L-Kua-ake

• Kōaro Tinana: Hoki, Ihiwe
• Taputapu: Ura tinana

Whakataki ki te L-Kua-ake

Ko te L-Pull-up he mahi whakawero i te tinana o runga e whakanui ana i te kaha katoa, te kakama, me te manawanui, e aro ana ki nga roopu uaua matua penei i te tuara, nga ringa, nga pakihiwi, me te matua. He pai mo te hunga takawaenga ki te hunga kaingākau ki te whakapakari tinana e whai ana ki te whakanui i te kaha o te tinana o runga me te whakamaramatanga uaua. Ka hiahia pea nga tangata takitahi ki te whakauru i nga L-Pull-ups ki roto i o raatau mahinga ki te whakapai ake i a raatau mahi toia, te whakatairanga i te pai ake o te tuunga, me te whakatutuki i te tinana o runga ake o te tone me te kaha.

Whakarite i te: He Whakateretere-Whakamārama L-Kua-ake

• Muri iho, whakaarahia o waewae kia rite ki te whenua kia rite ki te ahua-L, kia mau tonu o waewae kia noho tahi; ko to tuunga timatanga tenei.
• Ma te kaha o to tinana o runga, toia koe ki runga kia eke ra ano to kauae ki runga ake o te pae, me te pupuri tonu i te ahua L me o waewae.
• Kia mau ki tenei turanga mo te wa poto, me te whakarite kei te uru to matua me to tinana kei te raina tika.
• Ka mutu, whakamuri koe ki raro i runga i te mana whakahaere ki te tuunga timatanga, kia mau o waewae ki te ahua L puta noa i te mahi.

Nga Tohu mō te Whakaputa L-Kua-ake

• **Whakamahia To Core**: Kotahi te hapa noa ko te kore e uru ki te kaupapa matua. Ko te L-Pull-up e kore noa e aro ki to tinana o runga, engari ki to matua. Me mohio kei te piri tonu to puku me te mahi puta noa i te mahi. Ka awhina tenei ki te pupuri i te ahua "L" me te pumau.
• **Kati te whakamahi i te Momentum**: Ko te piu, te whakamahi i te torohaki ranei ki te toia koe ki runga he he noa. Ka taea e tenei te whara me te whakaiti i te whai hua o te mahi. Engari, arotahi ki te whakamahi i te kaha o to tinana o runga ki te toia koe ki runga i te mana whakahaere

L-Kua-ake He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te L-Kua-ake?

He tino wero te L-Pull-ups me te tikanga he pai te taumata o te kaha o runga o te tinana me te pumau. No reira, kare pea e pai mo te hunga katahi ano ka timata i a raatau mahi whakapakari tinana. E taunaki ana kia timata te hunga timata ki te kumea-ake taketake, ki te kume-ake-awhina ranei, me te whakapakari haere i te kaha i mua i te ahu whakamua ki nga momo rerekee ake penei i te L-Pull-up. Me mahara tonu ki te pupuri i te ahua tika hei aukati i nga whara.

He aha ngā rerekētanga māori o te L-Kua-ake?

• Te Kati-Grip Pull-Up: Ma tenei rereketanga ka mau koe i te pae me o ringaringa kia tata atu i te whanui o te pakihiwi, ka huri te aro ki o biceps me o ringaringa.
• Ko te Weighted L-Pull-Up: He putanga matatau ake tenei ka mau koe i te whitiki taumaha, ka mau ranei i te dumbbell i waenganui i ou waewae hei whakanui ake i te aukati me te wero i o uaua.
• Te Kotahi-Arm L-Pull-Up: He rereketanga tino wero tenei e uru ana ki te toia koe ki runga me te ringa kotahi i te wa e mau ana o waewae ki te L-turanga.
• Ko te Whakaranu-Kawe-L-Kua-Runga: I tenei rereketanga, ka mau tetahi ringa i te pae ki runga, ko tetahi ki raro. Ka taea e tenei te awhina ki te whakatika i nga uaua uaua me te taapiri i tetahi wero rereke

He aha ngā mahi whakapaipai mō te L-Kua-ake?

• Ko te Hollow Body Hold tetahi atu mahi e whakakii ana i te L-Pull-up i te mea e aro ana ki te kaha me te pumau, he mea nui hei pupuri i te tinana ki te ahua 'L' i te wa e kumea ana.
• Ko te korikori Whakaarahia Waewae ka whakakiia ano te L-Pull-up i te mea e whakakaha ake ana i nga hiku hope me te puku o raro, nga uaua e kaha kaha ana i te hikitanga o nga waewae ki te hanga i te tuunga 'L' i te kume-runga.