Toua ki runga Papa me te Heru

• Kōaro Tinana: Triceps: Kōrero mō ngā hōtaka mahi tinana., Ngaata-poka Ure
• Taputapu: Ura tinana
• Kōaro Mīhini: Pectoralis Major Sternal Head, Triceps Brachii
• Kōaro Tuarua: Deltoid Anterior, Latissimus Dorsi, Levator Scapulae

Whakataki ki te Toua ki runga Papa me te Heru

Ko te Korikori i runga i te Papa me te Hearu he mahi tino whai hua o te tinana o runga e aro nui ana ki nga triceps, nga pakihiwi, me nga uaua o te uma. He pai mo te hunga timata me te hunga kaingākau ki te whakapakari tinana na te mea ka taea te whakarereke i runga i nga taumata kaha takitahi. Ka pirangi nga tangata ki te mahi i tenei mahi na te mea ehara i te mea ka whakanui ake i te kaha o te tinana o runga engari ka pai ake te manawanui o te uaua me te pai ake o te tuunga o te tinana.

Whakarite i te: He Whakateretere-Whakamārama Toua ki runga Papa me te Heru

• Whakapikohia o turi ki te noho ki raro ka tuu o ringaringa ki te tapa o te tuuru, ka tohu nga maihao ki to tinana.
• Pania o ringaringa ka paheke to raro i te tuuru, tuku iho to tinana ki te papa ma te piko o tuke kia tata ki te koki 90-tohu.
• Panahia to tinana ki runga ma te whakamahi i ou ringa kia roa rawa te toronga, me te whakarite kia tata o hope ki te tuuru ka hikina to uma.
• Whakahokia tenei tukanga mo te maha o nga tukurua e hiahiatia ana, me te whakarite kia mau tonu te ahua puta noa i te mahi.

Nga Tohu mō te Whakaputa Toua ki runga Papa me te Heru

• Puka Tika: Me timata ma te noho ki te taha o te tuuru me o ringaringa ki te taha o to hope. Hurihia to hope ki mua, mai i te tuuru, ka piko o tuke kia heke to tinana ki te papa. Me whakapiko o tuke ki te koki 90-tohu. Kia tata tonu to tuara ki te tuuru kia kore ai e pehia o pakihiwi, he he noa.
• Whakauruhia to Core: He mea nui kia mau tonu to mahi puta noa i te mahi kia mau tonu te taurite me te pumau. Ka awhina ano tenei ki te tiaki i to tuara o raro.
• Te Nekehanga Whakahaere: A ape i te tere i roto i nga ruku. Engari, whakahekea ka hikina to tinana ma te puhoi me te whakahaere. Ehara i te mea he haumaru noa ake engari ka whai hua ano te mahi i te mea ka uru atu o uaua puta noa i te korikori.
• Kaua

Toua ki runga Papa me te Heru He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Toua ki runga Papa me te Heru?

Ae, ka taea e te hunga timata te mahi i te Dip on Floor with Chair exercise, engari he mea nui kia ata timata me te whakarite kia tika te ahua kia kore ai e whara. Ko tenei mahi ko te mahi i nga triceps, engari ko nga pakihiwi me te uma. Mena he uaua rawa te mahi a te tangata timata, ka taea e ia te whakarereke i te mahi ma te piko o ona turi, te whakamahi ranei i te papa o raro kia kaha ake te kaha. He pai tonu te whakaaro ki te korero ki tetahi tohunga mo te whakapakari tinana, kaitukino tinana ranei kia tika te mahi.

He aha ngā rerekētanga māori o te Toua ki runga Papa me te Heru?

• The Bench Dips: Ko tenei rereketanga ko te whakamahi i te tauera whakangungu hei utu mo te tuuru, ka taea te ruku hohonu me te uaua ake.
• Ko Te Waewae Takitahi: Ko tenei rereketanga o te Dip on Floor with Chair he hiki i tetahi waewae mai i te whenua i te wa e mahi ana, me te taapiri i te wero ki te matua me te whaa.
• Ko te Weighted Dips: Ko tenei putanga o te Dip on Floor with Chair ko te mau i te koti taumaha, te pupuri ranei i te dumbbell i waenganui i ou waewae hei whakanui ake i te aukati me te whakanui ake i te wero.
• The Incline Dips: Ko tenei rereketanga ko te tuku i o ringaringa ki runga i te tuuru, i te tauera ranei kei runga i te heke, ka huri i te koki o te mahi me te whai i nga uaua rereke.

He aha ngā mahi whakapaipai mō te Toua ki runga Papa me te Heru?

• Bench Press: Ko tenei mahi whakangungu e whakakii ana i te Dip on Floor with Chair ma te aro ki nga uaua pectoral me nga triceps, he rite ki nga roopu uaua e whaaia ana ki te mahi ruku, na reira ka pai ake te kaha o te tinana o runga.
• Pull-ups: I a koe e aro ana ki nga roopu uaua whakakeke i muri me te biceps, ko tenei korikori e whakarato ana i te korikori tinana o runga i te wa e honoa ana ki te Dip on Floor with Chair, e aro nui ana ki nga uaua o runga o mua.