Pike Pana-ake

• Kōaro Tinana: Kiritane
• Taputapu: Ura tinana

Whakataki ki te Pike Pana-ake

Ko te Pike Push-up he mahi whakawero i te tinana o runga e aro nui ana ki nga pakihiwi, ringa, me te matua, e whakakaha ake ana i te kaha me te pumau. He mahi tino pai mo te hunga kaingākau ki te whakapakari tinana i te taumata takawaenga, taumata teitei ranei e whai ana ki te whakakaha ake i a raatau mahi pana-ake. Ma te whakauru i nga Pike Push-ups ki roto i a raatau mahi whakangungu, ka taea e nga tangata takitahi te whakapai ake i te kaha o te tinana o runga, te whakarei ake i te toenga o te tinana, me te mahi ki te ahua o te tinana.

Whakarite i te: He Whakateretere-Whakamārama Pike Pana-ake

• Whakapikohia o tuke ka whakahekehia to tinana o runga ki te whenua, kia teitei to hope me to mahunga ki te papa.
• Haere tonu ki raro kia eke ra ano to mahunga ki runga ake i te whenua, kia noho tata o tuke ki to tinana kia kaua e mura.
• Panahia to tinana ki runga ki te tuunga kuriki tuatahi ki raro ma te whakamahi i ou ringa me ou pakihiwi, kia noho tika to tinana.
• Whakahokia tenei nekehanga mo te maha o nga tukurua e hiahiatia ana, me te whakarite kia mau tonu te ahua puta noa.

Nga Tohu mō te Whakaputa Pike Pana-ake

• Whakawhanaunga Matua: Whakauruhia to matua puta noa i te mahi. Ka awhina tenei ki te pupuri i te ahua tika me te whakarite kia tika nga uaua. Ki te kore he mahi matua, ka raru koe i to tuara o raro, kaore ranei e whiwhi i nga painga katoa o te mahi.
• Tika te Nekehanga Tuke: I te wa e whakahekehia ana to tinana, me whakapiko o tuke kia noho tata ki to tinana, kaua e toro atu ki nga taha. Ma tenei ka awhina koe ki te aro ki nga uaua tika me te aukati i nga whara o nga pokohiwi.
• Whakaarohia to Upoko: Ko te he noa ko te ngana ki te pa ki te rae ki te papa. Engari, ko te whai ki te pa ki te tihi o to mahunga ki te papa. Ka awhina tenei ki te pupuri i te ahua tika me te whakaiti

Pike Pana-ake He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Pike Pana-ake?

Ae, ka taea e te hunga timata te mahi Pike Push-up, engari he uaua pea na te mea me nui te kaha o te tinana o runga me te toenga. He mea nui kia ata timata, kia mau tonu te ahua kia kore ai e whara. Mena he uaua rawa, ka taea e te hunga timata te whakarereke i te mahi, te whakapakari ranei i to raatau kaha ki te maha atu o nga mahi whakangungu penei i te pana-ake paerewa, pana-ake ranei. He rite tonu ki nga wa katoa, he pai ki te korero ki tetahi tohunga mo te whakapakari tinana, kaiwhakangungu ranei mena he tauhou koe ki te korikori tinana, he raruraru hauora ranei koe.

He aha ngā rerekētanga māori o te Pike Pana-ake?

• Kotahi-Waewae Pike Push-Up: I tenei rereketanga, ka mahi koe i te mahi me te pupuri i tetahi waewae i runga i te rangi, e wero ana i to pauna me to pumau.
• Pike Push-Up me nga Kiriata: Ko tenei rereketanga ko te whakamahi i nga riipene i raro i ou waewae ki te taapiri i tetahi waahanga o te koretake, kia uaua ake te mahi.
• Push-Up Wide Hand Pike: Ko tenei rereketanga ko te whakatakoto i o ringaringa kia whanui ake i te whanui o te pokohiwi kia nui ake te aro ki nga uaua pakihiwi.
• Pike Push-Up with Resistance Band: Ko tenei rereketanga ko te whakamahi i te roopu whakaahuru huri noa i to hope hei taapiri atu i te aukati me te whakawero i te mahi.

He aha ngā mahi whakapaipai mō te Pike Pana-ake?

• Mahere ki te Pike: Ko tenei mahi he tino pai ki te Pike Push-ups na te mea ka whakamahia e ia te tinana me te kaha o runga o te tinana, engari ka taapirihia he waahanga o te whakangungu ngawari me te manawanui, me te whakapai ake i te mana tinana me te kaha.
• Dips: Ka whakakiia e nga Dips te Pike Push-ups ma te aro ki nga roopu uaua penei i te triceps me nga pakihiwi, engari mai i tetahi koki rereke, he whakangungu matawhānui ki enei waahanga me te whakapai ake i te kaha o te tinana o runga.