Ripeka Hurihuri Noho-Runga

• Kōaro Tinana: Ihiwe
• Taputapu: Ura tinana

Whakataki ki te Ripeka Hurihuri Noho-Runga

Ko te Cross Twisting Sit-Up he whakakorikori puku e whakakaha ana, e whakakorikori ana i te uho, me te aro nui ki nga obliques. He pai mo te hunga takitahi ahakoa te taumata whakapakari tinana e whai ana ki te whakakaha ake i o raatau kaha, pumau, me te toenga tinana katoa. Na roto i te whakauru i tenei mahi ki o raatau mahi, ka taea e nga tangata takitahi te whakapai ake i to raatau tuunga, te whakanui i o raatau mahi takaro, me te whakaiti i te mate o te mamae o muri.

Whakarite i te: He Whakateretere-Whakamārama Ripeka Hurihuri Noho-Runga

• Whakanohoia o ringaringa ki muri i to mahunga, ka anga nga tuke ki waho, kia kaua e toia to kaki ina neke koe.
• Whakauruhia to matua ka hikina to tinana ki runga ki ou turi, me te kopikopiko i to rama kia neke to tuke matau ki to turi maui.
• Whakahokia to tinana ki te waahi timatanga i runga i te mana whakahaere.
• Whakahokia ano te mahi, i tenei wa ka kopikopikohia to rama kia neke to tuke maui ki to turi matau, ka haere tonu ki te huri i nga taha mo ia whakahoki.

Nga Tohu mō te Whakaputa Ripeka Hurihuri Noho-Runga

• Te Nekehanga Whakahaere: Ka timata koe ki te noho, whiria to rama me te ngana ki te pa atu i to tuke matau ki to turi maui, ka hoki ki raro. Whakahokia te nekehanga ki tera taha. Ko te mea nui ko te mahi i te korikori kia ata haere me te whakahaere, kaua ki te tere haere i nga mahi tukurua. Ka awhina tenei ki te whakauru i nga uaua tika me te whakaiti i te tupono o te whara.
• Te Manawa: Te manawa i te wa e hikina ana e koe to tinana me te wiriwiri, ka ngohia ka heke koe ki te papa. Ma te manawa tika ka whiwhi koe i te hāora nui ka taea hoki te awhina i a koe ki te pupuri i te manawataki i roto i te mahi.
• A ape i te Whakawhanaunga i te kaki:

Ripeka Hurihuri Noho-Runga He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Ripeka Hurihuri Noho-Runga?

Ae, ka taea e te hunga timata te mahi Whakawhitiwhiti Whakawhitinga Noho-Up. Engari, he mea nui kia mahara ko tenei mahi me whai taumata o te kaha me te ngawari. Me timata te hunga timata ki te iti ake o nga nekehanga me te piki haere i te wa e pai ake ai te kaha me te ngawari. Pērā ki ngā mahi hou, ka tūtohu kia puhoi te tiimata me te aro ki te ahua kia kore ai e whara. Mēnā ka pā mai te pōreareatanga, he pai ki te whakamutu me te kōrero ki tētahi tohunga ngaio.

He aha ngā rerekētanga māori o te Ripeka Hurihuri Noho-Runga?

• Nga Huringa Ruhia: I konei, ka noho koe ki te whenua me te piko o ou turi, toia to puku ki to tuara, ka huri i to rama mai i tetahi taha ki tetahi taha.
• V-ups Oblique: I tenei rereketanga, ka takoto koe ki to taha me to tinana i roto i te raina tika, katahi ka hikina o waewae mai i te papa i te wa e hikina ana to tinana o runga, ka hanga he ahua V.
• Te Whakawhiti-Tiana Tuhi: Ko tenei mahi ko te tu tika, te hiki i tetahi pona me te kawe ki runga i to tinana kia tutaki ki te tuke i runga i te neke.
• Mahere me te Turi ki te Tuke: I tenei putanga, ka tiimata koe i runga i te tuunga mahere katahi ka haria to turi ki te tuke o tera taha, ka kuhu i to matua me te kopikopiko i to tinana.

He aha ngā mahi whakapaipai mō te Ripeka Hurihuri Noho-Runga?

• Nga Pahikara Pahikara: He rite ki te Whakawhiti Paihikara Noho-Ups, Ka mahi a Pahikara Crunches ki nga uaua puku o runga me raro, me te whakauru ano i nga obliques, na reira ka pai ake te kaha me te ngawari o te rohe matua katoa.
• Mahere me te Hip Dips: Ko tenei mahi ka whakakiia te Whakawhiti Whakawhiti Noho-Runga ma te aro ki nga uaua kopikopiko, engari ka whakauru ano hoki i nga whakangungu pumau, ka taea te whakapai ake i te whaihua o te nekehanga hurihuri i roto i te Whakawhiti Whakawhitinga Noho.