Pana-Up ki te Mahere Taha

• Kōaro Tinana: Kiritane
• Taputapu: Ura tinana
• Kōaro Mīhini: Obliques, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head
• Kōaro Tuarua: Deltoid Anterior, Gluteus Maximus, Gluteus Medius, Iliopsoas, Pectineous, Rectus Abdominis, Tensor Fasciae Latae

Whakataki ki te Pana-Up ki te Mahere Taha

Ko te Push-Up to Side Plank he mahi hihiri e whakapakari ana i te tinana o runga, te matua, me te whakanui i te toenga me te pumau. He pai mo nga tangata takitahi kei te taumata takawaenga ki te taumata whakapakari tinana e whai ana ki te whakapiki ake i o raatau kaha mahi me te manawanui o te uaua. Ko te whakauru i tenei mahi ki roto i to mahinga ka taea te whakapai ake i te tuunga, te whakapai ake i nga mahi hakinakina, me te ahua o te tinana.

Whakarite i te: He Whakateretere-Whakamārama Pana-Up ki te Mahere Taha

• Whakahekea to tinana ki raro ma te piko o ou tuke, me te pupuri i to tinana kia tika.
• Panahia to tinana ki runga ki te turanga taketake.
• Ka eke koe ki te tihi o to pana-ake, nukuhia to taumaha ki to ringa maui, huri i to tinana ki te taha matau, ka hikina to ringa matau ki te tuanui, ka uru mai ki te tuunga mahere taha.
• Hoki ki te turanga pana-ake ka timata ano te mahi, i tenei wa ka huri ki te taha maui mo te papa taha. Haere tonu ki te huri i nga taha me ia pana-ake.

Nga Tohu mō te Whakaputa Pana-Up ki te Mahere Taha

• Nga Nekehanga Mana: Ko nga nekehanga puhoi me te whakahaere he mea matua mo tenei mahi. A ape i te tere i roto i te pana-ake, te whakawhiti ranei ki te papa taha. Ma tenei ka whakarite koe kei te whakamahi koe i ou uaua, ehara i te torohaki, ki te mahi i te mahi me te awhina i te aukati i te whara.
• Te Whakauru Matua: Kia kaha ki te whakauru i to kaupapa puta noa i te mahi katoa. Ehara tenei i te awhina anake ki te pupuri i te taurite i te wa o te mahere taha, engari ka whakarite hoki kei te mahi koe i o uaua puku. Ko te hapa noa ko te tuku i nga hope kia totohu i te taha o te papa o te taha, ka raru te tuara o raro. Puritia

Pana-Up ki te Mahere Taha He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Pana-Up ki te Mahere Taha?

Ae, ka taea e te hunga timata te mahi Push-Up to Side Plank, engari me whakarereke i te tuatahi kia pakari ra ano to ratou kaha. Engari ki te timata i te turanga pana-ake paerewa, ka taea e ratou te timata ki runga i o ratou turi. Ka taea hoki e ratou te mahi i te papa taha me te turi o raro i runga i te whenua hei tautoko ake. He mea nui kia mau tonu te ahua kia kore ai e whara me te whai hua nui mai i te mahi. I te kaha ake o te kaha, ka taea e ratou te ahu whakamua ki nga putanga tino matatau o te mahi.

He aha ngā rerekētanga māori o te Pana-Up ki te Mahere Taha?

• Spiderman Push-Up ki te Mahere Taha: I tenei putanga, ka heke koe ki roto i te pana-ake, ka mau koe i tetahi turi ki te tuke i te taha kotahi. I a koe e pana ana ki runga, ka huri koe ki te papa taha.
• Pana-Whakarunga ki te Mahere Taha me te Hiki Waewae: He rite tenei ki te paerewa pana-ake ki te papa o te taha, engari me te taapiri waewae ki te tuunga o te mahere taha ki te whakauru i te tinana o raro me te matua.
• Poi Rongoa Push-Up ki te Mahere Taha: Kei roto i tenei rereketanga he poi rongoa. Ka tuu koe i tetahi ringa ki runga i te poi rongoa i te wa e tu ana koe ki te pana-ake, mahia te pana-ake, katahi ka huri ki te papa taha me te ringa kei runga tonu i te poi rongoa.
• Pana-Runga ki te taha

He aha ngā mahi whakapaipai mō te Pana-Up ki te Mahere Taha?

• Tricep Dips: Ma te aro ki nga triceps, nga pakihiwi, me te tinana o runga, ka whakareihia e nga tricep dips te kaha e hiahiatia ana hei mahi i te wahanga pana-ake o te Push-Up to Side Plank me te whai hua me te whai hua.
• Ko nga Huringa Ruhia: Ko tenei mahi e whakakii ana i te waahanga mahere taha o te Push-Up ki te Mahere Taha ma te aro ki nga uaua kikorangi, he mea tino nui mo te pupuri i te taurite me te pumau i te wa o te nekehanga o te mahere taha.