Ringa Whānui Pana ake

• Kōaro Tinana: Kiritane
• Taputapu: Ura tinana
• Kōaro Mīhini: Pectoralis Major Sternal Head
• Kōaro Tuarua: Deltoid Anterior, Pectoralis Major Clavicular Head, Triceps Brachii

Whakataki ki te Ringa Whānui Pana ake

Ko te Wide Hand Push Up he mahi whai hua e aro ana, e whakapakari ana i te uma, nga pakihiwi, me nga uaua o runga o te tinana. He pai tenei mahi mo nga tangata takitahi i nga taumata whakapakari tinana katoa, ina koa ko te hunga e titiro ana ki te whakakaha ake i te kaha o te tinana me te manawanui. Ko te whakauru i nga Push Ups Ringa Whanui ki roto i o mahinga ka taea te whakapai ake i te whakamaramatanga o nga uaua, te whakanui i te kaha o te tinana, me te whakakaha i te tinana mahi, ka ngawari ake nga mahi o ia ra.

Whakarite i te: He Whakateretere-Whakamārama Ringa Whānui Pana ake

• Kia mau to tinana kia tika, kia pakari, mai i to mahunga ki o rekereke, me te whakauru i to matua.
• Whakahekea to tinana ki raro, ka piko o tuke ki nga taha kia tata ra ano to uma ki te papa.
• Tatari mo tetahi wa ki raro o te nekehanga, me te whakarite kei te 90-tohu te koki o ou tuke.
• Panahia to tinana ki runga ki te tuunga timatanga, totoro katoa o ringaringa engari kaua e kati o tuke. Whakahokia te tukanga mo te maha o nga tukurua e hiahiatia ana.

Nga Tohu mō te Whakaputa Ringa Whānui Pana ake

• Kia mau tonu te Whakaritenga Tika: Me hanga e to tinana he raina tika mai i to mahunga ki o rekereke. Ko te tikanga tenei me whakauru koe i to uho me to glute kia kore ai o hope e paheke, kia teitei rawa ranei. Ko te hapa noa ko te tuku i te tuara o raro kia taka, i te reke ranei e ara ake, e rua pea ka whara.
• Te Nekehanga Whakahaere: I te wa e whakahekehia ana to tinana, me puhoi me te whakahaere kia tata te pa o to uma ki te papa. Na, panaia to tinana ki runga ki te turanga timatanga. A ape i te whakakorikori i te nekehanga, te whakamahi i te torohaki ki te pana ki runga, ka taea te whakaiti i te whai huatanga o

Ringa Whānui Pana ake He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Ringa Whānui Pana ake?

Ae, ka taea e te hunga katahi ka mahi i te whakakorikori ringa Wide Ring Push-up, engari he uaua pea i te tuatahi na te mea me kaha ake i te pana-ake paerewa. Ko tenei mahi ka kaha ake te whai i nga uaua o te uma me te pakihiwi. Mena he uaua rawa i te tuatahi, ka taea e te hunga timata te whakarereke i te mahi ma te mahi i nga pana ki runga i o ratou turi, ki runga ranei i te pakitara kia nui ra ano te kaha ki te mahi i te pana-a-ringa whanui. He mea nui tonu kia mau tonu te ahua kia kore ai e whara.

He aha ngā rerekētanga māori o te Ringa Whānui Pana ake?

• Push-Up Whakapiki: Mo tenei rereketanga, ka tuu o ringaringa ki runga i te mata teitei penei i te tauera, i te hikoi ranei, e aro ana ki to pouaka o raro me to pakihiwi.
• Whakahekea Push-Up: Ko te whakatakoto i o waewae ki runga i te mata teitei, te whakanui ake i te uaua me te aro ki te uma o runga me nga pakihiwi.
• Archer Push-Up: I tenei rereketanga, ka toro atu tetahi ringa ki te taha, ka rite ki te kaikopere e toia ana te kopere, ka piki ake te kaha o tetahi ringa.
• One Arm Push-Up: He momo whakawero tenei ka mahia e koe te pana ki runga me te ringa kotahi, ka tino whakanui ake te kaha me te toenga e hiahiatia ana.

He aha ngā mahi whakapaipai mō te Ringa Whānui Pana ake?

• Dumbbell Bench Press: Ko tenei mahi e mahi ana i te pectoralis major, o mua deltoids, me te triceps, he rite ki nga roopu uaua rite te pana-a-ringa whanui, e whakarato ana i te huarahi whakangungu kaha e whakakii ana i te mahi taumaha tinana.
• Mahere: Ka whakakaha nga Mahere i te matua me te whakapai ake i te pumau o te tinana, he mea tino nui mo te pupuri i te ahua tika i te wa o te pana-a-ringa whanui, na reira ka piki ake te whai huatanga o te mahi pana.