Takoto Whakamuri Toronga me te Perehi

• Kōaro Tinana: Ngo-pango
• Taputapu: Ura tinana
• Kōaro Mīhini: Erector Spinae, Gluteus Maximus
• Kōaro Tuarua: Hamstrings

Whakataki ki te Takoto Whakamuri Toronga me te Perehi

Ko te Toronga Whakamuri Whakamuri me te Perehi he mahi matawhānui e aro ana ki te tuara, glutes, me nga pakihiwi, te whakanui ake i te kaha, te ngawari, me te ruruku tinana katoa. He pai mo nga tangata takitahi i nga taumata tinana katoa, ina koa ko te hunga e titiro ana ki te whakapai ake i o raatau tuunga me te whakaora i te mamae o muri. Ko tenei mahi e hiahiatia ana na tona whai hua ki te whakapakari i te tinana matua me te tinana o runga, te whakatairanga i te pai ake o te hangai tinana, me te whakapai ake i nga nekehanga mahi i roto i te oranga o ia ra.

Whakarite i te: He Whakateretere-Whakamārama Takoto Whakamuri Toronga me te Perehi

• Ma te pupuri i to kaki ki te tuunga koretake, whakaarahia to tinana o runga mai i te whenua ma te whakauru i o uaua tuara, me te toia nga dumbbells ki to uma i runga i te nekehanga hoe.
• Kia tata nga dumbbells ki to uma, pehia ki runga ka toro atu o ringaringa ki mua i a koe.
• Whakahokia to tinana o runga ki te waahi timatanga, me te whakahoki mai i nga dumbbells ki to uma, katahi ka toro atu ki mua i a koe.
• Whakahokia tenei nekehanga mo te maha o nga tukurua e hiahiatia ana, me te whakarite kia puhoi me te whakahaere i o nekehanga kia tino uru ai o uaua tuara.

Nga Tohu mō te Whakaputa Takoto Whakamuri Toronga me te Perehi

• Nga Nekehanga Whakahaere: I a koe e hapai ana i to rama, pehia o ringaringa ki te papa ka toro atu o ringaringa. A ape i nga korikori me te kaha ki te hiki ake i a koe. He hapa noa tenei ka raru te tuara me te kaki. Engari, arotahi ki te whakauru i to matua me te whakamahi i ou uaua tuara hei hiki ake i to tinana o runga.
• Te Whakatikatika o te Upoko: Kia noho kore to kaki i a koe e mahi ana. Kaua e tarai i to kaki, titiro ake ranei, na te mea ka raru to kaki. Me anga to kanohi ki raro, ki mua paku ranei.
• Te Manawa Tika: Whakaritea o nekehanga me to manawa. Whakangohuhia i a koe e whakaheke ana i to tinana me te puha i a koe e hiki ana i to rama ka pehia o ringaringa ki roto

Takoto Whakamuri Toronga me te Perehi He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Takoto Whakamuri Toronga me te Perehi?

Ae, ka taea e te hunga timata te mahi Whakakotahitanga Whakamuri Takoto me te mahi Press. Heoi, he mea nui ki te timata ki te taumaha marama, ki te kore taumaha ranei kia tika ai te ahua me te aukati i te whara. E taunaki ana kia whai kaiwhakangungu, he tangata mohio ranei hei arahi i nga mahi whakangungu kia pai ai te ahua me te tikanga. Pērā i ngā mahi korikori tinana, mena he mamae, he raru ranei, me mutu tonu ka korero ki tetahi tohunga hauora.

He aha ngā rerekētanga māori o te Takoto Whakamuri Toronga me te Perehi?

• Toronga Whakamuri Takoto Whakamuri me te Perehi: Ka mahia tenei momo rereke ki runga i te tauera tapapa, ka piki ake te wero ki to tinana o runga me to matua.
• Te Tonga Whakamuri Whakamuri Dumbbell me te Perehi: Ko tenei rereketanga ko te whakamahi i te dumbbell hei utu mo te barbell, ka taea e koe te mahi takitahi i ia taha o to tinana.
• Toronga Whakamuri Takoto Whakamuri me te Perehi: Ka whakamahia e tenei rereketanga he roopu aukati hei utu mo nga taumahatanga, he rereke te ahua o te aukati me te aro ki te manawanui o te uaua.
• Toronga Whakamuri Whakamuri Tukotahi me te Perehi: Ko tenei rereketanga ko te mahi i te mahi me te ringa kotahi i te wa kotahi, e awhina ana ki te wehe me te arotahi ki ia taha o to tinana takitahi.

He aha ngā mahi whakapaipai mō te Takoto Whakamuri Toronga me te Perehi?

• Ka awhina nga Rarangi Dumbbell ki te whakapakari i te tuara o runga me nga uaua o te pakihiwi, e mahia ana i te wa o te Toronga Whakamuri Takoto me te Perehi, na reira ka pai ake te kaha o te tinana o runga me te tu.
• Ko nga mahere tetahi atu mahi taapiri i a raatau e aro ana ki nga uaua matua, e mahi ana i te wa o te Toronga Whakamuri me te Perehi, na reira ka pai ake te toenga tinana me te pumau.