Ringa Whānui Pana-ake

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

Whakataki ki te Ringa Whānui Pana-ake

Ko te Wide Hand Push-up he whakakorikori tinana o runga e aro nui ana ki te uma, nga pakihiwi, me nga triceps, me te whakauru ano i te matua. Ko tenei rereketanga o te pana-ake tuku iho he pai mo nga tangata takitahi kei te taumata whakapakari tinana e whai ana ki te whakarei ake i te kaha o te tinana o runga me te manawanui. Ma te whakauru i nga Push-up Wide Hands ki roto i to mahinga, ka taea e koe te whakapai ake i te whakamaramatanga o te uaua, te whakatairanga i te pai ake o te tuunga, me te whakanui ake i te pumau o te tinana.

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

• Torohia o waewae ki muri i a koe, kia whakataurite i runga i nga poi o ou waewae, me te whakatika i to tinana ki te raina tika mai i to mahunga ki o rekereke.
• Whakahekea to tinana ki te whenua ma te piko o ou tuke, kia tika to tinana me to matua.
• Whakahokia to tinana ki runga ki te tuunga timatanga ma te whakatika i o ringaringa, kia mau tonu o ringaringa me to tinana kia tika.
• Whakahokia te nekehanga mo te maha o nga tukurua e hiahiatia ana, me mahara ki te manawa ki roto i a koe e whakaheke ana i to tinana me te manawa ka pana koe ki runga.

Nga Tohu mō te Whakaputa Ringa Whānui Pana-ake

• **Whakamaua te Puka Pai**: Puritia to tinana ki te raina tika mai i to mahunga ki o rekereke puta noa i te mahi. Ko te tikanga o tenei ko te whakauru i to matua me te kore e tuku i to hope kia totohu, i to reke kia mau ki te rangi, he he noa iho.
• **Ngā Nekehanga Mana**: Ehara i te maha o nga pana-ake ka taea e koe, engari me pehea e taea ai e koe te mahi. Whakahekea to tinana kia eke ra ano to uma ki runga ake i te whenua, katahi ka pana atu koe ki runga me taua mana whakahaere. A ape i te tere haere i te nekehanga, te whakamahi i te torohaki ranei, na te mea ka puta he whara me te whakaiti i te whai huatanga o te mahi.
• **Tauhanga Manawa**: Manawa ki roto

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 te whakakorikori ringa Wide Ring Push-up, engari he uaua pea na te mea me whai taumata te kaha o te tinana o runga. He mea nui ki te timata ki te pana-ake taketake me te whakanui i te taumata uaua kia kore ai e whara. Mena he uaua rawa te mahi a te tangata timata, ka taea e ia te whakarereke i te mahi ma te mahi i runga i ona turi, kaua ki o maihao. I nga wa katoa ka tūtohu kia rapu tohutohu mai i tetahi tohunga ngaio tinana kia tika ai te ahua me te tikanga.

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

• Push-up Spiderman: Ko tenei rerekee hiahia ana koe ki te kawe i to turi ki to tuke i te taha kotahi i a koe e whakaheke ana i to tinana, ka taapirihia he wero nui me te wero hiwi ki te neke.
• Whakahekea te Push-up: Mo tenei rereketanga, ka tuu o waewae ki runga i te mata teitei, penei i te tauera, i te hikoi ranei, ka nui ake te wero ki to uma me to pakihiwi.
• Plyometric Push-up: He momo rerekee tenei e pana ake ai koe ki runga ki te hiki ake o ringaringa mai i te whenua, me te taapiri i te mana me te huānga ngakau ki te mahi.
• Push-up One-Arm: Ko tenei rereketanga matatau ko te mahi pana-ake me te ringa kotahi anake, ka tino whakanui ake i te kaha me te toenga e hiahiatia ana.

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

• Ka whakakiia ano e te Incline Push-up te Wide Hand Push-up ma te aro ki nga uaua o raro o te uma me te mua o nga pakihiwi, he iti nei te mahi i te wa o te Whanui Ringa Push-up, na reira ka nui ake te mahi o te uma.
• Ko te Taimana Push-up tetahi atu mahi tino pai na te mea ka whakanui ake i te triceps me nga uaua o roto o te uma, ka taea te whakapai ake i te mahi pana-ake me te whakataurite i te whanaketanga kaha puta noa i te uma me nga ringa.