Miri-a-tinana

• Kōaro Tinana: Ihiwe
• Taputapu: Ura tinana

Whakataki ki te Miri-a-tinana

He mahi matawhānui te Bodyweight Windmill e whakanui ana i te ngawari, te kaha, me te ruruku, me te aro nui ki te matua, nga pakihiwi, me nga hamstrings. He pai mo nga tangata takitahi i nga taumata whakapakari tinana katoa, mai i te hunga timatanga ki te hunga matatau, i te mea ka taea te whakarereke kia rite ki o raatau kaha. Ko tenei mahi e paingia ana e te tini na te kaha ki te whakapai ake i te mana whakahaere me te pumau o te tinana, te whakatairanga i te pai ake o te tuunga, me te awhina i te aukati whara ma te whakapakari i nga roopu uaua matua.

Whakarite i te: He Whakateretere-Whakamārama Miri-a-tinana

• Totoro o ringa ki nga taha ki te teitei o te pokohiwi, ka huri i to rama ki te taha matau, ka toro atu to ringa maui ki to waewae matau me to ringa matau ki runga ki te tuanui.
• Kia mau tonu o kanohi ki to ringa kua ara ake i a koe e pupuri ana i tenei tuunga mo tetahi wa poto, ka rongo i te toronga o to taha me to tuara.
• Whakahokihia te nekehanga, huri i to rama ki te pokapū me te whakaheke i o ringaringa ki te teitei o te pokohiwi.
• Whakahokia ano te mahi i tera taha ma te huri i to waewae maui ki waho ka toro atu to ringa matau ki raro ki to waewae maui, me te pupuri i to ringa maui ki runga.

Nga Tohu mō te Whakaputa Miri-a-tinana

• Kia mau o kanohi ki runga i te ringa toroa: Ko tetahi hapa noa ko te kore e titiro ki to ringa totoro. He mea nui tenei na te mea ka awhina i te pupuri i te taurite me te whakakaha i te wa e mahi ana. Mena ka titiro tika koe ki mua, ki raro ranei, ka ngaro pea koe i te pauna me te whakararu i te whai huatanga o te mahi.
• Kaua e Rere: Ko te Miko Matai tinana ehara i te mahi kia tere te mahi. Ko te katoa mo te mana whakahaere me te tika. Ko te tere haere i roto i nga nekehanga ka arahi ki te ahua kino me te whara pea.
• Whakauruhia to matua:

Miri-a-tinana He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Miri-a-tinana?

Ae, ka taea e te hunga timata ki te mahi i te whakakorikori tinana mo te Miihini. Heoi, he mea nui kia timata ma te ahua mama ake o te mahi kia kore ai e whara. Me whakarite i nga wa katoa ki te pupuri i te ahua tika me te whakanui ake i te kaha ka pai ake te kaha me te ngawari. He pai pea ki te whai i tetahi kaiwhakangungu, i te kaiarataki toi tinana ranei i roto i te tukanga hei whakarite kia tika te mahi.

He aha ngā rerekētanga māori o te Miri-a-tinana?

• Miri-a-Taimaha me te Reach Arm: I tenei rereketanga, ka eke koe ki to ringa o runga ki te tuanui i a koe e piko ana ki te taha, me te taapiri i te totoro me te wero ki to tinana o runga.
• Te Miihini Matai Taamaha: Engari ka toro atu to ringa ki te tuanui, ka mau tonu koe ki to taha, ka aro nui ki te tinana o raro me te matua.
• Ko te Miihini Tiimaha me te Squat: Ko tenei rereketanga ka whakauru i te squat i mua i te mahi i te mira hau, me te taapiri i tetahi waahanga whakapakari waewae ki te mahi.
• Miri-a-tinana me te Pa-a-Toi: I tenei rereketanga, ka toro atu koe ki raro ki te pa atu ki to matimati me to ringaringa i te waa o te mira hau, ka piki ake te toronga me te ruruku e hiahiatia ana.

He aha ngā mahi whakapaipai mō te Miri-a-tinana?

• Ko te "Kettlebell Swing" tetahi atu mahi taapiri na te mea ka awhina i te whakapai ake i nga nekehanga hinge hip, he waahanga nui o te mira hau, me te whakanui ake i te kaha me te kaha o te tinana.
• Ka taea e te "Mahere Taha" te whakarei ake i nga painga o te Miihini Matai Tiiiti ma te whakapakari i nga obliques me te whakapai ake i te toenga, he mea nui enei e rua mo te pupuri i te ahua tika me te whakahaere i te waa o te nekehanga o te hau.