Mahere Taha Oblique Crunch

• Kōaro Tinana: Ihiwe
• Taputapu: Ura tinana
• Kōaro Mīhini: , Adductor Longus, Gluteus Medius, Obliques, Pectineous
• Kōaro Tuarua: Adductor Magnus, Gracilis

Whakataki ki te Mahere Taha Oblique Crunch

Ko te Side Plank Oblique Crunch he mahi whakawero e aro nui ana ki nga obliques, engari ka uru ano ki te matua katoa, tae atu ki te puku, te tuara o raro, me te hope, e whakanui ana i te pumau me te toenga. He mahi tino pai mo te hunga kaingākau ki te whakapakari tinana o nga taumata katoa, mai i te hunga timatanga ki te hunga matatau, na te mea ka taea te whakarereke i runga i te kaha me te manawanui o te tangata. Ko te whakauru i tenei mahi i roto i to mahi ka taea te whakapai ake i to kaha matua, te whakairo i to hope, me te whakanui ake i te oranga o to tinana, ka ngawari ake nga nekehanga o ia ra.

Whakarite i te: He Whakateretere-Whakamārama Mahere Taha Oblique Crunch

• Hikitia o hope mai i te whenua, hanga he raina tika mai i to mahunga ki o waewae, koinei to tiimatanga mo te papa taha.
• Muri iho, whakaarahia to ringa maui ki te tuanui, katahi ka kawe mai i to tuke maui ki to hope maui, ma te mahi i te koriri.
• Whakahokia to ringa maui ki te tuanui, kia whakatikahia to tinana ki te waahi o te papa o te taha.
• Whakahokia tenei nekehanga mo te nui o nga tukurua e hiahiatia ana, ka huri ki to taha maui ka mahi i nga mahi ano.

Nga Tohu mō te Whakaputa Mahere Taha Oblique Crunch

• Whakauruhia to Maama: Ko te whakauru i o uaua matua te mea matua ki te mahi tika i tenei mahi. Ina hikitia e koe to waewae o runga me te whakakotahi i to turi me to tuke, arotahi ki te kohi i o obliques. A ape i te tere haere i roto i te korikori, ka raru pea te ahua me te whara.
• Kia noho kore noa to kaki: A ape i te wero i to kaki ma te noho koretake. Ma te titiro tika ki mua ka awhina i te pupuri i tenei turanga. Ko te pohehe noa ko te titiro whakarunga, ki raro ranei, ka raru te kaki.
• Manawa: Kia mahara ki te manawa puta noa i te mahi. Whakaputa i a koe e ngunguru ana, e ngohu ana i a koe e hoki ana ki te turanga timatanga

Mahere Taha Oblique Crunch He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Mahere Taha Oblique Crunch?

Ae, ka taea e te hunga timata te mahi i te Side Plank Oblique Crunch mahi, engari me timata ki tetahi putanga whakarereke mena ka kitea he uaua rawa. Ko tenei mahi e hiahia ana kia kaha, kia taurite, kia riterite hoki, kaore ano kia whanakehia e te hunga timata. Ka taea e ratou te tiimata me te papa taha taha, me te taapiri haere i te koriri i te mea ka kaha ake, ka pai ake ki te mahi. He mea nui kia mahara ki te pupuri i te ahua tika kia kore ai e whara. Pērā i ngā mahi hōu, he pai ki te tīmata i raro i te tohutohu a te tohunga ngaio.

He aha ngā rerekētanga māori o te Mahere Taha Oblique Crunch?

• Te Mahere Taha Oblique Crunch me te Hiki Waewae: I tenei rereketanga, ka taapirihia e koe he hikinga waewae ki te kurupae, ka uru atu ki nga uaua opa me te whai i te tinana o raro.
• Mahere Taha Taumaha Oblique Crunch: Ko te taapiri i te dumbbell, te kettlebell ranei ki te korikori ka nui ake te parenga me te whakawero ake i te mahi, te whakapakari i te kaha me te manawanui.
• Mahere Taha Oblique Crunch me te Twist: Ko tenei putanga ka taapiri i te korikori ki te tihi o te korukoru, e aro ana ki nga obliques mai i tetahi koki rereke, ka uru hoki ki nga uaua o muri.
• Mahere Taha Oblique Crunch i runga i te Poi Pumau: Ma te korikori i runga i te poi pumau ka taapiri atu i tetahi huānga o te taurite, ka kaha ake te whakauru o nga uaua matua me te whakapai ake i te pumau me te ruruku.

He aha ngā mahi whakapaipai mō te Mahere Taha Oblique Crunch?

• Nga Pahikara Pahikara: Ka whakakiia e ratou te Side Plank Oblique Crunch na roto i te mahi i nga obliques engari ka uru ano ki te rectus abdominis (te uaua "ono-pako"), te whakapai ake i te kaha me te whakamaramatanga.
• Nga Kaipiki Maunga: He korikori tinana katoa tenei e whakakii ana i te Side Plank Oblique Crunch ma te whakanui ake i te manawanui o te ngakau, me te whakauru ano i nga obliques, na reira ka whakanui i te kaha me te pumau.