Tuke ki te Turi taha Mahere Crunch

• Kōaro Tinana: Ihiwe
• Taputapu: Ura tinana

Whakataki ki te Tuke ki te Turi taha Mahere Crunch

Ko te Elbow to Knee Side Plank Crunch he mahi hihiri e aro nui ana ki nga obliques, engari ka uru ano ki te uho, te whakanui ake i te kaha me te pumau o te puku. He pai tenei mahi mo te hunga takawaenga ki nga taumata whakapakari tinana e whai ana ki te whakakaha ake i a raatau mahi whakangungu. Ma te whakauru i tenei nekehanga ki roto i o raatau mahi, ka taea e te tangata takitahi te whakapai ake i o raatau toenga, ruruku, me te kaha o te taha tinana, he mea nui mo nga momo hakinakina me nga mahi o ia ra.

Whakarite i te: He Whakateretere-Whakamārama Tuke ki te Turi taha Mahere Crunch

• Me mohio kei te tuu to ringa o runga ki muri i to mahunga me to tuke e anga ana ki te tuanui.
• Ma te ata me te ata noho, whakakotahi i to turi o runga me to tuke i roto i te motini pupuhi.
• Tatari mo tetahi wa ka tutaki to turi me to tuke, katahi ka hoki ata ki te turanga timatanga.
• Whakahokia tenei nekehanga mo te maha o nga tukurua e hiahiatia ana, ka huri ki tera taha ka tuaruatia mo te whakangungu kaha.

Nga Tohu mō te Whakaputa Tuke ki te Turi taha Mahere Crunch

• **Te Nekehanga Whakahaerehia:** I te wa e mahi ana i te koriri, whakahuihuitia to tuke o runga me to turi kia pai te whakahaere. A ape i te whakakorikori i te korikori na te mea tera pea ka whara, ka whakaiti i te whai huatanga o te mahi.
• **Whakauruhia nga uaua matua:** Kia mahara kia mau tonu to mahi puta noa i te mahi katoa. Ehara tenei i te awhina anake ki te pupuri i te pauna engari ka whakanui hoki i nga painga o te crunch.
• ** A ape i nga Hiu Pahekeheke:** Ko te hapa noa ko te tuku i to hope kia totohu i te wa e mahi ana koe. Hei karo i tenei, kia kaha te turaki i o hope ki runga ma te whakamahi i o uaua matua me te glute. Ka awhina ano tenei ki te whakauru i nga uaua tika me te whakanui ake i te pai o te mahi.
• ** Bre

Tuke ki te Turi taha Mahere Crunch He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Tuke ki te Turi taha Mahere Crunch?

Ae, ka taea e te hunga timata te mahi korikori Tuke ki te Turi Side Plank Crunch. Heoi ano, he nekehanga tino matatau e hiahia ana kia nui te kaha matua, te toenga, me te whakakotahi. E taunaki ana kia timata te hunga timata ki nga mahi ngawari penei i te papa me te papa taha taha, ka piki haere ki nga nekehanga uaua ake penei i te Elbow to Knee Side Plank Crunch. Anei nga taahiraa hei mahi i tenei mahi: 1. Tīmata ki te tūnga mahere taha ki tō tuke maui. Me noho tika to tuke ki raro i to pakihiwi. Ko to mahunga, to hope, me to waewae kia noho tika. 2. Totoro tou ringa matau ki runga ki te tuanui. 3. Whakakotahitia to tuke matau me to turi matau ki mua i to tinana, ka ngunguru i to hope. Ngana ki te pa atu i to tuke ki to turi. 4. Whakahokia to ringa matau me to waewae matau ki te waahi timata. 5. Whakahokia mo te maha o nga whakautu e hiahiatia ana, ka huri ki tera taha

He aha ngā rerekētanga māori o te Tuke ki te Turi taha Mahere Crunch?

• Mahere Taha me te Twist: Mai i te tuunga o te mahere taha, whiria to tinana o runga ka kawe mai i to tuke o runga ki te tuke o raro, kia pai ai te mahi i o obliques.
• Mahere Taha me te Reach Arm: I tenei putanga, i te wa e pupuri ana koe i te mahere taha, ka toro tika to ringa o runga ka toro atu ki raro, ki muri hoki o to tinana, ka wero i to pauna me to mana whakahaere.
• Taha Mahere Hip Dips: Ko tenei rereketanga ko te toua o to hope ki te papa ka hikina ki runga, me te taapiri mahi mo o puku taha.
• Mahere Taha me te Tuki Turi: Mai i te tuunga o te papa o te taha, whakapikoa to turi o runga ka haria ki to uma, katahi ka toro atu ki waho, me te mahi i to puku me to hiku.

He aha ngā mahi whakapaipai mō te Tuke ki te Turi taha Mahere Crunch?

• Ko te Bicycle Crunch tetahi atu taputapu pai na te mea he rite te nekehanga kopikopiko e uru ana ki te obliques me te abs, e whakanui ana i nga painga o te Elbow to Knee Side Plank Crunch ma te whakarato momo me te uaua ki to mahi.
• Ko te whakakorikori a Mountain Climber e whakakii ana i te Elbow to Knee Side Plank Crunch ma te aro ki nga roopu uaua ano - te puku me te obliques - engari kei roto ano he waahanga cardio, ka taea te whakapai ake i te tinana me te tahu ngako.