Mahere Tukoi-Turi taha

• Kōaro Tinana: Ihiwe
• Taputapu: Ura tinana
• Kōaro Mīhini: Obliques

Whakataki ki te Mahere Tukoi-Turi taha

Ko te Mahere Taha Bent-Knee he mahi whai hua e aro ana ki nga uaua matua, inaa ki nga obliques, hei whakanui ake i te kaha me te pumau. He pai mo te hunga timata me te hunga he iti ake te kaha o te tinana na te mea kua whakarereketia, he iti ake te kaha o te kaha ki te whakatauritea ki te papa taha katoa. Ka hiahia nga tangata takitahi ki te whakauru i tenei mahi ki roto i a raatau mahi ki te whakapai ake i te toenga, te whakanui i te kaha matua, me te whakarei ake i te whakamaarama tinana.

Whakarite i te: He Whakateretere-Whakamārama Mahere Tukoi-Turi taha

• Tuhia to ringa maui ki runga i to hope maui me te mohio kei raro tonu to tuke i to pakihiwi.
• Whakauruhia to matua me te hiki ake i to hope kia hanga ra ano to tinana i te raina tika mai i to mahunga ki ou turi.
• Kia mau ki tenei tuunga mo etahi hēkona, me te pupuri i ou hope me o turi i te whenua.
• Whakahokia to tinana ki te tuunga tiimata ka whakahoki ano i te mahi ki tera taha.

Nga Tohu mō te Whakaputa Mahere Tukoi-Turi taha

• Whakauruhia to Core: Ko tetahi o nga hapa nui i tenei wa ko te wareware ki te whakauru i te kaupapa matua. Ka raru pea te tuara o raro. Me mohio kei te pupuri tonu koe i nga uaua o te puku i te wa e mahi ana koe.
• Kia mau tonu te Raina Tika: Me hanga e to tinana he raina tika mai i to mahunga ki ou turi. A ape i te tuku i to hope kia taka ki te papa, na te mea ka pehia to pakihiwi me to kaki.
• Kaua e Rere: He mea nui kia ata mahia tenei mahi me te mana whakahaere. Ko te tere i roto i tenei ka arahi ki te ahua kino me te whara pea.
• Manawa: Ko tetahi atu he ko te pupuri i to manawa i te wa e mahi ana koe. Kia mohio kei a koe

Mahere Tukoi-Turi taha He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Mahere Tukoi-Turi taha?

Ae, ka taea e te hunga timata te mahi i nga mahi a Bent-Knee Side Plank. Inaa, he timatanga pai tenei mo te hunga hou ki te whakapakari tinana, e mahi ana ranei i o raatau kaha matua. Ko te rereketanga o nga turi piko ka nui ake te pumau atu i te papa taha katoa, he maamaa ake. Pērā ki ngā mahi katoa, he mea nui kia puhoi te tiimata, te pupuri i te ahua tika, me te whakanui haere i te kaha ka pai ake te kaha me te manawanui.

He aha ngā rerekētanga māori o te Mahere Tukoi-Turi taha?

• Mahere Taha Tuhi-Turi me te Reach Arm: I tenei rereketanga, ka eke koe ki to ringa o runga ki runga, ka hangaia he raina mai i ou maihao ki to turi o raro kia kaha ake ai te whakauru i o obliques.
• Mahere Taha Tuhi-Turi me te Hip Dip: Ko tenei rereketanga ko te toua o to hope ki te papa katahi ka hikina ki runga, ka taapiri atu he wero ki to matua.
• Mahere Taha Tuhi-Turi me te Hurihuri: Mo tenei rereketanga, ka huri koe i to ringa o runga i raro i to tinana ka hoki whakamuri ki runga ki te tuanui, ka mahi i o obliques me te whakapai ake i to ngawari.
• Te Mahere Taha Tuhi-Turi me te Tuki Turi: Ko tenei ko te tuku i to turi o runga ki to uma, ka toro atu ki waho, ka uru ki to puku o raro me to hiku hope.

He aha ngā mahi whakapaipai mō te Mahere Tukoi-Turi taha?

• Ko te Hurihuri Ruhia: Ko tenei mahi e aro ana ki nga uaua o te puku me nga uaua puku, he rite ki te Mahere Taha Bent-Knee, engari ka taapirihia he nekehanga hurihuri ka taea te whakanui i te kaha me te ngawari o to matua.
• Te Kuri Manu: Ko tenei mahi e whakakii ana i te Mahere Taha Bent-Knee ma te aro ki te tuara o raro me nga glutes, e whakarato ana i te whakangungu pai mo nga uaua matua katoa me te whakapai ake i te toenga me te pumau.