Toia Mana Whakatarewa

• Kōaro Tinana: Hoki
• Taputapu: Whakakētia
• Kōaro Mīhini: Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
• Kōaro Tuarua: Deltoid Posterior, Obliques, Pectoralis Major Sternal Head

Whakataki ki te Toia Mana Whakatarewa

Ko te Toia Mana Whakatarewa he whakakorikori tinana-a-tinana e whakanui ana i te kaha, te u, me te manawanui, me te aro nui ki te tuara, ringa, me nga uaua matua. He pai tenei mahi mo te hunga kaingākau ki te whakapakari tinana o nga taumata katoa, mai i te hunga timatanga e whai ana ki te hanga i te kaha turanga ki nga kaitakaro e whai ana ki te whakanui i a raatau mahi. Ma te whakauru i te Pull Power Suspension ki roto i to mahi whakangungu ka taea te whakapai ake i nga nekehanga mahi o to tinana, te whakatairanga i te toenga uaua, me te whakanui ake i to reiti metabolic, ka waiho hei taapiri nui ki nga tikanga whakapakari tinana.

Whakarite i te: He Whakateretere-Whakamārama Toia Mana Whakatarewa

• Tu ki te taha o te punga, kapohia nga ringaringa me o ringaringa e anga ana ki a raua, katahi ka anga whakamuri kia paku iti te koki o to tinana, me o waewae ki mua i a koe me o ringa ka toro katoa.
• Tīmatahia te korikori mā te toia tō tinana ki ngā ringaringa, te piko o ō tuke kia piri tonu ki tō tinana.
• I a koe e kumea ana ki runga, hurihia to rama ki tetahi taha, ka toro atu ki tera ringa ki te waahi punga o te kaiwhakangungu whakatara.
• Whakahokia koe ki te tuunga timatanga i runga i te mana whakahaere, katahi ka tuaruatia te mahi ki tera taha.

Nga Tohu mō te Whakaputa Toia Mana Whakatarewa

• **Whakamahia To Core:** Ehara tenei mahi mo te kaha o to tinana o runga anake; Ko te whakauru i to matua he mea nui ki te pupuri i te taurite me te pumau. Ka awhina ano tenei ki te tiaki i to tuara o raro mai i te uaua. Ko te pohehe noa ko te tuku i te puku ki te toronga ki te papa, ka piko ranei te tuara, ka raru pea te tuara.
• ** Nga Nekehanga Whakahaerehia: ** A ape i nga nekehanga ohorere, tere ranei. Engari, arotahi ki nga nekehanga puhoi me te whakahaere ka toia e koe to tinana ki runga ki nga ringaringa, ka hoki whakamuri i a koe ki te waahi timatanga. Ma tenei ka whakarite kei te mahi koe i nga uaua

Toia Mana Whakatarewa He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Toia Mana Whakatarewa?

Tino, ka taea e te hunga timata te mahi Whakatarewa Hiko Hiko. Heoi, he mea nui kia mohio he mahi tino matatau ake tenei, me timata te hunga timata ki te kaha ake te aukati kia pai ai te whakamahi i te ahua me te kore e taumaha o ratou uaua. E taunaki ana hoki kia whakaatu mai tetahi kaiwhakangungu whaiaro, tohunga ngaio tinana ranei ki a koe te ahua tika hei aukati i te whara. Me mahara tonu ki te whakamahana i mua i te whakakori tinana me te whakamatao i muri mai. Mena ka mamae koe i a koe e mahi ana i te korikori tinana, kati tonu ka rapu tohutohu mai i tetahi tohunga ngaio.

He aha ngā rerekētanga māori o te Toia Mana Whakatarewa?

• Ko te "Tuku Mana Whakatarewa me te Squat" ka taapirihia he huānga-iti-tinana ma te whakauru i te squat ki te pito o ia kume, me te mahi i o hiku me o huha.
• Ko te "Kume Hiko Whakatarewa Tauhuri" ko te huri i waenga i te toia me te ringa matau me te ringa maui, ka pai ake te kaha me te taurite.
• Ko te "Kume Hiko Whakatarewa me te Twist" ka taapiri i te nekehanga hurihuri i te tihi o te kume, ka uru ki o obliques me etahi atu uaua matua.
• "Kume Hiko Whakatarewa me te Peke" ka taapirihia he huānga plyometric ma te whakauru i te peke ki te mutunga o te kume, ka taea te whakanui i te mana me te pahū.

He aha ngā mahi whakapaipai mō te Toia Mana Whakatarewa?

• Ko te Deadlift tetahi atu mahi e pa ana, na te mea ehara i te mea e mahi ana i nga uaua o muri penei i te Suspension Power Pull engari ka uru ano ki te tinana me te tinana o raro, e whakarato ana i te whakangungu whanui me te whakapai ake i te kaha o te tinana.
• Ko te Pull-up tetahi atu mahi e pa ana i te mea e mahi ana i runga i nga roopu uaua rite ki te Suspension Power Pull, ara ko te tuara, pokohiwi, me nga uaua ringa, me te awhina ki te whakanui ake i te kaha o te tinana o runga me te whakapai ake i te whakamaramatanga o te uaua.