Te Whakanoho Paera

• Kōaro Tinana: Ihiwe
• Taputapu: Purutai.
• Kōaro Mīhini: Obliques
• Kōaro Tuarua: Iliopsoas

Whakataki ki te Te Whakanoho Paera

Ko te Barbell Seated Twist he mahi hihiri e aro nui ana ki nga obliques, e awhina ana ki te whakapakari me te whakakorikori i o uaua matua. He mahi tino pai mo nga kaipara, kaingākau tinana, mo te hunga e hiahia ana ki te whakapai ake i o raatau kaha me te pumau. Ka pirangi nga tangata ki te mahi i tenei mahi na te mea ehara i te mea ka whakanui noa i te whakamaramatanga o nga uaua engari ka pai ake te tu, ka whakaiti i te tupono o nga whara o muri, me te awhina i nga mahi o ia ra me te ngawari.

Whakarite i te: He Whakateretere-Whakamārama Te Whakanoho Paera

• Kia mau o waewae ki runga ki te whenua me to tuara kia tika puta noa i te mahi.
• Me ata whiria to rama ki te taha matau, kia anga whakamua to mahunga me to puku.
• Kia mau ki tenei tuunga mo te wa poto, katahi ka ata hurihurihia to rama ki te pokapū.
• Whakahokia ano te nekehanga ki te taha maui, ka oti te tukuruatanga o te mahi.

Nga Tohu mō te Whakaputa Te Whakanoho Paera

• Whakahaerehia te Nekehanga: Me karo i te pohehe noa o te whakamahi torohaki ki te kopikopiko i to tinana. Ka taea e tenei te ngaro te mana whakahaere me te whara pea. Engari, arotahi ki te whakamahi i ou uaua matua ki te whakahaere i te nekehanga. Me ata hurihurihia to rama ki tetahi taha, okioki, ka hoki ki te pokapū i mua i te huri ki tera taha.
• Tika te Turanga Barbell: Me mau te barbell ki runga i o pakihiwi me muri i to kaki, kaua ki te kaki tonu. He hapa noa tenei ka taea te whara. Me mau te paera me te pu whanui, me te whanui paku o o ringaringa i te whanui o te pokohiwi.
• Tikanga Manawa: He mea nui kia tika te manawa i tenei mahi.

Te Whakanoho Paera He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Te Whakanoho Paera?

Ko te Barbell Seated Twist, e mohiotia ana ko te Russian Twist, he uaua te uaua mo te hunga timata na te toenga me te kaha matua e hiahiatia ana. Heoi, ka taea e te hunga timatanga te whakamatau, timata mai i te taumaha mama ake, karekau ranei he taumaha, ka piki haere i te wa e pai ake ai te kaha me te toenga. He mea nui kia mau tonu te ahua kia kore ai e whara. Mēnā he tauhou koe, he pai ki te whai i tetahi kaiwhakangungu hei arahi ia koe i roto i te mahi i te tuatahi.

He aha ngā rerekētanga māori o te Te Whakanoho Paera?

• Ko te Poi Rongoa e noho ana: I tenei rereketanga, ka whakamahia e koe he poi rongoa hei utu mo te paera, ka pai ake to hopu me to ruruku.
• Te Taahuri Whakanoho me nga Paihere Whakaaetanga: Ka whakamahia e tenei rereketanga nga roopu aukati e piri ana ki tetahi waahi pumau, e whakarato ana i nga momo parenga rereke me te whakauru i nga roopu uaua rereke.
• Ko te Miihini Uea E noho ana te Twist: Ka whakamahia e tenei rereke te miihini taura, ka taea te whakahaere ake i te aukati me te ahunga o te hurihuri.
• Kettlebell Seated Twist: Ka whakamahia e tenei rereketanga te kettlebell hei utu mo te barbell, e whakarato ana i te tohatoha taumaha rereke me te whakauru i nga uaua rereke.

He aha ngā mahi whakapaipai mō te Te Whakanoho Paera?

• Pahikara Pahikara: Pērā i te Barbell Seated Twist, Bicycle Crunches e mahi ana i nga uaua puku o runga me raro o te puku, hei whakarei ake i te kaha matua me te manawanui, e taea ai te whakapai ake i te mahi i roto i te Barbell Seated Twist.
• Mahere: Ahakoa e arotahi ana te Barbell Seated Twist ki te kaha hurihuri, ka awhina nga Mahere ki te hanga i te kaha inerite i roto i to matua. Ka taea e tenei huinga te pai ake o te tuunga me te whakaiti i te tupono o te whara o muri, na te mea he pai ki a raatau ano.