Rarangi Push-up Turi Tianahana

• Kōaro Tinana: Kiritane
• Taputapu: Ura tinana

Whakataki ki te Rarangi Push-up Turi Tianahana

Ko te Haupae Push-up Turi Taumaha he whakakorikori tinana e aro nui ana ki te uma, nga ringa, me nga uaua tuara, me te whakauru ano i te matua. He pai mo nga tangata takitahi i nga taumata whakapakari tinana katoa, ina koa ko te hunga e whai ana ki te whakapai ake i o raatau tinana o runga me te pumau me te kore e hiahia ki nga taputapu omaoma. Na roto i te whakauru i tenei mahi ki o raatau mahi, ka taea e nga tangata takitahi te whakanui ake i te uaua o te uaua, te whakatairanga i te pai ake o te tuunga, me te whakanui ake i nga mahi o ia ra.

Whakarite i te: He Whakateretere-Whakamārama Rarangi Push-up Turi Tianahana

• Whakahekea to tinana ki te whenua ma te piko o ou tuke, me te pana-ake. Me tata o tuke ki to tinana i a koe e whakaheke ana.
• Whakahokia to tinana ki runga ki te turanga timata ma te whakamahi i ou ringa me nga uaua o te uma.
• I muri i te pana-ake, hikitia tetahi ringa mai i te whenua ka toia ki runga ki to taha, ka mahi i te nekehanga hoe. Kia piri tonu to tuke ki to tinana i a koe e mahi ana.
• Whakahokia to ringa ki raro ki te whenua ka whakahoki ano i te katoa o te mahi, ka huri i waenganui i te ringa ka hikina e koe mo te nekehanga hoe i muri i ia pana-ake.

Nga Tohu mō te Whakaputa Rarangi Push-up Turi Tianahana

• Whakauruhia to Core: Ko tetahi atu hapa noa ko te kore e uru ki te kaupapa puta noa i te mahi. Kia mau tonu to puku me to glutes i roto i te nekehanga katoa. Ehara tenei i te awhina anake ki te whakapumau i to tinana engari ka whakarei ake i te whaihua o te mahi ma te mahi i o uaua matua.
• Te Nekehanga Whakahaere: A ape i te tere haere i roto i te mahi. Kia kaha ki te whakahaere i ia nekehanga, te whakaheke me te whakaara i to tinana i runga i te tere tere. Ka awhina tenei ki te whakarite kia uru katoa o uaua me te whakaiti i te tupono o te whara.
• A ape i te Whakapuru i to tuara: He mea nui kia karo i te tuku i to tuara

Rarangi Push-up Turi Tianahana He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Rarangi Push-up Turi Tianahana?

Ae, ka taea e te hunga katahi ka mahi i te whakakorikori tinana ki te Turi Turihi. He huarahi pai ki te whakapakari i te kaha o te tinana o runga me te puku. Heoi, he mea nui ki te whakarite i te ahua tika kia kore ai e whara. Mena he tauhou koe ki te korikori tinana, he pai pea te whai i tetahi kaiwhakangungu, i tetahi tangata mohio ranei hei arahi i a koe kia pai ra ano koe ki te mahi i a koe ano. Me mahara tonu ki te tiimata me te maha o nga whakautu me te piki haere i te wa e kaha haere ana to kaha.

He aha ngā rerekētanga māori o te Rarangi Push-up Turi Tianahana?

• Whakahekea te Rarangi Push-Up: I tenei putanga, ka piki o waewae ki runga i te tauera, i te hikoi ranei, ka piki ake te kaha o te mahi i a koe e hiki ake ana i to taumaha tinana.
• Rarangi Push-Up Kotahi: Ko tenei rereketanga me mahi koe i te pana-ake me te rarangi me te ringa kotahi anake i te wa, ka piki ake te uaua me te whakauru atu i to matua.
• Push-Up Row with Resistance Bands: Ma te taapiri i nga roopu aukati ki te mahi, ka taea e koe te whakanui ake i te uaua me te mahi i o uaua ki tetahi huarahi rereke.
• Push-Up Row with Dumbbells: Ko tenei rereketanga ko te pupuri i te dumbbell ki ia ringa i a koe e mahi ana i te pana-ake me te rarangi, me te taapiri i te taumaha me te aukati ki te mahi.

He aha ngā mahi whakapaipai mō te Rarangi Push-up Turi Tianahana?

• Nga Taamaha Tiana: He taapiri pai nga Squats i te mea e whai ana ratou ki te tinana o raro, e whakarato ana i te whakangungu tinana-a-tinana matawhānui ina honoa ki te arotahi o runga-tinana o te Rarangi Push-up Kneeling.
• Hume-ake: Ka mahi te kume-ake i runga i nga roopu uaua rite tonu ki te Rarangi Push-up Kneeling, ina koa ko te tuara me nga ringaringa, engari mai i tetahi koki rereke, ka tuku i nga mahi whakangungu kaha ake.