Mahere Taumaha o mua

• Kōaro Tinana: Ihiwe
• Taputapu: Tia teivoti.

Whakataki ki te Mahere Taumaha o mua

Ko te Weighted Front Plank he mahi whakapakari matua e aro ana ki nga uaua puku anake, engari ki te tuara o raro, hope, me nga pakihiwi. He pai mo nga tangata o nga taumata whakapakari tinana katoa e whai ana ki te whakakaha ake i o raatau kaha, pumau, me te toenga tinana katoa. Ko te whakauru i tenei mahi ki roto i to mahinga ka taea te whakapai ake i to tuunga, te whakaiti i te tupono o te whara, me te whakarei ake i nga mahi i roto i etahi atu mahi tinana.

Whakarite i te: He Whakateretere-Whakamārama Mahere Taumaha o mua

• Me ata whakatakoto e te hoa he pereti taumaha ki runga i to tuara. Me mohio kei te noho te taumaha me te taurite kia kore ai e whara. Mena karekau he hoa, ka taea e koe te whakanoho i a koe ano, engari kia tupato kei raru to tuara.
• Whakauruhia to matua, kia mohio kei te hanga to tinana i tetahi raina tika mai i ou pokohiwi ki o rekereke. A ape i te piko o to tuara me te tuku i to hope kia totohu.
• Kia mau ki tenei tuunga mo te roa e taea ana e koe, me whai kia 30 hēkona te iti rawa hei timata. Kia mahara ki te pupuri i te manawa kia rite i roto i te mahi.
• Kia oti koe, ata tangohia te pereti taumaha i to tuara. Mena he hoa koe ki te whakanoho, me tango e ia. Mena nau ano i whakanoho, kia tupato ki te tango kia kore e whara.

Nga Tohu mō te Whakaputa Mahere Taumaha o mua

• **Whakamahia To Koro**: Ko te kaupapa o te papa taumaha o mua ko te whakapakari i to matua. Na reira, he mea nui ki te whakauru i o uaua matua puta noa i te mahi. Ko te pohehe noa ko te tuku i to puku ki te toronga ki te papa, tera pea ka mamae te tuara o raro. Hei karo i tenei, whakaarohia te toia o to puku puku ki to tuara i a koe e mau ana i te turanga papa.
• **Taimaha Taamaha**: Mena he hou koe ki nga papa taumaha, me timata ma te taumaha ngawari ka piki haere i te wa e pai haere ana to kaha. Ko te taapiri i te taumaha kia tere rawa pea ka whara. Me whakanoho te taumaha

Mahere Taumaha o mua He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Mahere Taumaha o mua?

Ae, ka taea e te hunga timata te mahi i te Whakamahinga Weighted Front Plank, engari he mea nui kia timata ma te taumaha ka taea te whakahaere me te kore e taumaha rawa. He mea nui ano kia mau tonu te ahua kia kore ai e whara. Mena he tauhou koe, he pai pea kia mohio koe ki te maataki tuatahi i mua i te taapiri taumaha. Me mahara tonu ki te whakarongo ki to tinana ka mutu mena ka raru koe. Mena ka taea, whakaarohia te tiki tohutohu mai i tetahi tohunga ngaio tinana kia tika ai to mahi.

He aha ngā rerekētanga māori o te Mahere Taumaha o mua?

• Ko te rereke tuarua ko te Mahere Weighted with Leg Lift, kei reira koe e hikina ai tetahi waewae i te wa e mau tonu ana te turanga o te mahere me te taumaha ki runga i to tuara kia nui ake te wero ki o glute me te tuara o raro.
• Ko te Mahere Weighted with Arm Reach tetahi atu rereketanga, ka eke koe ki tetahi ringa ki mua i a koe e mau ana i te taumaha, ka piki ake te uaua o to matua me to tinana o runga.
• Ko te Mahere Weighted with Knee to Elbow he rerekee tuawha, kei reira koe e kawe ai i to turi ki to tuke i te taha kotahi i te wa e mau ana te taumaha ki runga i to tuara, me te whakanui ake i te mahi i runga i to puku me te obliques.
• Ka mutu, ko te Mahere Weighted with Hip Dips he rereketanga tuarima, ka huri koe i ou hope mai i tetahi taha ki tetahi taha i te wa e noho ana koe i te papa me te taumaha.

He aha ngā mahi whakapaipai mō te Mahere Taumaha o mua?

• Ka taea e te pana-ake te taapiri pai ki o mahi i te taha o nga Mahere Taumaha o mua, na te mea ehara i te mea e whakakaha ana i te uho engari ka uru atu ano ki te uma, nga pakihiwi me nga triceps, e whakanui ana i te kaha o te tinana o runga.
• Ko te whakakorikori Pepa Mate e whakakii ana i te Mahere Taumaha o mua ma te whakanui i te pumau me te mana whakahaere i roto i te matua, me te whakangungu ano i te ruruku i waenga i te tinana o runga me te tinana o raro, ka taea te whakapai ake i te ahua me te manawanui o nga papa.