Tuhi-a-ringa

• Kōaro Tinana: Ngā ūpoko.
• Taputapu: Ura tinana
• Kōaro Mīhini: Triceps Brachii
• Kōaro Tuarua: Deltoid Anterior, Deltoid Lateral, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head, Serratus Anterior, Teres Major

Whakataki ki te Tuhi-a-ringa

Ko te Handstand Push-Up he mahi whakawero e aro ana ki nga pakihiwi, ringa, me te matua, me te whakapai ake i te toenga me te whakahaere tinana. He pai tenei mahi whakangungu mo te hunga e pakari ana te turanga tinana me te whai ki te turaki i o raatau tinana o runga ki te taumata e whai ake nei. Ka hiahia pea nga tangata ki te mahi i tenei mahi hei whakakaha ake i to ratau oranga tinana, hei whakanui i nga mahi hakinakina, he pai noa ranei ki te harikoa o te mohio ki tetahi mahi uaua me te whakahihiri.

Whakarite i te: He Whakateretere-Whakamārama Tuhi-a-ringa

• Whakapikoa o tuke, tuku iho to tinana ki te papa i runga i nga tikanga whakahaere me te pupuri i to matua kia mau, kia tika to tinana.
• Haere tonu ki te whakaheke i a koe kia pa noa to mahunga ki te whenua, ki te kaha ranei o to kaha.
• Na, pana whakamuri ma te whakatika i o ringaringa, ka hoki ki te tuunga-a-ringa, me te pupuri tonu i te raina tinana.
• Whakahokia enei mahi mo te maha o nga whakautu e hiahiatia ana, kia mau tonu te whakahaere i o nekehanga me te tika o to ahua.

Nga Tohu mō te Whakaputa Tuhi-a-ringa

• **Whakaakohia nga Kaupapa Tuatahi:** Me timata ma te whakahaere i te tuunga-a-ringa taketake i mua i te neke atu ki te rereketanga pana-ake. Ka awhina tenei ki te hanga i te kaha me te toenga e tika ana. Ko te hapa noa ko te whakamatau i te tuutuu-a-ringa me te kore e pai ki te tuunga-a-ringa.
• **Whakamahia he Taiepa mo te Tautoko:** Ina timata, whakamahia he pakitara hei tautoko. Ma tenei ka awhina koe ki te pupuri i te taurite me te aro ki to ahua. Kia mawehe atu i te pakitara ka piki ake to kaha me to maia. Me karo i te he o te ngana ki te pana-a-ringa kare he tautoko i mua i to reri.
• **Whakaorangia te Puka Tika:** Kia tika to tinana me to mahunga kia rite ki to tuara. I te wa e whakaheke ana koe, kaua o tuke

Tuhi-a-ringa He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Tuhi-a-ringa?

Ko te pana-a-ringa he mahi uaua me te whakawero e hiahia ana kia nui te kaha o te tinana o runga, te toenga, me te ruruku. Na reira, kaore i te nuinga o te wa e taunakihia ana mo te hunga timata. Heoi, ka taea e te hunga timata te timata ki te whakarite mo te pana-a-ringa ma te whakapakari i to raatau kaha me te taurite ma etahi atu mahi penei i te pana-ake, te perehi o runga, me te pupuri ringa ki te pakitara. He mea nui kia kaha te mahi ki nga nekehanga teitei ake hei aukati i te whara. I nga wa katoa me korero ki tetahi tohunga ngaio tinana, kaiako ranei kia mohio kei te tika koe me te haumaru.

He aha ngā rerekētanga māori o te Tuhi-a-ringa?

• Kipping Handstand Push-Up: Kei roto i tenei putanga he nekehanga 'kipping', ma te torohaki mai i nga hope hei awhina i te pana whakarunga.
• Pike Push-Up: He putanga whakarerekē tenei hei pupuri i o waewae ki runga i te whenua me o hope kia teitei, ka whakatauira i te nekehanga pana-a-ringa.
• Push-Up Tuturu Tuturu: He putanga matatau ake tenei ka mahia e koe te pana-ake me te kore tautoko, me te whakawhirinaki anake ki to kaha me to pauna.
• Push-Up Whakararu-a-ringa: Ko tenei rereketanga ka uru o ringaringa ki runga i nga papa teitei, te whakanui ake i te awhe o te nekehanga me te uaua o te mahi.

He aha ngā mahi whakapaipai mō te Tuhi-a-ringa?

• Hikoi Taiepa: Ko te hikoi pakitara ehara i te mea e whakapakari ana i to tinana o runga me to uho, engari ka whakarei ake i te nekeneke o to pakihiwi me te mana whakahaere, he mea nui hei pupuri i te tuunga tika i te wa o te pana-a-ringa.
• Ka mau i te Tinana Hollow: Ka awhina tenei mahi ki te whakapakari i to matua me te whakapai ake i te taumahatanga o te tinana, he mea nui hei pupuri i te taurite me te pumau i te wa o te pana-a-ringa.