Thumbnail for the video of exercise: Mahere Ripeka Rino

Mahere Ripeka Rino

Āhuatanga whakamahi

Kōaro TinanaHoki
TaputapuUra tinana
Kōaro MīhiniGluteus Maximus, Latissimus Dorsi, Obliques, Rectus Abdominis, Trapezius Lower Fibers, Trapezius Middle Fibers
Kōaro Tuarua
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Tiki i te whare taonga mahi i runga i ō pōtae!

Whakataki ki te Mahere Ripeka Rino

Ko te Iron Cross Plank he mahi tino whakawero e whakakaha ana, e whakakorikori ana i te puku, obliques, me te tuara o raro, me te whakapai ake i te toenga me te tuunga. He pai tenei mahi mo te hunga takawaenga ki te hunga kaingākau ki te whakapakari tinana e whai ana ki te whakakaha ake i a raatau mahi whakangungu. Ko te whakauru i te Iron Cross Plank ki roto i to tikanga whakapakari tinana ka taea te whakaniko i te tino pumau, te tautoko i te kaha o te tinana, me te awhina i nga mahi o etahi atu mahi me nga mahi o ia ra.

Whakarite i te: He Whakateretere-Whakamārama Mahere Ripeka Rino

  • Totoro tou ringa matau ki te taha, whakarara ki te papa, kia anga tonu to ringa ki raro. Ko te turanga Iron Cross tenei.
  • Kia 10 hēkona te pupuri i tēnei tūnga, kia tapawhā tō hope me tō tinana kia tika.
  • Whakahokia to ringa matau ki te turanga mahere, ka totoro atu to ringa maui ki te taha, ka whakahoki ano i te Ripeka Rino ki tera taha.
  • Haere tonu ki te whakawhiti i waenga i nga taha mo te nui o nga tukurua e hiahiatia ana, me te whakarite kia mau tonu te tino kaha, te uho puta noa i te mahi.

Nga Tohu mō te Whakaputa Mahere Ripeka Rino

  • Whakauruhia To Kohanga: Ko te Iron Cross Plank he mahi matua, no reira kia kaha ki te whakauru i o uaua puku. Ko te tikanga o te toia o to puku ki to tuara me te whakamau i to puku. Ehara tenei i te awhina anake ki te tiaki i to tuara o raro, engari ka whakanui ake i te whai hua o te mahi.
  • Manawa: He ahua ngawari noa iho, engari he maha nga tangata e mau ana i te manawa i te wa o nga papa, ka puta te mangere me te mahunga. Kia mahara ki te manawa noa puta noa i te mahi.
  • Tīmata Pōturi: Mena he hou koe ki te Iron Cross Plank, timata me te poto ake

Mahere Ripeka Rino He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Mahere Ripeka Rino?

Ko te Iron Cross Plank he mahi whakawero e hiahia ana kia nui te kaha matua, te pumau, me te taurite. Kare i te nuinga o te wa e taunakitia ana mo te hunga timata na te mea he uaua ki te mahi tika me te kore he turanga pakari o te kaha me te whakamaarama. Heoi, ka taea e te hunga timata ki te mahi ma te timata ki nga mahi ngawari ake, penei i te papa o te waa, te papa taha, me etahi atu mahi whakapakari matua. Me mahara tonu ki te whakarongo ki to tinana me te korero ki tetahi tohunga ngaio tinana kia mohio kei te tika koe me te haumaru.

He aha ngā rerekētanga māori o te Mahere Ripeka Rino?

  • Te Mahere Ripeka Rino me te Hiki Waewae: I tenei rereketanga, i a koe e pupuri ana i te turanga riipeka rino, ka hikitia e koe tetahi waewae mai i te whenua, ka piki ake te wero ki to uho me to glutes.
  • Ko te Mahere Ripeka Rino me te Whakarewa Arm: He rite tenei ki te papa ripeka rino paerewa, engari ka hikina tetahi ringa mai i te whenua, ka piki ake te kaha o te mahi me te wero i to pauna.
  • Te Mahere Ripeka Rino me te Tuki Turi: I a koe e noho ana i te turanga rino, ka mauria mai e koe tetahi pona ki to uma, ka uru ki to puku o raro me to hiku hope.
  • Te Mahere Ripeka Rino Whakanuia: Ko tenei rereketanga ko te whakanoho i o waewae ki runga i te mata teitei i te wa e mahi ana i te papa ripeka rino, ka piki ake te uaua me te whakakaha ake i o uaua matua.

He aha ngā mahi whakapaipai mō te Mahere Ripeka Rino?

  • Ka taea e te pupuri tinana tuwhera te whakapai ake i to mahinga Iron Cross Plank ma te whakapai ake i te taumahatanga o to tinana me te pumau o te matua, he mea nui hei pupuri i te turanga o te papa.
  • Ka whai hua nga L-noho i a raatau e mahi ana i to tinana me te kaha o runga o te tinana, he rite ki te Iron Cross Plank, me te whakapai ake i to pauna me te whakahaere tinana.

He kupu whakaurunga mō Mahere Ripeka Rino

  • Mahi Iron Cross Plank
  • Ko nga mahi whakakori taumaha tinana
  • Hangarau Iron Cross Plank
  • Ko nga mahi whakapakari tuara
  • Kore-taputapu mahi whakamuri
  • Mahere Ripeka rino taumaha tinana
  • Iron Cross Plank mo nga uaua tuara
  • Ko nga mahi whakangungu mo te tuara
  • Aratohu whakangungu Iron Cross Plank
  • Ko nga mahi taumaha tinana mo te tuara kaha.