Taumata e noho ana i te taha matau

• Kōaro Tinana: Ihiwe
• Taputapu: Mikiama tuunga miihurangi

Whakataki ki te Taumata e noho ana i te taha matau

Ko te Lever Seated Side Crunch he mahi kua whakaritea hei whakapakari i nga uaua tapapa, kia pai ake te pumau me te whakapai i te toenga o te tinana. He pai mo te hunga timata me te hunga kaingākau ki te whakapakari i o raatau puku. Ka hiahia nga tangata ki te mahi i tenei mahi na te mea ka awhina i te whakairo i te raina kua tautuhia pai, te whakapai ake i te tuunga, me te whakaiti i te mate o te mamae o muri.

Whakarite i te: He Whakateretere-Whakamārama Taumata e noho ana i te taha matau

• Tuhia to ringa matau ki runga i te papa reihi me to ringa maui ki runga i to uma.
• Me ata whakapikoa to tinana ki te taha matau, me te aro ki o uaua tapawha kia rongo koe i te totoro paku.
• Tatari mo te wa poto i tenei wa, ka hoki ata ki te waahi timatanga.
• Whakahokia tenei motini mo te maha o nga tukurua e hiahiatia ana ka huri i nga taha kia rite te whanaketanga o nga taha e rua o to tinana.

Nga Tohu mō te Whakaputa Taumata e noho ana i te taha matau

• Te Mahinga Tika: I te wa e mau ana i te kakau, me wehe o ringaringa ki te whanui o te pakihiwi. Me anga o ringaringa ki raro, me te takai o maihao ki te kakau. A ape i te kapo kaha i te mea ka raru te ringaringa.
• Te Nekehanga Whakahaere: Ko te mea nui kia whai hua tenei mahi ko te whakahaere, he puhoi te neke. A ape i te hapa noa o te whakamahi i te torohaki ki te hiki i te taumaha. Engari, arotahi ki te whakamau i ou uaua tapapa i a koe e kuru ana ki te taha. Na, ata hoki mai ki te waahi timatanga. Ko tenei nekehanga ka awhina i nga uaua tika me te aukati i te whara.
• Tikanga Manawa: Puta ki waho i a koe e mahi ana i te kuru me te manawa i a koe e hoki ana ki te

Taumata e noho ana i te taha matau He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Taumata e noho ana i te taha matau?

Ae, ka taea e te hunga timata ki te mahi i te korikori a te Lever Seated Side Right Crunch. Heoi, he mea nui ki te timata me nga taumaha mama ake ka aro ki te ahua tika kia kore ai e whara. E taunaki ana hoki kia whai tetahi kaiwhakangungu, he tangata mohio ranei hei arahi i a koe i roto i te mahi i te tuatahi kia mohio kei te tika koe. Me mahara tonu ki te whakarongo ki to tinana ka mutu mena ka raru koe, he mamae ranei.

He aha ngā rerekētanga māori o te Taumata e noho ana i te taha matau?

• Pahikara Crunch: Ko tenei rereketanga ko te takoto ki runga i to tuara, me te kawe i to turi ki to tuke ki tera taha, me nga taha whakawhiti.
• Twist Russian: Ko tenei rereketanga ko te noho ki runga i te papa me te piko o ou turi, ka huri i to rama mai i tetahi taha ki tetahi taha me te pupuri i te taumaha ki o ringaringa.
• Side Plank Crunch: Ko tenei rereketanga ko te pupuri i te turanga mahere taha, ka mau mai i to tuke o runga ki to turi o raro.
• Oblique V-up: Ko tenei rereketanga ko te takoto ki to taha, te hiki i o waewae me te rama i te wa ano kia hanga he ahua 'V', me te kopiri i ou tapawha.

He aha ngā mahi whakapaipai mō te Taumata e noho ana i te taha matau?

• Ko te Russian Twist tetahi atu mahi e whakakii ana i te Lever Seated Side Side Crunch na te mea he rite tonu te nekehanga o te korikori, e whakakaha ake ana, e whakakaha ana i nga obliques me nga uaua matua.
• Ko te mahi Mahere hoki e whakakii ana i te Lever Seated Side Side Crunch i te mea e mahi ana ia i te uho katoa, tae atu ki nga obliques, me te awhina ki te whakapai ake i te pumau me te tu, me te whakanui ake i nga painga o te reanga e noho ana ki te taha matau.