Te peke Huna-ake

• Kōaro Tinana: Hoki
• Taputapu: Ura tinana
• Kōaro Mīhini: Latissimus Dorsi
• Kōaro Tuarua: Biceps Brachii, Brachialis, Brachioradialis, Deltoid Posterior, Gluteus Maximus, Hamstrings, Infraspinatus, Pectoralis Major Sternal Head, Quadriceps, Soleus, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers

Whakataki ki te Te peke Huna-ake

Ko te Pekepeke Pull-up he mahi hihiri e whakakotahi ana i te whakangungu ngakau me te whakapakari tinana o runga ake, me te aro nui ki te tuara, ringa me nga pakihiwi. He mahi tino pai mo te hunga timata e mahi ana ki te mahi i nga mahi toi-ake, tae atu ki nga kaiwhakangungu matatau e rapu ana i te taapiri kaha ki o raatau mahi. Ka hiahia nga tangata ki te mahi i tenei mahi hei whakapai ake i to ratau tinana katoa, kia piki ake te kaha o te tinana o runga, me te whakarei ake i o raatau kaha ki te mahi kumea.

Whakarite i te: He Whakateretere-Whakamārama Te peke Huna-ake

• Peke ki runga ka mau ki te pae ki nga ringa e rua, ka anga atu o ringaringa ki a koe, me te whanui o ou ringa ki te pokohiwi.
• Whakamahia te torohaki mai i to peke ki te toia to tinana kia eke ra ano to kauae ki runga ake o te pae.
• Kia mau ki te tuunga mo te tuarua, katahi ka ata heke iho koe ki raro ki te whenua.
• Whakahokia te mahi mo te maha o nga tukurua e hiahiatia ana, kia mau tonu te ahua pai puta noa.

Nga Tohu mō te Whakaputa Te peke Huna-ake

• Nga Nekehanga Whakahaere: Ko te hapa noa o te tangata i te wa e mahi pekepeke ana ko te tere haere i roto i te mahi. Ka taea e tenei te ahua kino me te whara pea. Engari, arotahi ki runga i nga nekehanga kua whakaritea. Peke ki runga, toia to tinana ki runga, ka hoki whakamuri ki raro i runga i te mana whakahaere.
• Te Awhe Katoa o te Motini: Kia tino whai hua koe i roto i te mahi, kia mohio kei te whakamahi koe i te katoa o nga nekehanga. Ko te tikanga ko te toro atu o ringaringa ki raro o te nekehanga ka toia koe ki runga kia eke ra ano to kauae ki runga i te pae o runga. A ape i te haurua o nga whakahokinga kaore koe e tino mahi

Te peke Huna-ake He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Te peke Huna-ake?

Ae, ka taea e te hunga timata te mahi i te korikori pekepeke. He tino huarahi pai ki te whakapakari i te kaha me te mahi ki te mahi kume-ake. Ko tenei korikori e kaha ana ki te hiki ake i te tinana, he maamaa ake mo te hunga hou ki te kumea. Heoi, he mea nui ki te whakarite i te ahua tika kia kore ai e whara. Me puhoi te tiimata o te hunga timata, me te iti ake o nga whakautu, me te piki haere i te wa e pai haere ana to ratou kaha. He mea pai ano kia whai kaiwhakangungu, he tangata mohio ranei hei arahi ia koe i te tuatahi.

He aha ngā rerekētanga māori o te Te peke Huna-ake?

• Pull-up Negative: I tenei rereketanga, ka timata koe ki te tuunga o runga (te kauwae i runga ake i te pae) ka aro ki te wahanga whakaheke, te peke, te piki ake ranei ki te eke ki te tuunga timatanga ki te hiahiatia.
• Te Toi-a-Awhi i te Roopu: Ko te whakamahi i te roopu whakaatete hei awhina, kei reira te whitiki e whiria ana ki runga i te pae kume-ake ka tuu i o waewae me o turi ki roto i te maru.
• Huna-ake-a-Rarangi Hurihuri: Ka mahia tenei i runga i te miihini Smith, i te paera ranei i runga i te whatanga i te teitei o te hope, ka toia koe ki runga mai i tetahi tuunga kei raro tonu i te pae.
• Pull-up Mixed Grip: Ko tenei rereketanga ko te whakamahi i te puri whakauru (kotahi ringa ki runga, kotahi ringa ki raro) ka awhina i te tohatoha rereke o te kawenga puta noa i ou uaua me te kaha ki te toia.

He aha ngā mahi whakapaipai mō te Te peke Huna-ake?

• Huna-ake kino: Ka awhina ratou ki te whakapai ake i to kaha me to mana whakahaere i te wahanga whakaheke o te Peke Pull-up, i te mea me kaha koe ki te atete i te kaha me te whakaheke i to tinana mai i te tihi o te tuunga kume ki runga ki te whakairi katoa.
• Huna-ake Kipping: Ka whakamahi hoki tenei mahi i te nekehanga pekepeke hei whakaputa i te torohaki, he rite ki te Pekepeke Pull-ups, ka taea te whakapai ake i to ruruku, te wa, me te kaha o te tinana o runga.