Pūngāwerewere Ngokingoki Puke ake

• Kōaro Tinana: Ngo-pango
• Taputapu: Ura tinana
• Kōaro Mīhini: Gluteus Medius, Rectus Abdominis
• Kōaro Tuarua: Deltoid Anterior, Gluteus Maximus, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head, Quadriceps, Tensor Fasciae Latae, Triceps Brachii

Whakataki ki te Pūngāwerewere Ngokingoki Puke ake

Ko te Spider Crawl Push Up he korikori hihiko e whakakotahi ana i te kaha, te ngawari, me nga painga o te ngakau, he mea tino pai mo te hunga takitahi kei te taumata whakapakari tinana takawaenga. Ko tenei mahi e aro nui ana ki te uma, nga ringa, me te matua, me te whakauru i te tinana o raro me te whakapai ake i te toenga me te whakakotahi. Ka taea e te tangata te whiriwhiri mo te Spider Crawl Push Up hei whakarei ake i o raatau mahi, whakakaha ake i te tere o te ngakau, me te wero i nga roopu uaua maha i te wa kotahi mo te mahi tino pai me te whanui.

Whakarite i te: He Whakateretere-Whakamārama Pūngāwerewere Ngokingoki Puke ake

• I a koe e whakaheke ana i to tinana ki te whenua mo te pana-ake, whakanekehia tetahi turi ki runga ki te tuke i te taha kotahi.
• Pania ki runga ki te turanga timatanga, whakahokia to waewae ki te turanga taketake i te wa ano.
• Whakahokia ano te tukanga, engari i tenei wa, kawea atu to turi ki te tuke e rite ana ki te whakaheke i to tinana.
• Haere tonu ki te huri i nga taha mo te maha o nga tukurua e hiahiatia ana, me te whakarite kia mau tonu te ahua me te hoki tika puta noa i te mahi.

Nga Tohu mō te Whakaputa Pūngāwerewere Ngokingoki Puke ake

• **Whakamahia To Core**: Ko te whakauru i to kaupapa matua he mea nui mo tenei mahi. Ka awhina ki te pupuri i te taurite me te pumau o te tinana i te wa e korikori ana. Ko te hapa noa ko te tuku i to hope kia totohu, kia piki teitei ranei. Kia mau tonu to matua ki te karo i tenei.
• **Ngā Nekehanga Whakahaere**: A ape i te tere i roto i nga nekehanga. Ko ia hikoinga o te ngokingoki o te pungawerewere me whakahaere i runga i te mana whakahaere. Ehara i te mea he haumaru noa engari ka awhina ano hoki ki te whakauru me te whakapakari ake i nga uaua.
• **Te Manawa Tika**: Kia mahara ki te manawa tika puta noa i te mahi. Horohia i te wa e whakaheke ana koe i to tinana, ka pupuhi i a koe e pana ana ki runga. Ma tenei ka awhina koe ki te pupuri

Pūngāwerewere Ngokingoki Puke ake He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Pūngāwerewere Ngokingoki Puke ake?

Ae, ka taea e te hunga timata te mahi i te korikori a Spider Crawl Push Up, engari he uaua pea na te mea he ahua matatau ake o te pana ki runga. Me nui te kaha o te tinana o runga, te kaha matua, me te taurite. Mēnā he tauhou koe, e tūtohu ana kia tīmata ki te pana ki runga me te ahu whakamua ki nga momo rerekee ake penei i te Spider Crawl Push Up. Me mahara tonu ki te pupuri i te ahua tika kia kore ai e whara, a, ki te tika, korero ki tetahi tohunga ngaio tinana, kaiwhakangungu whaiaro ranei.

He aha ngā rerekētanga māori o te Pūngāwerewere Ngokingoki Puke ake?

• Pungawerewere Crawl Push-Up me te Hiki Waewae: I tenei rereketanga, ka hikina e koe te waewae i te taha o to turi ki to tuke, ka taapiri atu he wero ki to pauna me to ruruku.
• Pungawerewere Crawl Push-Up with Knee Tuck: Hei utu i te kawe i to turi ki to tuke, whakapaa ki to uma i a koe e whakaheke ana koe. Ko tenei rereketanga ka kaha ake to puku o raro.
• Plyometric Spider Crawl Push-Up: Tāpirihia he huānga plyometric ma te pana pahū i a koe mai i te whenua i waenga i ia rep. Ma tenei ka piki ake te ngakau me te whakapakari i nga ahuatanga o te mahi.
• Pungawerewere Crawl Push-Up me te Mahere Taha: I muri i ia pana-ake, huri ki te papa taha ki te taha kotahi ki te turi i kawea mai e koe ki to tuke. Ka taapirihia he wero nui mo te pumau.

He aha ngā mahi whakapaipai mō te Pūngāwerewere Ngokingoki Puke ake?

• Nga Kaipiki Maunga: Ka taea e te hunga piki maunga te whakarei ake i te cardio me nga ahuatanga matua o nga Push ups Spider Crawl, i te mea me whakauru ano hoki i te matua me te neke i nga waewae i roto i te nekehanga ngoki rite.
• Tricep Dips: Ko te riu Tricep he mahi tino pai ki te Push up Pungawerewere Crawl i te mea e whakakaha ake ana i te tinana o runga, ina koa nga ringa me nga pakihiwi, kia pai ake ai to kaha me to manawanui mo te wahanga pana ki runga o te ngokingoki pungawerewere.