Mahere - Butt

• Kōaro Tinana: Ihiwe
• Taputapu: Ura tinana

Whakataki ki te Mahere - Butt

Ko te Mahere - Ko te korikori koti he mahi whakakaha matua e aro ana ki o uaua puku engari ki o kopa hoki, e whakanui ana i te kaha o te tinana me te pumau. He pai tenei korikori mo nga tangata takitahi i nga taumata whakapakari tinana katoa, mai i te hunga kaitoi ki nga kaitakaro matatau, na te mea ka taea te whakarereke kia rite ki te kaha o te tangata. Ka hiahia nga tangata ki te whakauru i tenei ki roto i a raatau mahi na te mea ka awhina i te whakapai ake i te tuunga, ka whakaiti i te mamae o muri, ka whai waahi ki te reke me te piri.

Whakarite i te: He Whakateretere-Whakamārama Mahere - Butt

• Me mohio kei raro tonu o tuke ki raro i o pakihiwi, he whakarara o mua ki a raua ano, me o ringaringa kei runga i te whenua.
• Kia u koe, hikitia to reke ki te tuanui, ka hanga he ahua V hurihuri me to tinana.
• Kia mau ki tenei tuunga mo etahi hēkona, ka hoki whakamuri i to tinana ki te turanga o te papa tuatahi.
• Whakahokia tenei nekehanga mo te maha o nga tukurua e hiahia ana koe, kia mau tonu to mahi me to tuara kia tika.

Nga Tohu mō te Whakaputa Mahere - Butt

• Whakauruhia to Core: Ko tetahi hapa noa ko te kore e tika te whakauru i te matua i te wa o te mahere. Ka taea e tenei te arahi ki te mahi koretake me te mamae o muri. Hei karo i tenei, toia to puku puku ki roto ki to tuara ka whakakaha i to puku, tote, me to huha.
• Kia mau tonu to kaki me to tuara: Kaua e titiro whakarunga, ki raro ranei, na te mea ka raru to kaki. Engari, kia mau tonu to kanohi ki mua i o ringaringa, hei awhina i to kaki kia rite ki to tuara.
• Kaua e Pupuri To Manawa: He mea nui kia mau tonu te manawa i te wa e mahi ana. Ko te pupuri i to manawa ka puta te mangere, kaore he painga mo ou uaua, mo ou uaua ranei

Mahere - Butt He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Mahere - Butt?

Ae, ka taea e te hunga timata te mahi i te Mahere - Whakakorikori Reke, e mohiotia ana ko te Plank with Glute Squeeze. He mahi ngawari noa tenei e aro ana ki te uho, ki te hiku, me te tuara o raro. Heoi, he mea nui kia mau tonu te ahua kia kore ai e whara. Mena he tauhou koe, ka hiahia koe ki te timata me nga huinga poto me te piki haere i te wa e pai ake ai to kaha me to manawanui. Pērā i ngā mahi hou, he pai tonu te kōrero ki tētahi tohunga ngaio tinana kia tika ai te mahi.

He aha ngā rerekētanga māori o te Mahere - Butt?

• Ko te Mahere me te Hiki Waewae: He papa tawhito tenei engari he whiri; Ka hikina e koe tetahi waewae ki runga ki te teitei e taea ana e koe, me te whakauru i o glutes me to hamstrings.
• Ko te Mahere Mahere: He mahere hihiri tenei ka pekehia e koe o waewae ki roto, ki waho ano he koo pekepeke, e awhina ana ki te whakauru i o glutes.
• Ko te Mahere Whakamuri: Engari i te anga ki te papa, ka anga koe ki te tuanui, e mahi ana i o glutes me to hamstrings me to matua.
• Te Mahere me te Turi ki te Tuke: I roto i tenei rereketanga o te mahere, kei roto koe i te turanga mahere tawhito engari ka mau koe i to turi ki to tuke ki te taha kotahi, e awhina ana ki te whakauru i o glutes me obliques.

He aha ngā mahi whakapaipai mō te Mahere - Butt?

• Push-ups: Ko nga pana-ake e whakakii ana i te Mahere - Ko te Reke ka whakakaha i te tinana o runga, otira ko te uma, nga pakihiwi, me nga triceps, e whai waahi katoa ana ki te pupuri i te turanga o te papa.
• Nga Piriti Glute: Ko nga Piriti Glute e whakakii ana i te Mahere - Puta i a raatau e aro ana ki te tuara o raro me nga glutes, e whakarato ana i te mahi taurite mo te matua katoa me te awhina ki te whakapai ake i te pumau me te manawanui mo te roa o te pupuri mahere.