahaere - kaua e kaha ki te whakakorikori i to tinana ki runga, ki raro.
• Te Awhe o te Motini: Kia maumahara ko te crunch ehara i te tino noho-ake. Me ara noa to mahunga, to kaki me to pakihiwi mai i te papa. Haere hoki

Koruke He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Koruke?

Ae, ka taea e te hunga timata te mahi korikori. He huarahi pai ki te timata ki te mahi i to kaha matua. Heoi, he mea nui ki te whakarite kia tika te mahi o te mahi kia kore ai e whara me te whai hua. Anei etahi taahiraa: 1. Takoto to tuara. 2. Whakatokia o waewae ki te papa,

He aha ngā rerekētanga māori o te Koruke?

• Ko te Bicycle Crunch ko te takoto ki to tuara me te kawe i to tuke ki te taha o te turi, ka peehia te nekehanga paihikara.
• Ko te Waewae Waewae Poutū me takoto koe ki muri me o waewae tika ki runga i te rangi, katahi ka hikina to rama ki o waewae.
• Ko te Long Arm Crunch ka mahia ma te toro atu o ringaringa ki muri i a koe i a koe e mahi ana i te kuru tuku iho, ka piki ake te taumata uaua.
• Ko te rua o te tinana o runga me te taha o raro, kei reira koe e mahi ana i te koriri tuku iho me te koriri whakamuri.

He aha ngā mahi whakapaipai mō te Koruke?

• Ko nga Whana Paihikara he tino pai ki a Crunch na te mea ehara i te mea ka mahi noa i te rectus abdominis, engari ka uru atu ano ki nga obliques me nga hiku hope, e whakarato ana i te mahi whakangungu puku.
• Ko te Russian Twist e whakakii ana i nga Crunches ma te aro ki nga uaua tapapa, he maha nga wa ka warewarehia i roto i nga crunches taketake, na reira e whakatairanga ana i te kaha ake o te kaha me te matawhānui.