Kotahi Ringa Tuhinga o mua

• Kōaro Tinana: Ihiwe
• Taputapu: Ura tinana
• Kōaro Mīhini: Obliques, Rectus Abdominis
• Kōaro Tuarua: Deltoid Anterior, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head, Tensor Fasciae Latae

Whakataki ki te Kotahi Ringa Tuhinga o mua

Ko te One Arm Front Plank he mahi tino whakawero e aro ana ehara i te mea ko to puku anake, engari ko o pakihiwi, topa, me to hamstrings. He whakakorikori pai mo nga kaitäkaro, kaingākau whakakori tinana ranei e whai ana ki te whakapai ake i to raatau toenga, kaha, me te pumau. Ko te whakauru i tenei mahi ki roto i o mahinga ka taea te whakanui i to mana whakahaere tinana me to mahi, ka waiho hei whiringa pai mo te hunga e whai ana ki te ahu whakamua i o raatau tinana.

Whakarite i te: He Whakateretere-Whakamārama Kotahi Ringa Tuhinga o mua

• Hurihia to taumaha ki to ringa maui ka huri i to tinana ki te taha matau, ka hiki to ringa matau ki te tuanui.
• Whakaritehia to ringa matau ki runga ake i to ringa maui, kia mau tonu to tinana ki te raina tika mai i to mahunga ki o waewae.
• Kia mau ki tenei tuunga mo te roa e taea ana e koe, kia mau tonu to kaupapa me te hiki o ou hope.
• Whakahokia to ringa matau ki raro ki te papa ki te hoki ki te tuunga timatanga, katahi ka tuaruatia te mahi i tera taha ma te hiki i to ringa maui ki te tuanui.

Nga Tohu mō te Whakaputa Kotahi Ringa Tuhinga o mua

• Te Whakawhanaunga Matua: Ko tetahi hapa noa ko te tuku i te kopu kia totohu ki te papa, ka raru te tuara o raro. Engari, uru atu o uaua matua ki te pupuri i te tuara koretake puta noa i te mahi. Ehara tenei i te tiaki i to tuara anake, engari ka whakanui hoki i nga painga o te mahi mo to matua.
• Te Tohanga Taumaha: Ka hikina e koe tetahi ringa mai i te whenua, he ngawari ki te titaha, ki te huri ranei i to tinana ki te taha o te ringa tautoko. Heoi, ka arahi tenei ki te uaua im

Kotahi Ringa Tuhinga o mua He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Kotahi Ringa Tuhinga o mua?

Ko te One Arm Front Plank he mahi tino matatau ake e hiahia ana kia nui te kaha me te taurite. Mēnā he tauhou koe, e tūtohu ana kia tiimata me te mahere auau me te whakanui haere i to kaha me to u i mua i te whakamatau i te Mahere One Arm Front. He mea nui tonu te whakarite i te ahua tika kia kore ai e whara.

He aha ngā rerekētanga māori o te Kotahi Ringa Tuhinga o mua?

• Kotahi te Mahere ringa me te Hiki Waewae: I tenei rereketanga, i a koe e pupuri ana i te turanga mahere kotahi ringa, ka hikina tetahi waewae mai i te whenua, ka piki ake te wero ki to pauna me to kaha matua.
• Kotahi te Mahere Pumau i runga i te Poi Pumau: Ma tenei rereketanga ka tuu koe i te ringa o to ringa tautoko ki runga i te poi pumau, ka piki ake te koretake me te uaua o te mahi.
• Kotahi te Mahere Rima me nga Paa Pakihiwi: I a koe e noho ana i runga i te papa kotahi ringa, whakamahia to ringa kore ki te paopao i to pakihiwi, me te taapiri i tetahi nekehanga hihiri ki te mahi.
• Kotahi te Mahere ringa me te Turi ki te Tuke: I tenei rereketanga, ka mau koe i to turi ki to tuke i te wa e mau ana koe ki te tuunga mahere kotahi ringa, me te taapiri i te korikori ki te aro ki o obliques.

He aha ngā mahi whakapaipai mō te Kotahi Ringa Tuhinga o mua?

• He tino pai te pana ki te One Arm Front Plank i a raatau e aro ana ki nga roopu uaua penei i nga ringaringa, nga pakihiwi, me te matua, engari ka whakauru ano hoki i nga uaua o te uma, na reira ka piki ake te kaha o te tinana o runga.
• Ko te korikori a Bird Dog he whakakii i te One Arm Front Plank ma te whakatairanga i te taurite me te pumau, na te mea me whakamahi ngatahi o te ringa me te waewae, hei whakapai ake i te ruruku me te whakapakari i te tuara o raro, he waahi ka warewarehia i roto i nga mahi whakangungu matua.