Ripeka Arms Push-up

• Kōaro Tinana: Triceps: Kōrero mō ngā hōtaka mahi tinana., Ngaata-poka Ure
• Taputapu: Ura tinana
• Kōaro Mīhini: Triceps Brachii
• Kōaro Tuarua: Biceps Brachii, Brachialis, Brachioradialis, Deltoid Anterior, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head

Whakataki ki te Ripeka Arms Push-up

Ko te Cross Arms Push-up he mahi whakawero i te tinana o runga e aro ana ki te uma, nga pakihiwi, me nga ringaringa, me te whakauru ano i te matua mo te pumau. He pai tenei mahi mo te hunga takawaenga ki te hunga kaingākau ki te whakapakari tinana e whai ana ki te whakakaha ake i a raatau mahi pana me te whakakaha ake i te tinana o runga. Ko te whakauru i nga Push-ups Cross Arms ki roto i to kaupapa whakangungu ka taea te whakapai ake i te whakamaramatanga o nga uaua, te whakatairanga i te pai ake o te tuunga, me te whakanui ake i te kaha o te tinana.

Whakarite i te: He Whakateretere-Whakamārama Ripeka Arms Push-up

• Whakawhitihia to ringa matau ki runga i to maui, tuuhia ki te waahi o to ringa maui ka nukuhia to ringa maui ki te taha matau o to tinana, kia whiti ai o ringaringa ki raro i to uma.
• Whakahekea to tinana ki te whenua i runga i te korikori whakahaere, whakapiko i o tuke me te pupuri i to tinana kia tika.
• Panahia to tinana ki runga ki te tuunga tiimata ma te whakamahi i ou ringa me nga uaua o te uma, kia mau tonu te tuunga-ringa.
• I muri i te whakaoti i te maha o nga tukuruatanga e hiahiatia ana, hurihia te whakawhiti o ou ringa (maui ki te taha matau) kia pai ai te whakawhanaketanga o nga taha e rua o to tinana.

Nga Tohu mō te Whakaputa Ripeka Arms Push-up

• **Whakamahia To Core**: He mea nui ki te whakauru i o uaua matua i a koe e mahi ana i te pana-ake ringa ripeka. Ehara tenei i te awhina anake i a koe ki te pupuri i te taurite engari ka tiakina hoki to tuara o raro. Ko te hapa noa ko te tuku i nga hope kia totohu, kia piri mai ranei, ka puta te mamae o muri me te whakaiti i te whai huatanga o te mahi.
• **Te Nekehanga Mana**: Whakahekea to tinana ki te papa i runga i te mana whakahaere, katahi ka pana whakamuri ki te tuunga timatanga. A ape i te tuku tere ki raro, te whakamahi tere ranei ki te pana whakamuri. Ko te puhoi me te kaha ake o ou nekehanga, ka kaha ake te mahi.
• **Tauhanga Manawa**: Kia mahara ki te manawa

Ripeka Arms Push-up He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Ripeka Arms Push-up?

Ae, ka taea e te hunga katahi ka mahi i te korikori Cross Arms Push-up, engari he uaua pea na te mea me nui te kaha o te tinana o runga. He mea nui kia ata timata, kia aro ki te ahua, kaua ki te rahi. Mena he uaua rawa, ka taea e te hunga timata te whakarereke i te mahi, penei i te pana ki runga i o ratou turi, ki te pakitara ranei kia kaha ra ano to ratou kaha. Pērā ki ngā mahi korikori tinana, e tūtohu ana kia kōrero koe ki tētahi tohunga whakapakari tinana, ki te tākuta rānei i mua i te tīmata i tētahi tikanga whakakori tinana hou.

He aha ngā rerekētanga māori o te Ripeka Arms Push-up?

• Te Push-up Spiderman: Ko tenei putanga e hiahia ana koe ki te hiki i tetahi turi ki te tuke i te taha kotahi i a koe e whakaheke ana i a koe, e taapiri ana i te whakangungu matua ki te pana-ake.
• Te Paheketanga Push-up: Mo tenei, ka tuu o waewae ki runga i te mata teitei penei i te tauera, i te hikoi ranei, me o ringaringa ki runga i te whenua, ka piki ake te uaua me te aro ki to uma o runga me to pakihiwi.
• Te Push-up One-Arm: He momo wero tenei ka whakamahia e koe te ringa kotahi ki te turaki i to tinana ki runga, me te whakanui ake i te kaha e hiahiatia ana me te aro ki to matua.
• Te Pakipaki Push-up: He mahi plyometric pahū tenei e turaki ana koe i a koe ki runga me te kaha ki te pakipaki i o ringaringa ki waenganui i mua i te taunga, e whakanui ana i to kaha me to mana.

He aha ngā mahi whakapaipai mō te Ripeka Arms Push-up?

• Mahere: Ko te Mahere he whakangungu kaha matua e whakakii ana i te Cross Arms Push-up ma te whakarei ake i te pumau me te toenga, he mea nui enei e rua mo te pupuri i te ahua tika i te wa o te Cross Arms Push-up.
• Ruku: He rite tonu te mahi a nga ruku ki te Cross Arms Push-up, ara ko te triceps me te uma, engari ka uru ano ki nga pakihiwi, e pai ake ai te kaha me te manawanui o te tinana o runga, he ngawari ake te mahi i te Cross Arms Push- ki runga.