Puhi-Up Knuckle

• Kōaro Tinana: Kiritane
• Taputapu: Ura tinana

Whakataki ki te Puhi-Up Knuckle

Ko te Knuckle Push-Up he mahi whakawero e aro nui ana ki te uma, nga pakihiwi, me nga triceps, me te whakapakari i nga ringaringa me te whakapai ake i te uaua o te kukupa. He tino painga mo nga kaitoi hoia, kaikemekemeke, mo te tangata ranei e hiahia ana ki te whakanui i te kaha o te ringaringa me te kaha o te whiu. Ka taea e te tangata te kowhiri i tenei mahi hei whakapai ake i te kaha o te tinana o runga, hei whakanui i te manawanui, me te taapiri i tetahi momo uaua ki o raatau mahi pana-ake.

Whakarite i te: He Whakateretere-Whakamārama Puhi-Up Knuckle

• Whakaroahia o waewae ki muri i a koe ka uru mai ki te waahi mahere, kia mau to tinana ki te raina tika mai i to mahunga ki o rekereke, he rite ki te tiimata o te pana-ake.
• Whakahekea to tinana ki raro ma te whakapiko i ou tuke, kia noho tata tonu o tuke ki to tinana i a koe e mahi ana, kia tata ra ano to uma ki te pa ki te whenua.
• Panahia to tinana ki runga ki te turanga tuatahi ma te whakatika i ou tuke me te whakamahi i to uma me nga uaua o te ringa.
• Whakahokia tenei nekehanga mo te maha o nga tukurua e hiahiatia ana, me te whakarite kia mau tonu te ahua puta noa i te mahi.

Nga Tohu mō te Whakaputa Puhi-Up Knuckle

• Kia mau te Tinana Tika: Ko tetahi o nga hapa ka mahia e te tangata ko te tuku i o ratou tuara kia totohu, i o ratou reke kia mau ki te rangi. Hei karo i tenei, kia noho tika to tinana mai i to mahunga ki o rekereke puta noa i te mahi. Whakauruhia o uaua matua ki te pupuri i tenei turanga.
• Te Whakanohonga Tuke: I a koe e whakaheke ana i to tinana, me tata o tuke ki to tinana, kaua e mura ki nga taha. Ehara tenei i te awhina anake ki te tiaki i o pakihiwi mai i te whara engari ka whakarite hoki kei te uru koe ki nga uaua tika.
• Tiakihia o ringaringa: Ka kaha te pana ki runga i nga ringaringa, no reira he mea nui kia piki haere te kaha. Mena ko koe

Puhi-Up Knuckle He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Puhi-Up Knuckle?

Ae, ka taea e te hunga timata te mahi pana-a-ringa, engari he uaua ake i nga pana-a-raa, me kaha ake te kaha me te taurite. He uaua ake ano ki nga ringaringa me nga ringaringa, no reira he mea nui kia kaha haere ki a raatau. Mena he tauhou koe, ka hiahia koe ki te timata ki te pana-ake i ia wa, ka neke ki te pana-ake ki te kukuti ina oti ana koe te hanga i to kaha me to ahua. Me mahara tonu ki te mahi i runga i te mata ngawari penei i te whariki yoga, i te whariki ranei kia kore ai e mamae o ringaringa. Ka rite ki nga wa katoa, he pai ki te korero ki tetahi tohunga mo te whakapakari tinana, ki te kaiwhakangungu ranei kia tika ai, kia haumaru hoki to mahi.

He aha ngā rerekētanga māori o te Puhi-Up Knuckle?

• Wide Knuckle Push-Up: I tenei putanga, ka horahia e koe o ringaringa ki te whanui atu i te whanui o te pokohiwi, ka aro nui ki nga uaua o te uma o waho.
• Kotahi-Arm Knuckle Push-Up: He momo whakawero tenei ka mahia e koe te pana-ake ma te whakamahi i te ringa kotahi, me te whakapai ake i to pauna me to kaha.
• Whakahekea Knuckle Push-Up: Mo tenei rereketanga, ka tuu o waewae ki runga i te mata teitei i te wa e noho tonu ana o ringaringa ki runga i te whenua, ka piki ake te kaha me te aro ki to uma me o pakihiwi.
• Plyometric Knuckle Push-Up: Ko tenei ko te turaki i to tinana ki runga me te kaha kia mawehe atu o ringaringa ki te whenua, me te taapiri i tetahi waahanga o te pahū me te cardio ki taau mahi.

He aha ngā mahi whakapaipai mō te Puhi-Up Knuckle?

• Mahere: Ko te korikori papa he whakanui ake i te kaha me te pumau, he mea tino nui ki te pupuri i te ahua tika me te taurite i te wa e pana-ake ana, ka tino pai te mahi.
• Bench Press: Ko tenei mahi e aro ana ki nga uaua pectoral me nga uaua tricep e rite ana ki te pana-a-ringa, engari ma te whakamahi i nga taumahatanga ka taea te whakatikatika me te tipu o te uaua, ka taea te whakanui ake i te kaha katoa mo te pai ake o te mahi i roto i te pana-ake.