Roa Arm Crunch

• Kōaro Tinana: Ihiwe
• Taputapu: Ura tinana

Whakataki ki te Roa Arm Crunch

Ko te Long Arm Crunch he mahi tino whai hua e aro ana ki nga uaua puku, e whakatairanga ana i te kaha me te pumau. He pai mo te hunga timata me te hunga kaingākau ki te whakapakari tinana, he rerekee ake te wero o te crunch tuku iho. Ma te whakauru i tenei mahi ki o raatau mahi, ka taea e nga tangata takitahi te whakarei ake i te whakamaramatanga o nga uaua puku, te whakanui i te kaha o te tinana, me te whakapai ake i o raatau tuunga me te toenga.

Whakarite i te: He Whakateretere-Whakamārama Roa Arm Crunch

• Torohia o ringaringa ki muri i to mahunga kia rite ki to tinana, ma te awhi i o ringaringa me te pupuri i te taumaha mama.
• Whakauruhia to matua me te hiki ake i to tinana o runga mai i te papa, kia mau tonu o ringa ki te taha o ou taringa.
• Whakahokia ki raro ki te turanga tuatahi, kia rite tonu o ringaringa ki to tinana.
• Whakahokia tenei motini mo te maha o nga tukurua e hiahia ana koe, kia mau tonu te whakahaere i o nekehanga me te mahi o to matua puta noa.

Nga Tohu mō te Whakaputa Roa Arm Crunch

• **Whakamahia To Koromatua**: I a koe e mahi ana i te korikori tinana, me whakarite kia pakaru o uaua puku. Ma tenei ka whakarite kei te whakauru koe i nga uaua tika me te kore e whakapakeke i to kaki, i to tuara ranei. Ko te hapa noa ko te whakamahi i to kaki, i to tuara ranei ki te toia koe ki runga, kaua ki o uaua matua.
• **Te Nekehanga Whakahaere**: I te wa e hiki ana to tinana o runga, me mahi i roto i te nekehanga puhoi me te whakahaere. A ape i te whakakorikori, te kaha ki te hiki ake i a koe, na te mea ka whara koe. Waihoki, whakamuri koe ki raro ki te waahi timatanga i roto i te puhoi, te whakahaere tikanga.

Roa Arm Crunch He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Roa Arm Crunch?

Ae, ka taea e te hunga hou te mahi i te mahi Long Arm Crunch. He mahi tino pai mo te whakapakari i nga uaua puku. Heoi, he mea nui kia tika te mahi kia kore ai e raru, e whara ranei. Anei me pehea te mahi: 1. Takoto to tuara ki runga i te whariki. Torohia o ringaringa ki muri i to mahunga. 2. Kia mau o ringaringa ki te taha o o taringa, whakapakeke i to puku ki te hiki ake i to pakihiwi mai i te papa. 3. Whakahokia ki raro ki te whakaoti kotahi te whakahoki. Kia maumahara ki te puhoi me te whakahaere i o nekehanga, me te karo i te whakamahi i to kaki me to pakihiwi ki te toia koe ki runga. Tīmatahia me te ruarua o nga whakautu ka piki haere i a koe e kaha ake ana. I nga wa katoa he whakaaro pai ki te korero ki tetahi tohunga ngaio tinana ki te kore koe e tino mohio ki te ahua tika.

He aha ngā rerekētanga māori o te Roa Arm Crunch?

• Ko te Vertical Leg Crunch tetahi atu putanga e takoto ana koe i to tuara me te toro atu o waewae ki runga, katahi ka mahi i te motini kuru.
• I roto i te Reverse Crunch, ka takoto koe ki muri ka hiki ake i to hope i runga i te papa i te wa e piko ana o turi ki to uma, kaua ki te hiki i to tinana o runga.
• Ka whakakotahihia e te Double Crunch te Long Arm Crunch me te whakamuri whakamuri, ka hikina to tinana o runga me o waewae mai i te papa i te wa kotahi.
• Ko te Stability Ball Crunch he rerekee ka mahia e koe te Roa Arm Crunch i te wa e whakataurite ana koe i runga i te poi pumau, e kaha ake ai o uaua matua.

He aha ngā mahi whakapaipai mō te Roa Arm Crunch?

• Ka whakakiia ano hoki e te Whakaoho Waewae nga Roopu Roa i a ratau e aro ana ki nga uaua o raro o te puku, ka warewarehia i roto i nga mahi korikori tuku iho.
• He tino pai nga Mahere ki te Long Arm Crunch i a raatau e uru ana ki te kaupapa katoa, te whakapai ake i te pumau me te kaha, ka taea te whakanui i te whaihuatanga o te motini o te ringa roa i roto i te Long Arm Crunch.