Poroka Crunch

• Kōaro Tinana: Ihiwe
• Taputapu: Ura tinana
• Kōaro Mīhini: Rectus Abdominis
• Kōaro Tuarua: , Adductor Longus, Obliques, Quadriceps, Sartorius, Tensor Fasciae Latae

Whakataki ki te Poroka Crunch

Ko te Frog Crunch he korikori puku whai hua e aro ana ki nga uaua matua, e awhina ana ki te whakapakari, ki te tangi, ki te whakapai ake i te pumau. He pai mo te hunga kaingākau ki te whakapakari tinana o nga taumata katoa, mai i te hunga timatanga ki te hunga matatau, e titiro ana ki te whakakaha ake i to raatau kaha. Ka hiahia nga tangata ki te mahi i tenei mahi na te mea ehara i te mea ka awhina noa i te ahua o te tinana, engari he pai ake te noho, ka whakaiti i te mamae o muri, ka pai ake te mahi tinana katoa.

Whakarite i te: He Whakateretere-Whakamārama Poroka Crunch

• Whakapikoa ou turi ka whakatuwheratia ki nga taha ano he poroka, ka honoa nga kapu o ou waewae ka tata ki to tinana.
• Hiki ake to mahunga me to pakihiwi i runga i te whariki, me te wa ano, mauria mai o ringaringa ki o waewae, ka toro atu ki o waewae, ki te mahi i te koriri.
• Whakahokia to mahunga me to pakihiwi ki raro ki te whariki me te pupuri i o waewae ki te noho poroka.
• Whakahokia enei taahiraa mo te maha o nga tukurua e hiahiatia ana, me te whakarite kia uru to puku puta noa i te mahi.

Nga Tohu mō te Whakaputa Poroka Crunch

• Whakauruhia to Core: I a koe e mahi ana i te paraka, kia kaha ki te whakauru i o uaua matua. Ko te tikanga ko te toia to puku ki to tuara. Ka awhina tenei ki te tiaki i to tuara o raro me te whai hua ake o te mahi. Ko te hapa noa ko te kore e tika te whakauru i te matua, ka puta te mamae o muri.
• Kia mahara ki to kaki me to pakihiwi: Ka tukitukia koe, me whakarite kia marie to kaki me to pakihiwi. Me puta mai te mana mai i to puku, kaua i to kaki. Ko te pohehe noa ko te toia te kaki, tera pea ka raru, ka whara ranei.
• Nga Nekehanga Whakahaerehia: Mahia ia crunch me nga nekehanga puhoi me te whakahaere. E tere ana i roto i te

Poroka Crunch He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Poroka Crunch?

Ae, ka taea e te hunga timata te mahi Frog Crunch. He mahi tino pai ki te aro ki nga uaua o raro o te puku. Heoi, he mea nui kia puhoi te tiimata me te whakarite kia tika te ahua kia kore ai e whara. Mēnā he uaua rawa, he pai ki te whakarerekē i te mahi, kia iti ake ranei te tukurua. Pērā ki ngā mahi hou, he pai tonu te korero ki te tohunga ngaio tinana mena karekau koe e tino mohio ki te ahua tika, mena kei a koe etahi awangawanga hauora.

He aha ngā rerekētanga māori o te Poroka Crunch?

• Ko te Standing Frog Crunch: Engari kaua e takoto, ka tu ake, ka piko o turi, ka toro atu o ringaringa, katahi ka hikina o turi ki runga ki o tuke i runga i te motini.
• Ko te Poka Poka me te Twist: He momo poroka noa tenei, engari i a koe e koonuku ana, ka whiria e koe to rama kia tutuki ai to tuke ki te taha o te pona.
• Te Weighted Frog Crunch: Ko tenei rereketanga ko te pupuri i tetahi poroi taumaha, rongoa rongoa ranei i o ringaringa i a koe e mahi ana i te paraka, me te taapiri i tetahi wero ki to matua.
• Ko te Poi Paraka i runga i te Poi Pumau: Ko tenei ko te mahi i te paraka i te wa e taurite ana i runga i te poi pumau, ka nui ake nga uaua i a koe e mahi ana ki te pupuri taurite.

He aha ngā mahi whakapaipai mō te Poroka Crunch?

• Ka whakakiia ano hoki e nga Mahere te Frog Crunches i a raatau e mahi ana i te kaupapa katoa, tae atu ki te puku whakawhiti me nga uaua o muri o raro, e awhina ana ki te whakapai ake i te tu, te taurite, me te kaha o te tinana.
• Ko nga Twists a Ruhia tetahi atu mahi e whakakii ana i te Frog Crunches, i te mea e whai ana ratou ki nga obliques me te puku o raro, e whakarato ana i te whakangungu puku whanui me te whakatairanga i te waahanga kaha ake, kua tautuhia.