Noho-Runga

• Kōaro Tinana: Ihiwe
• Taputapu: Ura tinana
• Kōaro Mīhini: Iliopsoas, Rectus Abdominis
• Kōaro Tuarua: Obliques, Pectineous, Quadriceps, Sartorius, Tensor Fasciae Latae

Whakataki ki te Noho-Runga

Ko te Sit-Up he mahi whakapakari matua e aro nui ana ki nga uaua o te puku, ki te whakapakari i te pumau me te whakapai ake i te tu. He pai mo nga tangata takitahi i nga taumata whakapakari tinana katoa, mai i te hunga kaitoi ki nga kaitakaro matatau, na te mea ka taea te whakarereke kia rite ki o raatau kaha. Ka pirangi te tangata ki te mahi noho-up hei hanga i te uho kaha ake, te whakanui ake i o raatau mahi hakinakina, me te tautoko i a raatau mahi kori tinana o ia ra.

Whakarite i te: He Whakateretere-Whakamārama Noho-Runga

• Tuhia o ringaringa ki muri i to mahunga, whiti ranei ki runga i to uma, kia kaua e toia to kaki i a koe e mahi ana.
• Whakauruhia o uaua puku ka hikina to tinana ki runga ki o turi, kia piri tonu to tuara o raro ki te whariki.
• Kia mau ki tenei tuunga mo te tuarua, katahi ka whakahekea to tinana o runga ki raro ki te whariki.
• Whakahokia tenei nekehanga mo te maha o nga tukurua e hiahia ana koe, kia mau tonu te whakahaere i o nekehanga me to puku puta noa.

Nga Tohu mō te Whakaputa Noho-Runga

• **Te Turanga Tika**: Takoto to tuara me te piko o ou turi me o waewae ki runga ki te papa. Me karo i te pohehe noa o te tuu i o waewae ki raro i tetahi mea taumaha hei pupuri i raro, na te mea ka raru to tuara me to kaki.
• **Whakamahia Ō Kohungahunga**: I a koe e mahi ana i te noho ki runga, kia mohio kei te mahi koe i ou uaua puku me te kore e whakawhirinaki ki to kaki, ki nga uaua tuara ranei hei toia koe ki runga. Ko te pohehe noa ko te tukituki i te mahunga me te kaki ki mua, tera pea ka raru, ka whara ranei. Engari, kia noho humarie to kaki, kia rite ki to tuara.
• **Te Nekehanga Whakahaere**: Ehara i te mea mo te tere, engari ko te kounga o te nekehanga. Me mohio kei te mahi koe i te noho-ake i runga i te puhoi me te whakahaere. Whakahekea to tuara ki raro ki te

Noho-Runga He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Noho-Runga?

Ae, ka taea e te hunga timata te mahi noho-ake. He huarahi pai ki te timata ki te whakapakari i te kaha o te puku. Heoi, he mea nui kia puhoi te tiimata me te whakarite kia tika te ahua kia kore ai e whara. He pai pea mo te hunga timata ki te timata ki te iti ake o nga nekehanga, ki te whakarereketanga ranei o te mahi, me te piki haere i te wa e pai ake ai to raatau kaha.

He aha ngā rerekētanga māori o te Noho-Runga?

• Ruhia Ruhia Noho-Runga: I tenei putanga, ka mahia e koe he noho-ake, kei runga, whiria to rama mai i tetahi taha ki tetahi taha.
• Te Noho Rerehua: I konei, ka noho tahi koe me nga kapu o ou waewae me nga turi ki waho ki te taha, katahi ka mahia he sit-up.
• Poi Rongoa Noho-Runga: Kei roto i tenei rereketanga he poi rongoa, ka mau ki to uma i a koe e mahi ana i te noho.
• Noho Taumaha: I roto i tenei putanga, ka mau koe i te pereti taumaha, te dumbbell ranei i runga i to uma hei taapiri i te aukati i a koe e mahi ana i te noho.

He aha ngā mahi whakapaipai mō te Noho-Runga?

• Ko te hiki o te waewae ki te mahi tahi me te noho-ake ma te aro nui atu ki nga uaua o raro o te puku, me te whakarite kia pai te whakakorikori matua.
• Ko nga kowiri a Ruhia e taapiri ana i nga noho-up ma te aro ki nga uaua tapapa, kaore e aro nui ki te noho, na reira ka whakarato i te whakangungu whanui mo te rohe katoa o te puku.