Pike iri

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

Whakataki ki te Pike iri

Ko te Hanging Pike he mahi tino whakawero e aro nui ana ki nga uaua puku, ki te whakapakari ake i te kaha, te pumau, me te ngawari. He pai mo te hunga takawaenga ki te hunga kaingākau ki te whakapakari tinana e whai ana ki te whakapakari i o raatau whakangungu matua. Ka taea e te tangata te whiriwhiri ki te whakauru i tenei mahi ki roto i a raatau mahi ki te whakapai ake i o raatau mahi hakinakina, te whakatairanga i te pai ake o te tuunga, me te whakatutuki i te waahanga o te puku.

Whakarite i te: He Whakateretere-Whakamārama Pike iri

• I a koe e pupuri ana i ou waewae kia tika, me ata whakaara ake ki mua i a koe kia noho whakarara ki te whenua.
• Me hiki tonu o waewae ki te pae tae noa ki te hanga o to tinana i te ahua 'V'.
• Kia mau ki tenei tuunga mo te wa poto, katahi ka whakahekehia o waewae ki raro ki te turanga timatanga.
• Whakahokia tenei nekehanga mo te maha o nga tukurua e hiahiatia ana, me te whakarite kia mau tonu to kaupapa me te whakahaere i o nekehanga puta noa i te mahi.

Nga Tohu mō te Whakaputa Pike iri

• **Kia Puka Tika**: I te wa e mahi ana i te Hanging Pike, he mea nui kia mau tonu te ahua tika. Me torotika o waewae, ka hikina ki te koki 90-tohu, me hanga he ahua 'V' to tinana ki runga ake o te nekehanga. A ape i te piu, te whakamahi kaha ranei ki te hiki i o waewae na te mea ka whara, ka heke te whaihua o te mahi.
• **Arotahi ki to Koromatua**: Ko te Hanging Pike he mahi matua, no reira kia mohio kei te uru koe ki to puku puta noa i te nekehanga. Me karo i te pohehe noa o te whakamahi i to hiku hope, i to pakihiwi hei hiki ake i ou waewae. Engari, whakaarohia to puku e toia ana o waewae ki runga.
• **Te Nekehanga Whakahaere

Pike iri He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Pike iri?

Ko te mahi Hanging Pike he tino matatau me te hiahia kia nui te kaha o te tinana o runga, te kaha matua, me te ngawari. He uaua pea mo te hunga timata ki te mahi i tenei mahi. Heoi ano, ka taea e te hunga timata ki te eke ki runga ma te timata ki nga mahi ngawari penei i te hiki o te turi iri, te hiki waewae, me te piki haere o te uaua i te mea ka pai ake to ratou kaha me te tinana. I nga wa katoa ka tohutohuhia kia whai ahua me nga tikanga tika kia kore ai e whara, no reira ka whai hua pea mo te hunga timata ki te tiki tohutohu mai i tetahi tohunga ngaio.

He aha ngā rerekētanga māori o te Pike iri?

• Ko te Hanging Knee Raise he rereketanga ngawari ake ka hiki noa i ou turi ki te taumata hope.
• Ko te Wiper Matapihi he rerekee ake ake ka hiki ake o waewae penei i te Hanging Pike ka huri mai i tetahi taha ki tetahi taha.
• Ko te Hanging Leg Raise tetahi atu momo rerekee ka pupuri tonu koe i ou waewae ka hiki ake ki te taumata hope.
• Ko te Whana Kutikuti Iri he rerekee hihiko ake ka huri koe ki te hiki i ia waewae ki runga i te nekehanga penei i te kutikuti.

He aha ngā mahi whakapaipai mō te Pike iri?

• Ko te whakakorikori Waewae e whakakii ana hoki i te Hanging Pike i te mea e mahi ana i runga i nga hiku hope me nga uaua puku, e whakanui ana i te kaha me te manawanui, he mea matua mo te nekehanga whakarunga o te Hanging Pike.
• Ko te korikori Mahere tetahi atu mahi taapiri, na te mea ka awhina i te hanga i te kaha me te pumau, te whakapai ake i te mana me te manawanui o te tinana i te wa o te Hanging Pike.