Push-Up Whakanuia

• Kōaro Tinana: Kiritane
• Taputapu: Ura tinana

Whakataki ki te Push-Up Whakanuia

Ko te Elevated Push-Up he whakakorikori tinana o runga ake e aro ana ki te uma, nga pakihiwi, triceps, me nga uaua matua, e whakanui ana i te kaha me te manawanui. E tika ana mo nga tangata kua eke ki te taumata whakapakari tinana me te whai ki te whakakaha ake i a raatau mahi whakangungu. Ka hiahia tetahi ki te mahi i tenei mahi hei wero i to raatau kaha, kia pai ake te tangi o te uaua, kia pai ake ai te pumau o te tinana.

Whakarite i te: He Whakateretere-Whakamārama Push-Up Whakanuia

• Torohia o waewae ki muri i a koe, me o matimati ki te whenua, kia noho tika to tinana mai i to mahunga ki o rekereke.
• Whakahekea to tinana ki te mata teitei ma te piko o tuke kia tata ra ano to uma ki te pa.
• Panahia to tinana ki runga ki te tuunga tiimata ma te whakatika i o ringaringa, kia mau tonu to tinana kia totika, kia mau tonu to kaupapa puta noa i te nekehanga.
• Whakahokia te mahi mo te maha o nga tukurua e hiahiatia ana, me te whakarite kia mau tonu te ahua puta noa.

Nga Tohu mō te Whakaputa Push-Up Whakanuia

• **Kia mau tonu te Whakamaunga Matua**: Whakauruhia to kaupapa puta noa i te kaupapa katoa. Ka awhina tenei ki te pupuri i te ahua tika me te tiaki i to tuara o raro. He he kia karohia: Kaua e tuku to hope kia totohu, to tuara ranei i te wa e mahi ana koe, na te mea ka whara te tuara o raro.
• **Te Nekehanga Whakahaere**: Whakahekea to tinana kia tata ra ano to uma ki te taupae. Panahia to tinana ki runga ki te turanga timatanga. Kia kaha te whakahaere i tenei nekehanga kia kore ai e whara me te whakanui i te whai huatanga o te mahi. He he ki te karo: Kaua e tuku wawe i to tinana, ka peke atu ranei ki te

Push-Up Whakanuia He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Push-Up Whakanuia?

Ae, ka taea e te hunga timata te mahi pana-ake. Ko tenei mahi he whakarerekētanga o te pana-ake paerewa, a he maha nga wa e taunakihia ana mo te hunga katahi ano na te mea he iti ake te taumaha. I roto i te pana-ake, ka tuuhia o ringaringa ki runga i te papa teitei penei i te tauera, i te hikoi ranei hei utu mo te papa, e whakaiti ana i te taumaha o te tinana hei hapai ake, ka ngawari ake te mahi. Ka pai ake te kaha me te manawanui, ka taea te whakaheke i te teitei o te teitei kia taea ra ano te mahi pana-ake. Heoi, he mea nui kia tika te ahua kia kore ai e whara.

He aha ngā rerekētanga māori o te Push-Up Whakanuia?

• Ko te Taimana Push-Up tetahi atu momo rerekee, ka whakakotahihia e koe o ringaringa ki te hanga i te ahua taimana, e aro ana ki te maha atu o ou triceps.
• Ko te Wide Grip Push-Up he rerekee ka tuu o ringaringa ki te whanui atu i te whanui o te pokohiwi, me te whakanui i nga uaua o te uma.
• Ko tetahi atu rereke ko te Spiderman Push-Up, kei reira koe e kawe ai i to turi ki to tuke i ia tuunga, me te whakauru i to matua.
• Ka mutu, ko te One-Arm Push-Up he momo wero kei reira koe e mahi ai i te mahi me te ringa kotahi anake, ka piki ake te uaua me te whakauru atu i to matua.

He aha ngā mahi whakapaipai mō te Push-Up Whakanuia?

• Ko te Incline Bench Press e whakakii ana i te Elevated Push-Up ma te aro ano ki te uma o runga me nga pakihiwi, engari ka uru ki nga taumahatanga, ka taea te whakanui ake i te kaha me te papatipu uaua.
• Ko te Rere Dumbbell tetahi atu mahi tino pai na te mea e wehe ana i nga uaua o te uma, e whaaia ana ki roto i te Elevated Push-Up, ka awhina ki te whakapai ake i te whakamaramatanga me te kaha o te uaua.