Raro-Runga

• Kōaro Tinana: Ihiwe
• Taputapu: Ura tinana
• Kōaro Mīhini: Rectus Abdominis
• Kōaro Tuarua: , Adductor Longus, Iliopsoas, Obliques, Pectineous, Sartorius, Tensor Fasciae Latae

Whakataki ki te Raro-Runga

Ko te Bottoms-Up he mahi hihiri e aro nui ana me te whakapakari i nga uaua gluteal, hamstrings, me te matua, e whakatairanga ana i te pai ake o te toenga me te pumau o te tinana. He pai mo nga tangata takitahi o nga taumata whakapakari tinana katoa, mai i te hunga kaitoi ki nga kaitakaro matatau, na te mea ka ngawari te whakarereke kia rite ki o raatau kaha. Ka hiahia nga tangata ki te mahi i tenei mahi hei whakapai ake i te kaha o te tinana o raro, te whakakaha ake i o raatau mahi hakinakina, ki te tangi noa ranei i o ratou papa me o ratou huha.

Whakarite i te: He Whakateretere-Whakamārama Raro-Runga

• Me ata timata ki te hiki i te kettlebell ki to pakihiwi, kia piri tonu to tuke ki to tinana me te kettlebell ki raro ki runga puta noa i te nekehanga.
• Kia eke te kettlebell ki te teitei o te pakihiwi, okioki mo te wa poto, kia mau tonu te mana me te taurite o te kettlebell.
• I muri iho, whakamuri atahia te kettlebell ki raro ki te turanga timata, kia mau tonu te anga whakarunga o te raro o te kettlebell.
• Whakahokia tenei motini mo te maha o nga tukurua e hiahiatia ana, katahi ka huri i nga ringaringa me te mahi ano i nga nekehanga me tetahi atu ringa.

Nga Tohu mō te Whakaputa Raro-Runga

• Te Whakanuia Ataahua: Ko te hapa noa ko te whakamahi i te kettlebell he taumaha rawa, ka raru pea te ahua me te whara. Me timata ma te taumaha ka taea e koe te whakahaere pai me te piki haere i te wa e pai ake ai to kaha me to tikanga.
• Te Arotahi ki te Taurite: Ko te korikori Raro-Up ehara i te mea mo te kaha anake, engari mo te toenga. He mea nui kia mau tonu to mahi me to tinana kia taurite puta noa i te mahi. Kaua e tere haere i roto i nga nekehanga, na te mea ka ngaro koe i te toenga me te mana o te kettlebell.
• Whakawera: He mea nui ki te whakamahana i to tinana i mua i te mahi i te korikori o raro. Tenei

Raro-Runga He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Raro-Runga?

Ae, ka taea e te hunga timata te mahi korikori Raro-Up, engari he mea nui kia tiimata me te taumaha ngawari kia pai ai te ahua me te aukati i te whara. Ko te korikori Raro-Up, he maha nga mahi me te kettlebell, he huarahi pai ki te whakapai ake i te pumau o te pokohiwi me te kaha mau. Heoi ano, he uaua na te mea me kaha te whakahaere me te taurite. E taunaki ana kia mahi tahi nga kaiwhakangungu me tetahi tohunga mohio ki te ako i te tikanga tika.

He aha ngā rerekētanga māori o te Raro-Runga?

• Ko te "Spiced Bottoms-Up" tetahi atu momo rereke ka taapirihia he hinamona, nutmeg ranei ki te inu, he pai mo te wa hararei.
• Kei roto i te rereketanga o "Tropical Bottoms-Up" he painapa, he wai kokonati ranei, ka huri i te inu ki te reka o te whenua.
• Ko te "Berry Delight Bottoms-Up" ko te taapiri i etahi hua hou penei i te raspberries, blueberries ranei ki roto i te ranunga, ka puta he hua hua.
• Ko te "Kawhe Aroha' Raro-Up" he rerekee ka taapirihia e koe he pupuhi o te espresso, he koko kawhe inamata ranei, ka tuku he whana kawhe ki te inu tuku iho.

He aha ngā mahi whakapaipai mō te Raro-Runga?

• Ko te Kettlebell Swing tetahi atu mahi e whakakii ana i te Bottoms-Up i te mea e aro ana ki nga roopu uaua ano, tae atu ki nga glutes, hamstrings, hips, core, me te tuara, e whakanui ana i te kaha me te kaha o enei uaua.
• Ka taea hoki e te Goblet Squat te whakakii i te Raro-Runga i te mea e mahi ana ki te tinana o raro me te kaha matua, e whakarato ana i te mahi taurite ina honoa ki te tinana o runga me te arotahi kaha o te Raro-Up.