Puhi-ake

• Kōaro Tinana: Ihiwe
• Taputapu: Ura tinana
• Kōaro Mīhini: Obliques, Pectoralis Major Sternal Head
• Kōaro Tuarua: Deltoid Anterior, Pectoralis Major Clavicular Head, Triceps Brachii

Whakataki ki te Puhi-ake

Ko te Corkscrew Push-up he mahi hihiri e whakanui ana i te kaha o te tinana o runga, te pumau matua, me te ngawari. He pai mo te hunga kaingākau ki te whakapakari tinana o nga taumata katoa, otira ko te hunga e whai ana ki te whakakaha ake i o raatau mahi pana me te whakauru i nga roopu uaua maha i te wa kotahi. He pai tenei mahi na te mea ehara i te mea ka whakanui noa i te hauora o te ngakau, engari ka pai ake te tuunga o te tinana, ka pai ake te taurite, me te awhina ki te whakawhanake i te tinana hiroki, totika.

Whakarite i te: He Whakateretere-Whakamārama Puhi-ake

• Whakahekea to tinana ki te whenua i te wa e huri ana i to rama ki te taha matau, me to turi matau ki to tuke matau.
• Pania whakamuri ki runga ki te tuunga timata i te wa e hoki ana to turi matau ki tona turanga taketake.
• Whakahokia ano te nekehanga, engari i tenei wa ka huri i to rama ki te taha maui, ka mau mai to turi maui ki to tuke maui.
• Haere tonu ki te huri i nga taha me ia pana-ake, kia mau tonu te manawataki me te pupuri i to tinana ki te raina tika puta noa i te mahi.

Nga Tohu mō te Whakaputa Puhi-ake

• Te Whakawhanaunga Matua: Ko te pana-a-ringa karekau he korikori tinana o runga anake engari he mahi tino pai. Kia kaha ki te whakauru i o uaua matua puta noa i te nekehanga katoa. Ma tenei ka awhina koe ki te pupuri i te taurite me te pumau, me te whakanui hoki i te whai hua o te mahi.
• Nga Nekehanga Whakahaere: A ape i te tere i nga nekehanga. Ka tere rawa te mahi i te pana-poupou ka arahi

Puhi-ake He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Puhi-ake?

He tino wero te pana-ake karekau me te hiahia kia pai te kaha o te tinana o runga, te kaha matua, me te taurite. No reira, kare pea e pai mo te hunga tino timata. Heoi, ka taea e te hunga timata ki te eke ki tenei mahi ma te mohio tuatahi ki nga pana-ake, ka ahu whakamua ki nga momo rerekee ake. He mea nui ano te whakarite i te ahua tika kia kore ai e whara. Mena kei te pirangi te tangata timata ki te whakamatau, he mea pai kia mahia i raro i te tirotiro a te kaiwhakangungu tinana.

He aha ngā rerekētanga māori o te Puhi-ake?

• Te Push-up Taimana: I roto i tenei rereketanga, ka piri o ringaringa ki raro i to uma, ka hanga he ahua taimana, ka nui ake te aro ki o triceps me o pakihiwi.
• Te Pakipaki Push-up: He mahi plyometric tenei ka pana koe ki runga me te kaha ki te hiki ake o ringaringa mai i te whenua me te pakipaki tahi i mua i te taunga.
• Ko te Push-up One-Arm: Ko tenei rereketanga pana-ake ka whakanui ake i te kaha ma te whakamahi i te ringa kotahi anake, e tino wero ana i to kaha me to pauna.
• Te Pike Push-up: I roto i tenei rereketanga, ka timata koe i roto i te tuunga pike, me o hope ki runga i te rangi, me te mahi i te nekehanga pana, e arotahi ana ki nga pakihiwi nui atu i te pana-ake tuku iho.

He aha ngā mahi whakapaipai mō te Puhi-ake?

• Push-up Spiderman: Ko tetahi atu mahi e pa ana tenei na te mea he rite te nekehanga hurihuri ki te Corkscrew Push-up, e awhina ana ki te whakapai ake i te nekeneke me te ruruku me te mahi ano i nga roopu uaua.
• Pike Push-up: Ko tenei mahi e whakakii ana i te Corkscrew Push-up ma te aro ki nga pakihiwi me nga uaua o runga o te tinana i tetahi huarahi rereke, e whakarato ana i te mahi taurite me te aukati i nga ngoikoretanga o te uaua.