Superman Pana-ake

• Kōaro Tinana: Kiritane
• Taputapu: Ura tinana
• Kōaro Mīhini: Pectoralis Major Sternal Head, Rectus Abdominis
• Kōaro Tuarua: Latissimus Dorsi, Pectoralis Major Clavicular Head, Quadriceps, Tensor Fasciae Latae

Whakataki ki te Superman Pana-ake

Ko te Superman Push-up he mahi hihiri e whakakotahi ana i te whakangungu kaha me te plyometrics ki te mahi i to uma, pakihiwi, tuara me to matua. He pai mo te hunga kaingākau ki te whakapakari tinana e whai ana ki te whakakaha ake i a raatau mahi whakangungu me te wero i o raatau tinana o runga me te pumau. Ko tenei mahi e kore noa e awhina ki te hanga uaua me te whakanui ake i te kaha, engari ki te whakanikoniko i te whakakotahitanga o te tinana me te ngawari, ka waiho hei whiringa pai mo nga kaitakaro me nga tangata takitahi e whai ana ki te whakangungu tinana katoa.

Whakarite i te: He Whakateretere-Whakamārama Superman Pana-ake

• Whakahekea to tinana ki te whenua, piko o tuke me te pupuri i to matua.
• I a koe e turaki ana i to tinana ki runga, totoro atu tetahi ringa ki mua i a koe me te taha o te waewae tika ki muri i a koe, penei i a Superman e rere ana.
• Kia mau ki tenei tuunga "Superman" mo te wa poto, katahi ka whakahokia to ringa me to waewae ki te whenua, ka hoki ki te tuunga pana-ake.
• Whakahokia te tukanga, i tenei wa ka toro atu te ringa me te waewae i te wa e pana ana. Kia mahara kia noho tika to tinana puta noa i te mahi.

Nga Tohu mō te Whakaputa Superman Pana-ake

• **Whakangungu Whakakaha**: Ko te Superman Push-ups he mahi whakawero e hiahia ana kia nui te tinana o runga me te kaha matua. Mēnā he tauhou koe ki te pana-ake, ki te whakangungu kaha ranei, me timata ki etahi atu korikori taketake ka piki haere ki runga ki te Superman Push-ups. Ka awhina tenei ki te aukati i te whara me te whakarite ka taea e koe te mahi tika.
• **Ngā Nekehanga Mana**: I a koe e mahi ana i te Superman Push-ups, he mea nui ki te whakahaere i o nekehanga. Whakahekea, ka hikina to tinana kia ata noho, me te karo i nga nekehanga ohorere ranei. Ma tenei ka awhina koe ki te whakauru i nga uaua tika me te karo i te wero, i te whara ranei.
• **Hape noa**: Ko etahi o nga hapa noa hei karo ko te kore e noho tika te tinana

Superman Pana-ake He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Superman Pana-ake?

Ko te Superman Push-up he mahi tino matatau e hiahia ana kia nui te kaha, te toenga, me te ruruku. I te nuinga o te wa kaore i te taunakitia mo te hunga katahi ano ka pa mai te whara ki te kore e tika te mahi. Me timata te hunga timata ki te pana-ake taketake me te ahu whakamua ki nga momo rerekee ake i te mea ka pai ake o raatau kaha me o raatau tikanga. Me mahara tonu ki te korero ki tetahi tohunga ngaio tinana ki te kore koe e tino mohio mo tetahi mahi.

He aha ngā rerekētanga māori o te Superman Pana-ake?

• Superman Clap Push-Up: I tenei putanga, ka mahia e koe he pana-ake a Superman engari ka taapirihia he pakipaki i te tihi o te nekehanga i te wa e noho ana to tinana ki te rangi.
• Superman Diamond Push-Up: Ko tenei rereketanga ko te hanga i te ahua taimana me o ringaringa ki runga i te papa, ka kaha ake te aro ki nga triceps.
• One-Leg Superman Push-Up: Ko tenei putanga ka taapiri atu he wero ma te hiki i tetahi waewae mai i te whenua i te wa e mahi ana i te mahi.
• Whakahekea Superman Push-Up: Ko tenei rereketanga ko te whakanoho i o waewae ki runga i te mata teitei, te whakanui ake i te uaua me te kaha o te mahi.

He aha ngā mahi whakapaipai mō te Superman Pana-ake?

• Burpees: Ko nga Burpees he mahi tinana katoa, penei i te Superman Push-ups, te whakakotahi i te kaha me te whakangungu cardio, e awhina ana ki te whakapakari i te manawanui, te ngawari, me te whakakotahi.
• Nga Kaipiki Maunga: Ko tenei mahi e whakakii ana i a Superman Push-ups ma te aro ki nga roopu uaua rite, tae atu ki te uma, nga ringa, me te matua, me te whakapai ake i te oranga ngakau, penei i te ahua kaha o te Superman Push-ups.