Pike Pana-ake

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

Whakataki ki te Pike Pana-ake

Ko te Pike Push-up he whakangungu tinana whakawero e aro nui ana ki nga pakihiwi, o runga tuara, me te matua, e tuku ana i nga mahi whakangungu tinana o runga. He whiringa pai mo te hunga kaingākau ki te whakapakari tinana i te taumata takawaenga, taumata teitei ranei, e whai ana ki te whakanui ake i te kaha o te tinana o runga me te pumau. Ka hiahia pea nga tangata ki te whakauru i nga Pike Push-ups ki roto i a raatau mahi ehara i te mea mo ana painga hanga uaua engari mo tona whai hua ki te whakarei ake i te toenga, te tuunga, me te oranga mahi.

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

• Hikitia o hope ki runga ki te rangi kia hanga ai to tinana i te ahua V kua huripokitia, e mohiotia ana ko te tuunga pike. Me noho tonu o ringa me o waewae ki te waahi kei reira, me to mahunga ki raro i waenganui i o pakihiwi.
• Whakahekea to tinana ki runga ki te papa ma te piko o ou tuke, me te pupuri tonu i o waewae me o hope. Me neke whakamua to mahunga, ka tae ki te waahi kei mua tonu i ou ringa.
• Panahia to tinana ki runga ki te tuunga pike timata ma te whakatika i ou ringa, ma te whakamahi i o pakihiwi me te kaha o runga o te tinana.
• Whakahokia enei mahi 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

• **Kia mau te tuara tika**: I te wa e pana ana te toki, he mea nui kia tika to tuara kia kaua e porotaka. Ko te pohehe noa ko te piko i te tuara, ka raru nga uaua ka whara.
• **Nga Nekehanga Whakahaere**: A ape i te tere i roto i te nekehanga. Whakahekea to tinana kia puhoi me te mana whakahaere, katahi ka pana whakamuri ki runga ki te tuunga timatanga. Ma tenei ka uru pai nga uaua me te whakaiti i te tupono o te whara.
• **Kia Pumau te Mahunga ki te Turanga Kupapa**: Kaua e kuhua to kauae ki roto i to uma, kaua e werohia to kaki ki runga. Kia mau tonu to titiro ki nga waewae kia noho kore ai te kaki.
• **Kaua e Mua o Tueke**: Kia mau

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 e tika ana kia kaha te tinana o runga me te ngawari. E taunaki ana kia timata me nga pana-ake taketake me te ahu whakamua ki nga momo rerekee ake penei i te Pike Push-up. Me mahara tonu ki te pupuri i te ahua tika kia kore ai e whara. He pai pea ki te whai i tetahi kaiwhakangungu, i te tohunga ngaio tinana ranei hei arahi i a koe i roto i te mahi i te tuatahi.

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

• Kotahi-Waewae Pike Push-Up: Ko tenei putanga e hiahia ana koe ki te hiki i tetahi waewae mai i te whenua i te wa e mahi ana koe i te mahi, e whakanui ana i te toenga me te kaha matua.
• Push-Up Wide-Hand Pike: I tenei rereketanga, ka tuuhia e koe o ringaringa ki te whanui atu i te whanui o te pakihiwi hei aro ki nga roopu uaua rereke i roto i o pakihiwi me to uma.
• Kati-Rima Pike Push-Up: I konei, ka whakapiri atu o ringaringa ki a koe, ka nui ake te aro ki o triceps.
• Pike Push-Up with a Stability Ball: Ko te whakauru i o waewae ki runga i te poi pumau i te wa e mahi ana, me te whakanui ake i te wero ki to pauna me to kaha matua.

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

• Push-ups Dive Bomber: He rite tenei mahi ki te Pike Push-ups engari ka taapirihia he nekehanga hihiri e whakanui ana i te ngawari me te kaha ki nga pakihiwi me te tinana o runga. Ka taea e tenei te whakanui ake i te awhe o te nekehanga me te kaha e hiahiatia ana mo te Pike Push-ups.
• Nga Mahere Puawai: Ka mahi nga papa o mua i runga i to pumau me te kaha o to pakihiwi, he mea nui hei pupuri i te ahua tika i te wa o te Pike Push-ups. Ma te whakapakari i enei waahanga, ka taea e koe te pupuri i te tuunga pike kia pai ake, kia roa ake te waa.