Tuke ki te Turi taha Mahere Crunch

• Kōaro Tinana: Maaheni takazo., Kakī
• Taputapu: Ura tinana
• Kōaro Mīhini: Gluteus Maximus, Gluteus Medius, Obliques, Quadriceps, Rectus Abdominis
• Kōaro Tuarua: , Adductor Longus, Adductor Magnus, Gracilis, Pectineous, Tensor Fasciae Latae

Whakataki ki te Tuke ki te Turi taha Mahere Crunch

Ko te Elbow to Knee Side Plank Crunch he mahi kaha e whakakaha ana i nga uaua matua, obliques, me nga uaua pakihiwi i te whakapai ake i te toenga me te pumau. He mahi tino pai mo te hunga kaingākau ki te whakapakari tinana o nga taumata katoa, mai i te hunga timatanga ki te hunga matatau, e whai ana ki te whakakaha ake i o raatau kaha matua me te whakahaere tinana katoa. Ka hiahia pea nga tangata takitahi ki te whakauru i tenei mahi ki o raatau mahi na te mea kaore i te tangi noa i te waahanga waenga, engari ka whakatairanga i te pai ake o te tuunga me te whakaiti i te mate o te mamae o muri.

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

• Torohia to ringa maui ki runga ki te tuanui, kia noho tika to tinana mai i to mahunga ki o waewae.
• Whakakotahitia to tuke maui me to turi maui ma te piko i a koe me te pupuhi i to taha, me te pupuri tonu i te toenga o to tinana.
• Kia mau ki tenei tuunga mo etahi hēkona, ka hoki ata ki to tuunga timatanga.
• Whakahokia ano nga taahiraa ki tera taha, ka huri ki te papa taha ki to taha maui.

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

• Te Nekehanga Whakahaere: I te wa e mahi ana i te kuru, kawea mai te tuke o runga me te turi ki tetahi ki tetahi ma te whakamahi i te motini whakahaere. A ape i te tukituki, te tere haere ranei i te nekehanga, na te mea ka kino te ahua me te whara kino.
• Whakauruhia te Core: Kia mahara ki te pupuri i to kaupapa matua puta noa i te mahi katoa. Ehara tenei i te mahi i o uaua puku engari ka awhina ano hoki ki te pupuri i te taurite me te pumau. Ko te hapa noa ko te tuku i nga hope kia totohu, kia anga whakamua ranei te tinana ki mua, whakamuri ranei, ka taea te karo ma te pupuri i te matua kia piri.
• Te Manawa: He mea nui kia tika te manawa i te wa e mahi ana. Horohia i a koe e toro atu ana to tinana ki roto i te papa o te taha, ka whakamoha hei

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 i te korikori a Elbow to Knee Side Plank Crunch, engari he uaua pea na te mea me pai te kaha me te taurite. E taunaki ana kia timata me nga mahi taketake hei whakapakari i te kaha matua me te ahu whakamua ki nga nekehanga uaua ake. Mena kei te pirangi te tangata timata ki te whakamatau i tenei mahi, me ata timata, kia mau tonu te ahua, katahi ka whakarereketia kia tae ra ano ki te hanga i te kaha e tika ana. He mea nui tonu te whakarongo ki to tinana me te karo i te pana kaha kia kore ai e whara.

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

• Mahere Mahere Whakanuia: I tenei rereketanga, ka mahia e koe te mahi me o waewae ki runga i te mata teitei, ka piki ake te uaua me te kaha o te koriri.
• Te Mahere Mahere Taha me te Hiki Waewae: Whai muri i te mahi i te tuke ki te turi, hikitia to waewae ki runga ki te taapiri i tetahi wero ki to tinana o raro me to matua.
• Ko te Mahere Taha Taumaha: Ko te pupuri i te dumbbell, i te kettlebell ranei i to ringa o runga i a koe e mahi ana i te crunch ka whakanui ake i te aukati me te whakanui ake i te wero ki to matua me to tinana o runga.
• Mahere Mahere Taha me te Twist: Engari i te kawe mai i to tuke ki to turi, whiria to rama me te kawe mai i to tuke ki to turi anga atu, kia kaha ake te whakakorikori i o uaua.

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

• Hurihuri Ruhia: He tino pai tenei korikori na te mea e aro ana ki nga obliques, penei i te Elbow to Knee Side Plank Crunch, me te awhina ki te whakapai ake i te nekehanga me te kaha o te hurihanga, he mea nui mo te pumau me te taurite.
• Nga Mahere Mahere: He tino pai te mahi a te Mahere Jacks i te mea kei roto hoki i te tuunga mahere, penei i te Tuke ki te Turi Side Plank Crunch. Ka awhina ratou ki te whakanui ake i te tere o te ngakau i te wa e whakapakari ana i te matua, me te whakarei ake i te ruruku me te ngawari.