Te Whakaputa Paera

• Kōaro Tinana: Ihiwe
• Taputapu: Purutai.

Whakataki ki te Te Whakaputa Paera

Ko te Barbell Rollout he mahi tino whakawero e tino whakapakari ana, e whakapumau ana i to puku, tuara, me to pakihiwi, me te whakapai ake i te toenga me te ruruku. He mea pai mo te hunga takawaenga ki te hunga kaingākau ki te whakapakari tinana e whai ana ki te whakakaha ake i o raatau kaha me te pumau. Ka hiahia nga tangata ki te mahi i tenei mahi hei whakanui ake i o raatau mahi, whakapai ake i nga mahi hakinakina, me te whakatutuki i te waahanga o waenga.

Whakarite i te: He Whakateretere-Whakamārama Te Whakaputa Paera

• Puritia to tuara kia tika, ka uru ki to matua i a koe e pana ana i te paera ki mua, ka huri atu i to tinana. Me toro atu to tinana ki te raina tika mai i to mahunga ki ou turi.
• Haere tonu ki te pana i te paera ki mua kia toro noa o ringaringa me te tata whakarara o to tinana ki te whenua, engari kia kore e piko to tuara.
• Tatari mo te wa poto i roto i tenei waahi roa, katahi ka toia te paera whakamuri ki o turi, ma te whakamahi i ou uaua puku hei whakahaere i te nekehanga.
• Hoki atu ki te tuunga timatanga me te mahi ano mo te maha o nga tukurua e hiahiatia ana.

Nga Tohu mō te Whakaputa Te Whakaputa Paera

• **Te Nekehanga Whakahaere**: Ko tetahi hapa noa ko te tere i te nekehanga. Ehara tenei mahi mo te tere engari mo te whakahaere. Ina hurihia e koe te paera ki waho, kia ata haere me te whakahaere, kia mau tonu to mahi. Ko te tere ka arahi ki te ahua kino me te whara pea.
• **Whakaarohia to awhe o te neke**: Ko tetahi atu he ko te huri ki tawhiti rawa, ka raru to tuara o raro. Me huri noa i nga mea e taea ana e koe i te wa e pupuri ana koe i te tino kaha me te mahi. I a koe e kaha ake ana, ka taea e koe te whakanui i to awhe o te nekehanga. 4

Te Whakaputa Paera He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Te Whakaputa Paera?

Ae, ka taea e te hunga timata te mahi Barbell Rollout, engari he mea nui kia mahara he mahi whakawero tenei e hiahia ana ki te kaha me te pumau. E taunaki ana kia timata ma nga mahi matua ngawari ake, penei i nga papa, i nga turi turi ranei, me te ahu whakamua ki te huri i te paera. He mea nui ano te whakamahi i te ahua tika kia kore ai e whara. Mena kare koe e tino mohio me pehea te mahi i tenei mahi, whakaarohia te rapu tohutohu mai i tetahi tohunga ngaio tinana.

He aha ngā rerekētanga māori o te Te Whakaputa Paera?

• Ab Wheel Rollout: Ka whakakapihia e tenei rereketanga te paera me te wira ab, he uaua ake na te iti o te rahi me te piki haere o te koretake.
• TRX Rollout: I tenei putanga, ka whakamahia e koe he kaiwhakangungu whakatara TRX hei utu mo te paera, ka taea e koe te whakatika i te taumata uaua ma te huri i to koki tinana.
• Hurihia te Pooro Swiss: He rite ki te hurihanga poroi pumau, ka whakamahia e tenei rereketanga te poroi Swiss, he nui ake, he rereke te taumata o te pumau me te aukati.
• One Arm Barbell Rollout: He rerekee ake tenei ka mahia e koe te mahi ma te whakamahi i te ringa kotahi i te wa kotahi, ka piki ake te uaua me te kaha ki te whakauru i te matua.

He aha ngā mahi whakapaipai mō te Te Whakaputa Paera?

• Ko te Deadlift tetahi atu mahi taapiri ki te Barbell Rollout, na te mea e aro ana ki te tuara o raro me nga uaua matua, e mahi ana i te waa o te hurihanga, e whakanui ana i te kaha me te pumau.
• Ko te korikori Whakanui Waewae Iri ka whakakiia ano te Barbell Rollout, na te mea me tino kaha me te mana whakahaere ki te hiki i nga waewae i te wa e iri ana, he rite ki te mana whakahaere hei huri i te paera ki waho, ki roto hoki.