Pana-Runga Kati-pupuri atu i te Dumbbell

• Kōaro Tinana: Ngā ūpoko.
• Taputapu: Tatasi huri
• Kōaro Mīhini: Triceps Brachii
• Kōaro Tuarua: Deltoid Anterior, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head

Whakataki ki te Pana-Runga Kati-pupuri atu i te Dumbbell

Ko te Push-Up Close-grip off Dumbbell he mahi whakawero e aro ana ki te uma, triceps, me nga uaua matua, e whakanui ana i te kaha o te tinana o runga me te pumau. He pai mo te hunga takawaenga ki te hunga hikaka ki te whakapakari tinana e whai ana ki te whakakaha i a raatau mahi whakangungu me te whakapai ake i te whakamaramatanga uaua. Ko te whakauru i tenei mahi ki roto i to tikanga ka taea te whakanui i to kaha pana, te whakatairanga i te pai ake o te whakahaere tinana, me te whakapai ake i nga mahi i roto i nga taakaro me nga mahi o ia ra.

Whakarite i te: He Whakateretere-Whakamārama Pana-Runga Kati-pupuri atu i te Dumbbell

• Whakanohoia koe ki runga i te turanga mahere teitei, ka mau i nga ringaringa o nga dumbbells me o ringaringa e anga ana ki roto, me o ringaringa kia tata atu i te whanui o te pokohiwi.
• Whakaitihia to tinana ma te piko o ou tuke, kia piri tonu ki to tinana, kia eke noa to uma ki runga ake i te papa, kia noho tika to tinana me to mahunga ki te tuunga koretake.
• Panahia to tinana ki runga ki te tuunga tiimata ma te whakatika i o ringaringa, me te pupuri i te ahua o te tinana.
• Whakahokia te mahi mo te maha o nga tukurua e hiahiatia ana, me te whakarite kia tika to puka puta noa.

Nga Tohu mō te Whakaputa Pana-Runga Kati-pupuri atu i te Dumbbell

• Te Whakaritenga o te Tinana: Kia mau to tinana ki te raina tika mai i to mahunga ki o rekereke. Koinei te turanga o to tinana puta noa i te mahi. A ape i te piko o to tuara, te hiki ake ranei i to reke, i te mea he he noa enei ka pa ki te mamae o muri, ka heke ranei te whai huatanga o te mahi.
• Te Nekehanga Whakahaere: Whakahekea to tinana kia eke ra ano to uma ki runga ake i te whenua, katahi ka peia to tinana ki runga, ka toro atu o ringaringa. Kia kaha te whakahaere i enei nekehanga kia kore ai e whara me te whakanui ake i te whaihua o te mahi. A ape i te whakakorikori i nga nekehanga me te whakamahi i te torohaki hei hiki ake i a koe.
• Tikanga Manawa: Manawa i a koe e whakaheke ana i to tinana me te manawa ki waho i a koe e pana ana i to tinana

Pana-Runga Kati-pupuri atu i te Dumbbell He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Pana-Runga Kati-pupuri atu i te Dumbbell?

Ae, ka taea e te hunga timata te mahi Push-Up Close-grip off Dumbbell exercise, engari me whakarerekē e ratou kia pai ai to ratou kaha me te taumata whakapakari tinana. Mēnā he uaua rawa te mahi a te tangata tīmata, ka taea e ia te whakarerekē ma te pana mai i o ratou turi, kaua ki o ratou matimati, ma te whakamahi ranei i nga dumbbells mama. Pērā ki ngā mahi hou, he mea nui kia puhoi te tiimata me te aro ki te pupuri i te ahua tika kia kore ai e whara. Ano hoki, he pai tonu te korero ki tetahi tohunga mo te whakapakari tinana, kaiwhakangungu ranei i te wa e timata ana i tetahi mahi whakangungu hou.

He aha ngā rerekētanga māori o te Pana-Runga Kati-pupuri atu i te Dumbbell?

• "Waewae Whakanuia Kati-Kuri Push-Up atu i te Dumbbell": I tenei putanga, ka tuuhia o waewae ki runga i te papa teitei penei i te taupae, i te hikoi ranei, ka neke ake te taumaha ki to tinana o runga me te whakakaha ake i te mahi.
• "Single Arm Close-Grip Push-Up off Dumbbell": Ko tenei rereketanga wero ko te mahi korikori me tetahi ringa ki runga i te dumbbell me tetahi ki runga i te papa, e pai ake ai te toenga me te whakapakari i te matua.
• "Kati-Grip Push-Up off Dumbbell with Resistance Band": Ko te taapiri i te roopu aukati i to tuara i a koe e mahi ana i te korikori ka piki ake te uaua me te awhina ki te hanga tere me te papatipu uaua.
• "Kati-Krip Push-Up atu i te Dumbbell me te Turi Tuck": Ko tenei momo rerekee ko te tuku i ou turi ki to uma i muri mai.

He aha ngā mahi whakapaipai mō te Pana-Runga Kati-pupuri atu i te Dumbbell?

• Taimana Push-Ups: Ma te whakawhanaunga o o ringaringa i roto i tenei mahi, ka uru koe ehara i te mea ko te uma anake, penei i te pana-ake tuku iho, engari ko nga triceps me nga pakihiwi, he rite ki nga pana-piri tata, na reira ka whakanui ake i te kaha me te kaha. te manawanui o enei roopu uaua.
• Ko te toronga o te Tricep i runga ake me te Dumbbell: Ko tenei mahi e aro ana ki nga triceps, he rite ki te pana-piki-tata, me te whakamahi i te dumbbell ka awhina ki te whakanui ake i te parenga me te tipu o te uaua, me te whakapai ake i to pauna me te ruruku.