Raro Runga

• Kōaro Tinana: Ngo-pango, Ihiwe
• Taputapu: Ura tinana

Whakataki ki te Raro Runga

Ko te Bottoms Up he mahi hihiri e aro nui ana ki nga glutes, hamstrings, me te tuara o raro, hei awhina i te kaha me te pumau o te tinana. He mahi tino pai mo te hunga kaingākau ki te whakapakari tinana o nga taumata katoa e whai ana ki te whakakaha ake i te kaha o te tinana o raro me te whakapai ake i o raatau tuuranga. Ka hiahia pea nga tangata takitahi ki te whakauru i te Bottoms Up ki roto i a raatau mahi na te mea ehara i te mea ka whakanui noa i te manawanui me te ngawari engari ka whai waahi ano ki te pai ake o te taurite me te whakakotahi.

Whakarite i te: He Whakateretere-Whakamārama Raro Runga

• Whakanuia te peera kettlebell, me te pupuri i te taha ki raro, kia toro atu to ringa ki runga ake i to mahunga.
• Kia mau tonu to mahi me to tinana kia taurite, kia mau tonu te tuunga o te kettlebell.
• Whakahokia te peera kettlebell ki raro ki te tuunga timatanga, kia mau tonu koe ki te whakahaere me te pupuri i te kettlebell ki raro puta noa i te nekehanga.
• Whakahokia tenei nekehanga mo te maha o nga tukurua e hiahiatia ana, me te whakarite kia puhoi me te whakahaere i o nekehanga.

Nga Tohu mō te Whakaputa Raro Runga

• Whakauruhia To Kaupapa: Kia whai hua mai i nga Raro ki runga, he mea nui ki te whakauru i to kaupapa puta noa i te kaupapa katoa. Ehara tenei i te awhina anake i a koe ki te pupuri i te taurite engari ka mahi ano i o uaua puku.
• Te Nekehanga Puhoi me te Whakahaere: Ko tetahi atu he hei karo ko te tere haere i roto i te mahi. Ehara i te mea mo te tere ka taea e koe, engari me pehea te whakahaere i te kettlebell. Me āta neke, me te ata noho, me te arotahi ki te pupuri i te toenga o te kettlebell.
• Kaua e taumaha: Ko te hapa noa ko te whakamahi i te kettlebell he taumaha rawa. Ko te Raro ki runga e hiahia ana kia nui te pumau me te whakahaere, me te whakamahi i te taumaha

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 ki runga, engari he mea nui kia tiimata me te taumaha ngawari kia pai ai te ahua me te karo i te whara. Ko te whakakorikori o raro, he mea mahi ma te kettlebell, he pai mo te whakapai ake i te pumau o te pokohiwi me te kaha mau. Heoi ano, ka taea te whakawero na te mea me kaha te taurite me te mana whakahaere. E taunaki ana kia rapua e te hunga timatanga te awhina mai i tetahi tohunga ngaio tinana ki te ako i te tikanga tika.

He aha ngā rerekētanga māori o te Raro Runga?

• Ko "Heels to the Sky" tetahi atu putanga e hikitia ana e te katoa o ratou karaihe ki runga ake i o ratou mahunga i mua i te inu.
• Ko te "Reverse Toast" he momo rerekee ka inu te katoa i te tuatahi i mua i te hiki o o ratou mohiti me te paotaki tahi.
• Ko te "Around the World" he momo rerekee ka whakaarahia e ia kaiuru tana karaehe, ka hiahia mo tetahi whenua, ka inu te katoa.
• Ko te "Cheers to the Mirror" he momo rerekee ka whakaarahia e te katoa o ratou mohiti ki te whakaata, ka tunu i o ratou whakaaro huritao i mua i te inu.

He aha ngā mahi whakapaipai mō te Raro Runga?

• Whakapiki Turikina: Ka whakakiia e tenei mahi a Raro Runga ake ma te wero i to pauna, ruruku, me te kaha o te tinana katoa, he mea tino nui mo te mahi angitu o Raro Runga.
• Te Hīkoi a te Kaiahuwhenua: Ka whakakiia e tenei korikori o Raro ki runga i te mea e whakakaha ana i to uwhi, e whakapumau ana i to pakihiwi, e whakakaha ake ai i to kaha matua, e hiahiatia ana enei mea katoa mo te angitu o raro ki runga.