Poi Mahi i runga i te Patu Whakanuia kuao kau

• Kōaro Tinana: Ngā paewae
• Taputapu: Tatasi huri
• Kōaro Mīhini: Gastrocnemius
• Kōaro Tuarua: Soleus

Whakataki ki te Poi Mahi i runga i te Patu Whakanuia kuao kau

Ko te Poi Mahi i runga i te Wall Calf Raise he mahi whakangungu e whakapakari ana i nga uaua kuao kau me te whakanui i te toenga katoa. He pai tenei mahi mo nga kaitäkaro, kaitoi, mo te tangata e whai ana ki te whakapai ake i te kaha o te tinana me te pumau. Ko te whakauru i tenei mahi ki roto i to mahinga ka taea te whakapai ake i to mahi i roto i nga mahi hakinakina, oma, me etahi atu mahi tinana e hiahia ana kia kaha me te pumau o nga uaua o raro.

Whakarite i te: He Whakateretere-Whakamārama Poi Mahi i runga i te Patu Whakanuia kuao kau

• Whakanuia to rekereke ki runga i te whenua me te pupuri i te poi kia u tonu, kia pai te tu ki runga i ou maihao ki te whakauru i nga uaua kuao kau.
• Kia mau ki tenei tuunga mo etahi hēkona, me te whakarite kei te uru to matua me te tika o to tuara.
• Whai muri i te pupuri i te tuunga, kia ata whakamuri o rekereke ki raro ki te whenua, kia mau tonu te mana whakahaere puta noa i te nekehanga.
• Whakahokia tenei mahi mo te maha o nga tukurua e hiahiatia ana, kia mau tonu te poi me te whakahaere i o nekehanga.

Nga Tohu mō te Whakaputa Poi Mahi i runga i te Patu Whakanuia kuao kau

• Te Whakanoho Tikanga Waewae: Ko o waewae me whanui te huha me te whakanoho kia mau ki te whenua. A ape i te whakanoho i o waewae kia tata rawa, kia matara rawa ranei, na te mea tera pea ka paheke, ka whara pea. Me tohu to matimati ki mua, kaua ki roto, ki waho ranei.
• Nga Nekehanga Whakahaere: I te wa e mahi ana i te whakaarahanga kuao kau, kia kaha te neke ki runga me te heke ma te puhoi me te whakahaere. A ape i te tukituki, i te korikori ranei, na te mea ka whara. Ko te nekehanga whakarunga me noho ki runga i nga poi o ou waewae, me te nekehanga whakararo kia pa noa o rekereke ki te whenua.
• Te Katoa o te Motini: Kia tino whai hua te mahi, kia kaha ki te haere ki te katoa

Poi Mahi i runga i te Patu Whakanuia kuao kau He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Poi Mahi i runga i te Patu Whakanuia kuao kau?

Ae, ka taea e te hunga timata te mahi i te Poi Whakaakoranga i runga i te Wall Calf Raise. He mahi tino ngawari me te haumaru e aro ana ki nga uaua kuao kau. Heoi, me timata te hunga timata ki te iti ake te tukuruatanga me te piki haere i te wa e pai ake ai to ratou kaha me to ratou manawanui. Pērā ki ngā mahi hou, he mea nui kia ako i te ahua tika kia kore ai e whara. Mena ka taea, tonohia he kaiwhakangungu, he kaiwhakangungu mohio ranei ki te whakaatu i te mahi i te tuatahi.

He aha ngā rerekētanga māori o te Poi Mahi i runga i te Patu Whakanuia kuao kau?

• Whakanuia te kuao kau: I tenei rereketanga, ka noho koe ki runga i te tauera me nga taumahatanga ki runga i ou turi, katahi ka whakaara ake, ka whakaheke i o rekereke.
• Whakanuia te Kuao Waewae Takitahi: Ka mahia tenei rereketanga ma te tu i runga i tetahi waewae, ka hikina to tinana ki runga i te pito o ou matimati, ka heke ki raro.
• Pekepeke Kuao Kuao: Ko tenei rereketanga kaha-nui ko te peke mai i te turanga waewae papatahi ki te waahi kei runga koe i ou maihao, me te kaha ake o te whakauru i o kuao kau.
• Whakanuia te kuao kau o te Poi BOSU: Ka whakamahia e tenei rerekee te poroi BOSU hei hanga i te mata korekore, ka taea te awhina i nga uaua me te whakapai ake i te toenga.

He aha ngā mahi whakapaipai mō te Poi Mahi i runga i te Patu Whakanuia kuao kau?

• Whakanuia te kuao kau: Ko tenei mahi kare i te whakapakari noa i nga uaua kuao kau engari ka whakapai ake i te taurite me te pumau, he painga mo te pupuri i te tuunga tika i te wa o te Poi Whakaakoranga i runga i te Whakaara kuao kuao pakitara.
• Huka Huka: He mahi cardio tenei e mahi ana i nga uaua kuao kau, e awhina ana ki te whakanui ake i to ratou manawanui me te kaha, ka whai hua mo te mahi tukuruatanga maha o te Poi Mahi i runga i te Wall Calf Raise.