Taumaha Whakaheke Noho-Runga

• Kōaro Tinana: Ngā ūpoko., Ihiwe
• Taputapu: Tia teivoti.
• Kōaro Mīhini: Deltoid Anterior, Iliopsoas, Rectus Abdominis
• Kōaro Tuarua: Deltoid Lateral, Obliques, Pectoralis Major Clavicular Head, Quadriceps, Serratus Anterior, Triceps Brachii

Whakataki ki te Taumaha Whakaheke Noho-Runga

Ko te Weighted Decline Sit-up he whakakorikori puku matatau e aro ana ki nga uaua matua, otira ko te rectus abdominis me nga obliques, me te whakauru ano i nga hiku hope. He mea pai mo te hunga takawaenga ki te hunga kaingākau ki te whakapakari tinana e titiro ana ki te whakakaha ake i a raatau mahi whakangungu me te whakakaha ake i te kaha o te puku me te whakamaramatanga. Ko te whakauru i tenei mahi ki roto i o mahi ka taea te whakapai ake i te tino pumau, te tuunga, me te mahi hakinakina katoa, na te mea he whiringa pai mo te hunga e rapu ana i te mahi whakawero me te whai hua.

Whakarite i te: He Whakateretere-Whakamārama Taumaha Whakaheke Noho-Runga

• Puritia he pereti taumaha, he dumbbell ranei puta noa i to uma, kia mau tonu o ringaringa ki te taumaha puta noa i te mahi.
• Whakahekea to tinana ki raro i te tauera i runga i te neke haere kia tau noa to tuara ki te taumanu.
• Ma te whakamahi i o uaua puku, hikina to tinana ki runga ki o turi, kia piri tonu te taumaha ki to uma.
• Whakahokia koe ki raro i roto i te motini whakahaere kia oti te tukuruatanga kotahi, ka haere tonu ki te tukurua i tenei nekehanga mo te maha o nga whakautu e hiahiatia ana.

Nga Tohu mō te Whakaputa Taumaha Whakaheke Noho-Runga

• Taumaha Tika: Whiriwhiria he taumaha he wero engari ka taea te whakahaere. Me kaha koe ki te mahi i te mahi ma te ahua tika. Mena he taimaha rawa te taumaha, ka puta he ahua kino me te whara pea. Tīmata ki te taumaha mama ake ka piki haere i te wa e pai haere ana to kaha.
• Nekehanga Mana: A ape i te tere haere i roto i te nekehanga. Ko te mea nui kia whai hua tenei mahi ko te mahi i runga i te puhoi me te whakahaere. Ma tenei ka pai ake te whakauru i o uaua puku.
• Awhe o te Motini: Me whakarite kia haere i roto i te katoa o nga nekehanga. Whakahekea to tinana ki raro tae noa ki te tata o to tuara

Taumaha Whakaheke Noho-Runga He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Taumaha Whakaheke Noho-Runga?

Ae, ka taea e te hunga timata te mahi i te Whakamahinga Noho-a-Rangi Weighted Decline, engari he mea nui kia timata ma te taumaha mama me te piki haere i te wa e pai ake ai te kaha me te manawanui. He mea nui ano kia mau tonu te ahua kia kore ai e whara. Mēnā he uaua rawa te whakakorikori a te tangata tīmata, ka taea e ia te tīmata me te noho mai i ia te wā, te whakaheke ranei i te noho noho kore taumaha hei whakapakari i te kaha matua i te tuatahi. He pai tonu te whakaaro ki te korero ki tetahi tohunga mo te whakapakari tinana, ki te kaiwhakangungu ranei i te wa e timata ana i tetahi mahi whakakori tinana hou.

He aha ngā rerekētanga māori o te Taumaha Whakaheke Noho-Runga?

• Whakahekea te Huri Whakanoho: I tenei rereketanga, ka whiria e koe to rama mai i tetahi taha ki tetahi taha ki runga ake o te nekehanga o te noho-ake, me te whakauru i ou uaua tapawha hei taapiri atu ki to matua.
• Whakahekea Noho-ake me nga Paihere Atete: Engari ki te whakamahi i nga taumahatanga, ka taea e koe te whakamahi i nga here aukati e piri ana ki raro o te tauera mo te taumahatanga ake.
• Ko te Whakahekenga Whakaiti-a-ringa Kotahi: Ko tenei rereketanga ko te pupuri i te dumbbell, te kettlebell ranei ki tetahi ringa, me te wero i to matua ki te pupuri i te taurite.
• Whakahekea te Noho-ake me te Hiki Waewae: I muri i ia noho, hikina o waewae ki te tuanui. Ko tenei rereketanga ka mahi i te puku o runga me raro.

He aha ngā mahi whakapaipai mō te Taumaha Whakaheke Noho-Runga?

• Nga Mahere: He mahi tino pai nga Mahere na te mea, penei i te Weighted Decline Sit-ups, ka whakakaha i te uho, engari ka uru ano ki te tuara o raro me nga pakihiwi, kia pai ake ai te pumau me te toenga.
• Whakapiki Waewae: Ko te hiki o te waewae he awhina ki te whakapakari i nga uaua o raro o te puku, he maha nga wa e mahi ana i nga wa e noho ana te Weighted Decline Sit-ups, na reira ka pai te mahi a te puku.