Pike Pana ake

• Kōaro Tinana: Kiritane
• Taputapu: Ura tinana
• Kōaro Mīhini: Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head
• Kōaro Tuarua: Deltoid Anterior, Deltoid Lateral, Serratus Anterior, Triceps Brachii

Whakataki ki te Pike Pana ake

Ko te Pike Push Up he korikori tinana o runga e aro nui ana ki nga pakihiwi, pouaka, me te tuara o runga, e tuku ana i te korikori kaha ake i te pana i nga wa katoa. He pai mo nga tangata takitahi kei te taumata whakapakari tinana e whai ana ki te whakakaha ake i o raatau kaha, ngawari, me te whakamaramatanga uaua. Ka hiahia tetahi ki te mahi na te mea ehara i te mea ka whakapai ake i te kaha o te tinana engari ka whakanui ano i te pumau me te taurite, me te kore e tono taputapu whare takaro.

Whakarite i te: He Whakateretere-Whakamārama Pike Pana ake

• Hikitia o hope ka panaia to tinana ki roto i te tuunga yoga kuri whakararo, kei reira to tinana ka hanga he ahua "V", ko to mahunga kei waenganui i ou pakihiwi.
• Whakahekea to tinana ki runga ki te whenua ma te piko o ou tuke, kia mau to mahunga ki raro me to hope kia teitei, kia tata ra ano to mahunga ki te papa.
• Panahia to tinana ki runga ki te tuunga timatanga, whakaroahia o tuke me te whakamahi i o pakihiwi me te kaha o te tinana o runga.
• Whakahokia te mahi mo te maha o nga tukurua e hiahia ana koe, me te whakarite kia mau tonu te ahua puta noa.

Nga Tohu mō te Whakaputa Pike Pana ake

• ** A ape i te Whakanuia **: Ko te hapa noa ko te whakaroa i nga tuke ina pana whakamuri. Ka taea e tenei te arahi ki te riaka, ki te whara ranei. Kia mau ki te piko iti o ou tuke ahakoa kei te tihi o te nekehanga.
• **Turanga Mahunga**: Me mohio kei te noho kore to mahunga i te wa e mahi ana. A ape i te wero i to kaki ma te titiro whakamua, ka kuhu ranei to kauae ki roto i to uma. Engari, kia arotahi to kanohi ki mua i o ringaringa ki runga i te papa.
• **Te Nekehanga Whakahaere**: He mea nui ki te mahi ia rep me te mana whakahaere, te whakaheke

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 korikori Pike Push Up, engari he uaua pea na te mea me kaha te kaha o te tinana o runga, otira ki nga pakihiwi me nga ringaringa. E taunaki ana kia timata me nga pana-ake taketake me te ahu whakamua ki nga putanga matatau penei i te Pike Push Up. He mea nui ano te whakarite i te ahua tika kia kore ai e whara. Mena he tauhou koe, me whakaaro koe ki te mahi i tenei mahi i raro i te tirotiro a te kaiwhakangungu.

He aha ngā rerekētanga māori o te Pike Pana ake?

• Kotahi-Waewae Pike Push-Up: Ko tenei rereketanga ka hiahia koe ki te hiki i tetahi waewae mai i te whenua i a koe e mahi ana i te pana-ake, ka wero i to pauna me to kaha matua.
• Push-Up Wide-Hand Pike: I roto i tenei rereketanga, he whanui ake o ringaringa i te whanui o te pokohiwi, e aro nui ana ki to uma me to pakihiwi.
• Kati-Rima Pike Push-Up: Ko tenei rereketanga ko te whakanoho i o ringaringa kia tata tahi, ka nui ake te aro ki o triceps me o pakihiwi.
• Pike Push-Up with Sliders: Mo tenei rereketanga, ka hiahia koe ki te rua o nga reeti me nga tauera. Tuhia o waewae ki runga i nga riipene ka paheke whakamuri, whakamuri i a koe e mahi ana i te pana-ake, me te whakanui ake i te wero ki to matua me to tinana o runga.

He aha ngā mahi whakapaipai mō te Pike Pana ake?

• Whakahekea Nga Push-ups: Whakahekea Nga Push-ups e arotahi ana ki nga roopu uaua rite Pike Push-ups (nga pakihiwi, pouaka, me nga triceps), engari he rereke te koki o te pehanga, e whakarato ana i te raupapa whakangungu kaha mo enei uaua.
• Dumbbell Shoulder Press: Ko tenei mahi e arotahi ana ki te roopu uaua tuatahi ano ko te Pike Push-ups, nga pakihiwi, engari ka uru ano ki nga triceps me te tuara o runga, na reira ka whakakiia te Pike Push-up ma te whakapakari i te kaha me te pumau ki enei waahanga.