Twist Crunch

• Kōaro Tinana: Ihiwe
• Taputapu: Ura tinana
• Kōaro Mīhini: Iliopsoas, Obliques, Rectus Abdominis
• Kōaro Tuarua: Quadriceps, Tensor Fasciae Latae

Whakataki ki te Twist Crunch

Ko te Twist Crunch he korikori hihiri e aro nui ana ki nga obliques me te puku o runga, e whakarato ana i te whakangungu matawhānui ki te whakapakari me te tangi i to matua. He mahi tino pai mo te hunga kaingākau ki te whakapakari tinana o nga reanga katoa, mai i te hunga timatanga ki te hunga matatau, e whai ana ki te whakapai ake i to ratau kaha matua, te pumau, me te toenga tinana katoa. Ko te whakauru i nga Twist Crunches ki roto i to mahinga ka taea te whakanui ake i to mahi hakinakina, te whakapai ake i to tuunga, me te awhina ki te whakatutuki i te whitiki kua oti te whakarite, kua whakairohia.

Whakarite i te: He Whakateretere-Whakamārama Twist Crunch

• Tuhia o ringaringa ki muri i to mahunga, me te ata tautoko i to kaki me o maihao e hono ana.
• Hohonu te hoha, ka tohe koe, whakaarahia to tinana o runga mai i te whenua ki o turi, me te kopikopiko i to rama kia kawea mai to tuke matau ki to turi maui.
• Whakahokia to tinana ki raro i te wa e hoha ana, ka hoki ki te turanga timatanga.
• Whakahokia ano te nekehanga, i tenei wa me kawe mai to tuke maui ki to turi matau, kia oti ai te mahi kotahi.

Nga Tohu mō te Whakaputa Twist Crunch

• **Kaua e Toia To Kaki:** Ko tetahi hapa noa e mahia ana e te tangata ko te kume i o ratou kaki i te wa e mahi ana i te korikori. Ka taea e tenei te wero i te kaki ka arahi ki te whara. Engari, arotahi ki te whakamahi i ou uaua puku hei hiki ake i to tinana. Kei reira noa o ringaringa ki te tautoko mama i to mahunga.
• **Ngā Nekehanga Mana:** I a koe e mahi ana i te korikori, kia puhoi me te whakahaere i o nekehanga. Ko te whakakorikori i te korikori, te whakamahi i te torohaki ki te hiki i to tinana ka whakaiti i te whai huatanga me te nui ake o te tupono o te whara.
• **Te Manawa Tika:** Te manawa ka hiki ake to tinana me te manawa ki roto i a koe e tuku iho ana ki raro. He mea nui te manawa tika mo te whiwhi i te

Twist Crunch He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Twist Crunch?

Ae, ka taea e te hunga timata te mahi Twist Crunch. He mahi tino pai mo te mahi i nga uaua o te puku, ina koa ko nga obliques. Heoi, pera i nga mahi hou, he mea nui kia ata timata me te aro ki te ahua kia kore ai e whara. Mēnā he uaua rawa atu ki te kaimatamata te kōwiri miro katoa, ka taea e ia te tīmata me te kuru taketake me te whakauru haere i te miro i te mea ka piki ake te kaha me te ngawari.

He aha ngā rerekētanga māori o te Twist Crunch?

• Ko te Standing Twist Crunch ko te tu tika, te piko o ou turi paku, me te kopikopiko i to rama kia uru atu ki nga obliques.
• Ko te Russian Twist tetahi atu momo rereke ka noho koe i runga i te papa me te piko o ou turi, ka piko ki muri, ka whiria to rama mai i tetahi taha ki tetahi taha.
• Ko te Seated Oblique Crunch ko te noho ki runga i te tuuru, ka piko ki tetahi taha ki te whakauru i te taha, ka tuaruatia ano ki tera taha.
• Ko te Cross-body Crunch he rerekee ka takoto papatahi koe ki to tuara, hikitia to turi me to tuke anga whakamua ki a raua, ka huri ki tera taha.

He aha ngā mahi whakapaipai mō te Twist Crunch?

• Ko nga mahi mahere hei whakakii i nga Twist Crunches ma te whakapakari i nga uaua matua, te whakapai ake i te pumau me te taurite, he mea tino nui ki te mahi tika i nga Twist Crunches.
• Ko nga Twist Ruhia tetahi atu mahi tino pai ki te Twist Crunches na te mea he mahi korikori hoki, e mahi ana i nga obliques me te abdominis whakawhiti, na reira ka whakanui ake i te kaha ake o te waahanga waenga.