Taimana Pana-ake

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

Whakataki ki te Taimana Pana-ake

Ko te Taimana Push-up he mahi whakawero i te tinana o runga e aro nui ana ki nga triceps, uma, me nga pakihiwi, he huarahi pai ki te hanga i te kaha me te whakamaramatanga uaua. He pai mo te hunga timata me te hunga kaingākau ki te whakapakari tinana, na te mea ka taea te whakarereke kia rite ki nga taumata whakapakari tinana takitahi. Ka taea e nga tangata takitahi te whiriwhiri mo tenei mahi na te mea ehara i te mea ka whakanui ake i te kaha o te tinana o runga engari ka pai ake te pumau o te matua me te pai ake o te toenga tinana.

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

• Whakahekea to tinana ki te whenua, kia tika to tuara me to uho, kia eke noa to uma ki runga ake i te papa.
• Patohia to tinana ki runga ki te tuunga timatanga, kia mau tonu o tuke kia tata ki to tinana puta noa i te nekehanga.
• Kia kaha ki te ngongo i a koe e whakaheke ana i to tinana me te toha i a koe e pana ana ki runga.
• Whakahokia tenei mahi mo te maha o nga tukurua e hiahiatia ana, kia mau tonu te ahua taimana me o ringaringa puta noa.

Nga Tohu mō te Whakaputa Taimana Pana-ake

• **Kia mau tonu te Whakaritea Tikanga o te Tinana**: Kia noho tika to tinana mai i to mahunga ki o rekereke. Kaua e tuku to tuara kia totohu, kia piri ranei to papa ki te rangi. He hapa noa tenei ka pa mai te whara ki muri, ki te pakihiwi ranei. Whakauruhia to matua ki te awhina ki te pupuri i tenei tikanga.
• **Te Nekehanga Whakahaere**: A ape i te tere o te pana-ake. Whakahekea to tinana me te pana whakamuri ki runga ki te tuunga tiimata ma te whakahaere. Ma tenei ka whakarite koe kei te whakamahi koe i ou uaua, ehara i te tere, ki te mahi i te mahi. He hapa noa ko te whakaheke tere

Taimana Pana-ake He Pātai Ā Tene

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

Ae, ka taea e te hunga timata te mahi pana taimana, engari e kiia ana he mahi tino matatau. He mea nui kia pai te turanga o te kaha me te ahua me te pana-ake i mua i te ngana ki te pana taimana. Mēnā he uaua rawa te mahi a te tangata tīmata, ka taea e ia te whakarerekē i te mahi mā te mahi i runga turi, ki te pakitara ranei kia pakari ra ano to ratou kaha. He mea nui tonu te whakarongo ki to tinana me te karo i te pana kaha kia kore ai e whara.

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

• Whakahekea Push-up: Mo tenei rereketanga, ka tuu o waewae ki runga i te mata teitei penei i te tauera, i te hikoi ranei, ka piki ake te uaua me te aro ki te uma o runga me nga pakihiwi.
• Push-up Spiderman: Ko tenei ko te kawe i to turi ki to tuke i runga i ia rep, e taapiri ana i te wero matua me te wero hiwi ki te pana taimana paerewa.
• One Arm Push-up: Ko tenei rereketanga matatau ko te mahi pana-ake me te ringa kotahi anake, ka tino piki ake te uaua me te whai i nga triceps, pouaka, me te matua.
• Pike Push-up: Mo tenei rereketanga, ka timata koe ki te tuunga pike me o hiku e teitei ana i te rangi, ka huri i te arotahi ki o pakihiwi me te uma o runga.

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

• Push-ups Wide Grip: Pēnei i te Push-ups Taimana, Wide Grip Push-ups he kaupapa whakakotahi e uru ana ki te uma, triceps, me nga pakihiwi, engari ka kaha ake te whakanui i nga uaua o te uma, e whakarato ana i te mahi taurite.
• Mahere: Ko nga mahi a te Mahere he whakakii i nga Push-ups Taimana ma te whakapakari i nga uaua matua, he mea nui hei pupuri i te ahua tika i te wa o te pana-ake, na reira ka pai ake te mahi katoa me te whakaiti i te tupono o te whara.