Takoto Ab Press

• Kōaro Tinana: Ihiwe
• Taputapu: Ura tinana
• Kōaro Mīhini: Rectus Abdominis
• Kōaro Tuarua: Iliopsoas

Whakataki ki te Takoto Ab Press

Ko te Lying Ab Press he mahi whakapakari matua e aro ana ki nga uaua o te puku, me te whakapai ake i te pumau me te tu. He pai mo te hunga takitahi i nga taumata whakapakari tinana katoa, mai i te hunga kaitoi ki nga kaitakaro matatau, na te mea ka taea te whakarereke kia rite ki te taumata whakapakari tinana o tetahi. Ka hiahia nga tangata ki te mahi i tenei mahi na te mea ehara i te mea ka whakanui ake i te kaha me te pumau, engari ka awhina ano hoki ki te pai ake o nga mahi i etahi atu mahi whakangungu me nga mahi o ia ra, me te whakaiti i te mate o te mamae o muri.

Whakarite i te: He Whakateretere-Whakamārama Takoto Ab Press

• Kia mau ki nga ringa e rua he dumbbell, pereti taumaha ranei, ka toro atu o ringa ki runga ake i to uma.
• Ma te pupuri i o ringa kia tika, whakahekehia te taumaha ki raro ki to puku, kia uru atu o uaua matua i a koe e pera ana.
• Kia tata te taumaha ki to puku, panaia te taumaha ki runga ki te turanga timata ma te whakamahi i ou uaua puku.
• Whakahokia te mahi mo te maha o nga tukurua e hiahia ana koe, me te whakarite kia mau tonu to kaupapa puta noa i te nekehanga.

Nga Tohu mō te Whakaputa Takoto Ab Press

• Te Nekehanga Whakahaere: Whakaitihia te taumaha i muri i to mahunga me te pupuri i o ringaringa kia paku. Me ahu mai te korikori i o pakihiwi, kaua i o tuke. Me karo i te pohehe noa o te piko o ou tuke, he tere rawa ranei te neke, na te mea ka raru to uaua me o hononga.
• Te Whakaaetanga Matua: I a koe e whakaheke ana i te taumaha, uru atu to puku me te pupuri i to tuara o raro ki te papa. Ka awhina tenei ki te aro ki nga uaua o te puku me te aukati i to tuara kia kore e piko, he hapa noa tera ka puta te mamae o muri.
• Katoa o te Motini: Kia tino toronga te taumaha ki muri i to mahunga, whakamahia to puku ki te toia te taumaha ki runga ki te tuunga timatanga. Me tino whakaoti te awhe katoa

Takoto Ab Press He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Takoto Ab Press?

Ae, ka taea e te hunga timata te mahi a Lying Ab Press. Heoi, he mea nui kia timata ma te taumaha ngawari me te aro ki te ahua kia kore ai e whara. Pērā i ngā mahi hou, he pai pea te whai i te kaiwhakangungu, i te tangata mohio ranei hei whakaatu i te nekehanga i te tuatahi. Ano, he mea nui te whakarongo ki to tinana; ki te rongo koe i te mamae, te mamae ranei, mutu tonu te mahi.

He aha ngā rerekētanga māori o te Takoto Ab Press?

• The Bicycle Crunch: I tenei putanga, ka takoto koe ki to tuara, kawea o turi ki to uma, ka pa atu ki to tuke ki te taha o te pona.
• Te Huringa Waewae: I konei, ka takoto koe i to tuara, kia tika o waewae, ka hiki ake ki raro, kaua e pa ki te whenua.
• Ko te Twist Russian: Ko tenei rereketanga ko te noho ki runga i te papa me te piko o ou turi, te okioki paku ki muri, me te huri i to rama mai i tetahi taha ki tetahi taha.
• Te Mahere: I tenei putanga, ka mau koe i to tinana ki te raina tika mai i to mahunga ki o waewae, ka okioki i runga i ou tuke me o matimati.

He aha ngā mahi whakapaipai mō te Takoto Ab Press?

• Ko nga paihikara paihikara e whakakii ana i te Lying Ab Press ma te aro ki nga obliques me te puku o raro, nga waahi kaore pea i te tino mahi i te waa o te Lying Ab Press, na reira ka pai te mahi a te puku.
• Ko te korikori Russian Twist e whakakii ana i te Lying Ab Press na te mea e aro ana ki te uaua abdominis transverse, e warewarehia ana i roto i te maha o nga mahi whakangungu engari he mea nui ki te pumau me te kaha, te whakapai ake i te whaihua o te Lying Ab Press.