Te Turanga Takoto ki Mua

• Kōaro Tinana: n, u, l, l
• Taputapu: Ura tinana

Whakataki ki te Te Turanga Takoto ki Mua

Ko te korikori Turanga Tuhi Tuturu he mahi ngawari engari whai hua hei whakapakari i to matua me te whakapai ake i to pumautanga katoa. He pai mo te hunga takitahi ahakoa te taumata whakapakari tinana, mai i te hunga kaitoi ki nga kaitakaro matatau, na te mea ka taea te whakarereke kia rite ki te kaha me te manawanui 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 o te tinana engari ka pai ake te tuunga me te whakaiti i te mate o te mamae o muri.

Whakarite i te: He Whakateretere-Whakamārama Te Turanga Takoto ki Mua

• Torohia o ringaringa ki mua i a koe, nga nikau e anga ana ki raro, me nga waewae tika ki muri i a koe.
• Hiki ake o ringa, uma, waewae mai i te whenua i te wa kotahi, kia noho kore to kaki kia kore ai e werohia.
• Kia mau ki tenei turanga mo te 10-30 hēkona, kia mau tonu to tinana me te whakahaere i te mea ka taea.
• Whakahokia to tinana ki raro ki te whenua kia kotahi te tukurua. Whakahokia tenei mahi mo te maha o nga huinga e hiahiatia ana.

Nga Tohu mō te Whakaputa Te Turanga Takoto ki Mua

• Te Manawa Tika: Kia mahara ki te manawa noa i a koe e mahi ana i tenei mahi. Ma te pupuri i to manawa ka piki ake te pehanga toto me te whakaheke i te whaihua o te mahi. Hohonu te hoha i roto i to ihu, pupuri mo etahi hēkona, katahi ka ata puhoi ma to waha.
• Whakauruhia to Core: I tenei tuunga, uru atu ki o uaua puku. Ehara tenei i te awhina anake ki te whakapumau i to tinana engari ka whakapakari ano i to matua. A ape i te tuku i to kopu kia totoro atu ki te papa, ka pehia ai to tuara o raro.
• Te Whakanuia Ataata: Mena he timatanga koe, timata ma te pupuri i te waahi mo nga wa poto

Te Turanga Takoto ki Mua He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Te Turanga Takoto ki Mua?

Ae, ka taea e te hunga timata te mahi i te mahi Static Position Lying Front. He mahi ngawari tenei ko te takoto ki runga i to puku me te pupuri i to tinana i runga i te tuunga. He huarahi pai ki te whakauru i to matua me te whakapakari i to tuara o raro. Heoi, he mea nui kia puhoi te tiimata me te pupuri i te ahua tika kia kore ai e whara. Ka rite ki nga wa katoa, he pai te whakaaro ki te korero ki tetahi tohunga ngaio tinana, ki te taote ranei i mua i te tiimata i tetahi tikanga whakakori tinana hou.

He aha ngā rerekētanga māori o te Te Turanga Takoto ki Mua?

• Ko te "Lying Front Plank" ko te takoto ki runga i to puku, ka ara ake to tinana mai i te whenua, me te tautoko i a koe i runga i ou ringa me ou matimati.
• Ko te "Lying Front Superman" ko te takoto ki runga i to puku me te hiki i o ringaringa me o waewae mai i te whenua i te wa kotahi, he rite ki te toa toa e rere ana.
• Ko te "Lying Front Hollow Hold" he rerekee ka takoto koe ki muri, ka hikina o waewae me te tuara o runga mai i te whenua, ka mau ki te tuunga.
• Ko te "Prone Cobra" ko te takoto ki runga i to puku, te hiki ake i to uma i runga i te whenua, me te toia o to pakihiwi.

He aha ngā mahi whakapaipai mō te Te Turanga Takoto ki Mua?

• Ko te korikori Mate Mate ka whakakiia ano te Static Position Lying Front na te mea e aro ana ki nga uaua matua engari mai i te koki rereke, e whakatairanga ana i te pai ake o te taurite me te ruruku.
• Ka mutu, he pai te mahi a te Hollow Hold me te Static Position Lying Front i te mea ka whakakaha ake i nga uaua matua me te whakapai ake i te tuunga o te tinana, e whakarato ana i te mahi tino whanui.