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Quarter Noho ki runga

Āhuatanga whakamahi

Kōaro TinanaIhiwe
TaputapuUra tinana
Kōaro MīhiniRectus Abdominis
Kōaro TuaruaObliques
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Tiki i te whare taonga mahi i runga i ō pōtae!

Whakataki ki te Quarter Noho ki runga

Ko te Hauwha Noho-ake he mahi whakapakari matua e aro nui ana ki nga uaua puku, kia pai ake te pumau o te tinana me te whakapai i te tuunga. He pai tenei mahi mo te hunga timata me te hunga kaingākau ki te whakapakari tinana i te mea ka taea te whakarereke kia rite ki nga taumata whakapakari tinana takitahi. Ka hiahia nga tangata takitahi ki te whakauru i nga Mahi-a-Hauwha ki roto i a raatau tikanga whakakori tinana hei whakarei ake i te kaha matua, kia pai ake te taurite, me te whai waahi ki tetahi mahinga whakapakari tinana.

Whakarite i te: He Whakateretere-Whakamārama Quarter Noho ki runga

  • Tuhia o ringaringa ki muri i to mahunga, kia whanui nga tuke, kaua e toia to kaki.
  • Whakauruhia o uaua puku ma te toia to puku ki roto ki to tuara.
  • Whakaarahia to mahunga, kaki, me to pakihiwi mai i te papa, tata ki te hauwha o te huarahi ki runga, me te pupuri i to tuara o raro ki te papa.
  • Me ata whakamuri koe ki raro ki te tuunga tiimata, kia mau tonu te mana whakahaere me te kore e tuku i to mahunga kia taka wawe.

Nga Tohu mō te Whakaputa Quarter Noho ki runga

  • Whakauruhia To Kaupapa: Ko te mea nui ki te noho mai i te hauwhā whai hua ko te whakauru i to matua. Engari i te whakamahi i to kaki, i nga uaua tuara ranei hei hiki ake i to tinana, arotahi ki te whakamahi i nga uaua puku. Ehara tenei i te whakanui i te whai huatanga o te mahi engari ka awhina ano hoki ki te aukati i nga whara.
  • Te Nekehanga Whakahaerehia: Me karo i te pohehe noa o te tere haere i roto i te nekehanga. Me puhoi te whakahaere o ia tuunga. Ko te tikanga me tango e koe mo te 2 ki te 3 hēkona ki te hiki i to tinana me tetahi atu 2 ki te 3 hēkona ki te whakaheke ki raro. Ko tenei tikanga ka whakanui ake i nga mahi o ou uaua me te whakaiti i te tupono o te whara.
  • A ape i nga Nohonga Katoa: Ko te hapa noa ko te mahi i te noho ki runga hei utu

Quarter Noho ki runga He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Quarter Noho ki runga?

Ae, ka taea e te hunga timata te mahi i te mahi Hauwha Noho-Up. He putanga whakarerekētanga o te noho ki runga, he iti ake te kaha, he pai mo te hunga katahi ano ka timata ki te mahi, mo te hunga he raru o raro. Heoi ano, pera i nga mahi hou, he mea nui kia ata timata me te whakanui i te kaha kia kore ai e whara. He painga ano ki te whakarite kia whakamahia te puka tika hei whakanui ake i te whaihua me te aukati i te whara.

He aha ngā rerekētanga māori o te Quarter Noho ki runga?

  • Ko te Russian Twist tetahi atu momo rereke ka noho koe ki runga i te haurua, ka whiria to rama mai i tetahi taha ki tetahi taha.
  • Ko te V-Sit he momo whakawero o te Quarter Sit up i reira koe e taurite ai i runga i to hiku ka hikina o waewae me te tinana o runga kia hanga he ahua "V".
  • Ko te Mahere ki te Noho ake, ko te whakawhiti mai i te turanga mahere ki te tuunga noho, me te whakauru i to matua katoa.
  • Ko te Reverse Crunch he rerekee ka hikina e koe o hiku mai i te papa, kaua ki te hiki i to tinana o runga, ka aro ki nga uaua o raro o te puku.

He aha ngā mahi whakapaipai mō te Quarter Noho ki runga?

  • Ka whakakiia ano hoki e nga paihikara paihikara nga Whakanoho Hauwha na te mea ka arohia e ratou nga obliques me te puku o raro, nga waahi kaore pea i te whai hua ki nga Whakanoho Hauwha noa.
  • Ko nga kowiri a Ruhia tetahi atu mahi tino pai ki te Hauwha Noho Ups i a ratou e uru ana ki te rohe puku katoa, tae atu ki nga obliques, me te awhina ki te whakarei ake i te nekehanga hurihuri, kaore i te nuinga o te waa e whaaia ana i roto i te Hauwha Noho ki runga.

He kupu whakaurunga mō Quarter Noho ki runga

  • Ko te whakapakari tinana mo te hope
  • Mahi hauwhā noho ake
  • Ko nga mahi whakawhaiaro i te hope
  • Ko nga mahi o te hope o te tinana
  • Nga mahi whakapakari tinana mo te hope
  • Te tikanga noho hauwha
  • He mahi i te kainga mo te hope
  • Te taumaha tinana noho
  • He aratohu whakapakari tinana
  • Nga mahi whakaheke hope