Twist Push-up

• Kōaro Tinana: Kiritane
• Taputapu: Ura tinana
• Kōaro Mīhini: Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head
• Kōaro Tuarua: Deltoid Anterior, Obliques, Triceps Brachii

Whakataki ki te Twist Push-up

Ko te Twist Push-up he whakakorikori hihiko e whakanui ana i nga painga o te pana-ake tuku iho ma te taapiri i te nekehanga hurihuri, kaua e aro noa ki to uma me o ringaringa engari ki to matua me o obliques. He pai tenei mahi mo te hunga takawaenga ki te hunga hikaka e whai ana ki te whakakaha ake i te kaha o te tinana o runga me te pumau. Ma te whakauru i te Twist Push-up ki roto i o raatau mahi, ka taea e nga tangata takitahi te whakapai ake i to ratau tinana katoa, te whakatairanga i te pai ake o te tuunga, me te whakanui ake i te kaha o te mahi, ka ngawari ake nga mahi o ia ra.

Whakarite i te: He Whakateretere-Whakamārama Twist Push-up

• Whakahekea to tinana ki te whenua, piko o tuke me te pupuri i to matua.
• I a koe e pana ana i to tinana ki runga, hurihia to rama ki te taha matau ka hikina to ringa matau mai i te whenua, ka toro atu ki te tuanui.
• Whakahokia to ringa matau ki te whenua, ka whakahoki ano i te pana-ake, i tenei wa ka huri i to rama ki te taha maui ka hikina to ringa maui ki te tuanui.
• Haere tonu ki te huri i nga taha mo ia pana-ake, kia noho tonu to tinana ki te raina tika, kia mau tonu to mahi puta noa i te mahi.

Nga Tohu mō te Whakaputa Twist Push-up

• Te Nekehanga Whakahaere: I a koe e whakaheke ana i to tinana ki te papa, kia tata tonu o tuke ki to tinana. Ina pana koe ki runga, whiria to rama ki tetahi taha ka hikina te ringa o tera taha ki te tuanui. Hoki atu ki te waahi o te mahere ka tuaruatia ki tera taha. Hapa noa ki te karo: A ape i te tere i roto i te mahi. Me whai whakaaro me te whakahaere i ia nekehanga ki te whakauru i nga uaua tika me te karo i te whara.
• Whakauruhia to Core: I nga wa katoa o te mahi, kia mau tonu o uaua matua. Ka awhina tenei ki te whakau i to tinana me te pai ake o te mahi. noa

Twist Push-up He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Twist Push-up?

Ae, ka taea e te hunga timata te mahi i te korikori Twist Push-up engari he uaua pea. Ko tenei mahi e hiahia ana ki tetahi taumata o te kaha me te toenga. E taunaki ana kia timata te hunga timata ki nga pana-ake taketake me te whakauru haere i nga momo rerekee ake ake penei i te Twist Push-up i a ratou e whakapakari ana i te kaha me te maia. Ki te kitea he uaua rawa te Twist Push-up, ka taea e ratou te whakarereke ma te mahi i nga turi, kaua ki o ratou maihao. I nga wa katoa, he mea nui ki te whakamahi i te ahua tika hei aukati i te whara.

He aha ngā rerekētanga māori o te Twist Push-up?

• T-Push-up: I tenei putanga, ka mahi koe i te pana-ake engari ka piki ake koe, ka whiria e koe to tinana ka toro atu tetahi ringa ki te tuanui, ka hanga he ahua 'T' me to tinana.
• One Arm Twist Push-up: He momo whakawero tenei ka mahi koe i te pana-ake me te ringa kotahi ka huri ki te taha o te ringa toro.
• Pike Twist Push-up: I konei, ka timata koe i roto i te tuunga pike, ka mahi i te pana-ake, a, i a koe e pana ana, ka whiria e koe to tinana ki tetahi taha.
• Push-up Twist Plank Twist: Ko tenei ko te mahi pana-ake, ka whakawhiti ki te mahere taha me te kopikopiko i to rama, i mua i te hokinga ki te tuunga pana.

He aha ngā mahi whakapaipai mō te Twist Push-up?

• Twist Ruhia: Ka whakakiia ano e tenei mahi te Twist Push-up i te mea e aro ana ki nga obliques me te abs, he rite ki te nekehanga kopikopiko i roto i te pana-ake, e awhina ana ki te whakanui ake i te kaha hurihuri me te whakapai ake i to kaha ki te whakahaere me te mahi i te hurihuri i te pana- ki runga.
• Dumbbell Bench Press: Ko tenei mahi e whakakii ana i te Twist Push-up ma te whakapakari i te uma, te pakihiwi, me nga uaua o te ringa e tino uru ana ki te nekehanga pana, no reira ka pai ake te kaha me te manawanui e hiahiatia ana mo te mahi i te Twist Push-up.