Papa whakamuri

• Kōaro Tinana: Hoki
• Taputapu: Ura tinana

Whakataki ki te Papa whakamuri

Ko te Mahere Whakamuri he mahi whakawero i te tinana katoa e kaha ana ki te whakapakari i te uho, glutes, hamstrings, me te tuara o raro, me te whakapai ake i te tuunga me te ngawari. He pai mo nga tangata takitahi i nga taumata whakapakari tinana katoa e whai ana ki te whakanui i o raatau kaha me te pumau. Ko te whakauru i tenei mahi ki roto i to mahinga ka taea te whakanui i te kaha o te tinana, te whakapai ake i te pauna, me te awhina i te aukati i nga whara.

Whakarite i te: He Whakateretere-Whakamārama Papa whakamuri

• Patohia o ringaringa me o rekereke ki te whenua ka hikina o hope ki runga ki te tuanui, me te ngana ki te hanga raina tika mai i to mahunga ki o rekereke.
• Kia noho kore to mahunga, titiro tika ki mua, me te whakarite kia heke o pakihiwi, matara atu i o taringa.
• Kia mau ki tenei tuunga mo te 15 ki te 30 hēkona iti rawa, kia mau tonu to kaupapa me to tinana ki te raina tika.
• Whakahokia koe ki te tuunga tiimata me te mana whakahaere ki te whakaoti kotahi te tukurua.

Nga Tohu mō te Whakaputa Papa whakamuri

• **Whakamahia To Core**: I a koe e hikina ana to tinana mai i te papa ki te papa whakamuri, he mea nui ki te whakauru i ou uaua matua. Ko te pohehe noa ko te tuku i to kopu kia paheke, ki te kopikopiko rawa ranei i to tuara, ka puta te mamae o muri. Kia mau to tinana ki te raina tika mai i to mahunga ki o rekereke.
• **Kaua e Rere**: Whakanuia to wa ki te hiki ki roto me te heke mai i te papa whakamuri. Ko te pohehe noa ko te tere i te nekehanga, ka puta he ahua kino me te whara kino. Arotahi ki nga nekehanga puhoi me te whakahaere.
• **Kia Pumau To Neck Neutral**: A ape i te wero i to kaki ma te noho koretake

Papa whakamuri He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Papa whakamuri?

Ae, ka taea e te hunga timata te mahi i te Mahere Whakamuri, engari he wero na te mea e tika ana te kaha matua, te pumau o te pokohiwi, me te ngawari o te ringaringa. He mea nui kia puhoi te tiimata me te aro ki te pupuri i te ahua tika. Mena he uaua rawa, ka taea e te hunga timata te whakarereke i te mahi ma te piko o ratou turi, ma te mahi ranei me o ratou ringa ki runga i te mata teitei ano he tauera. Pērā ki ngā mahi hou, e tūtohu ana ki te kōrero ki te tohunga ngaio tinana kia tika te ahua me te aukati i te whara.

He aha ngā rerekētanga māori o te Papa whakamuri?

• Mahere Whakamuri me te Tuki Turi: I tenei rereketanga, ka kuhu koe i to turi ki to uma i te wa e mau tonu ana te tuunga o te mahere whakamuri, e whakanui ana i te maamaa me te hiu.
• Mahere Whakamuri me Tricep Dip: Ko tenei rereketanga ka whakakotahi i te papa whakamuri me te ricep tricep, e whakarato ana i te whakangungu tinana o runga.
• Mahere Whakamuri i runga i nga ringaringa: Engari i te tuu tika i ou ringa ki raro i ou pakihiwi, ko tenei rereketanga ka tau koe ki runga i ou ringa, he maamaa ake ki nga ringaringa me te kaha ake.
• Mahere Whakamuri me te Hiki Waewae Kotahi: I tenei rereketanga, ka hikina e koe tetahi waewae i te wa ka mau tonu koe ki te tuunga o te mahere whakamuri, e wero ana i to pauna me te whakapakari i to matua me to papa.

He aha ngā mahi whakapaipai mō te Papa whakamuri?

• Ko te Pose Poti tetahi atu mahi taapiri na te mea e aro ana ki te whakanui i te taurite me te pumau, he mea matua ki te pupuri i te tuunga o te papa whakamuri.
• He painga ano te Bridge Pose na te mea e aro ana ki nga glutes, hamstrings, me te tuara o raro, e whakarato ana i te mahi tino whanui ka honoa ki te tinana o runga me te arotahi matua o te Mahere Whakamuri.