Whakaarahia te Push-up Takitahi

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

Whakataki ki te Whakaarahia te Push-up Takitahi

Ko te Raise Single Arm Push-up he mahi matatau e aro ana ki te uma, nga pakihiwi, me te matua, me te whakapai ake i te toenga me te ruruku. He pai mo te hunga kaingākau ki te whakapakari tinana e rapu ana i nga mahi whakawero hei whakarei ake i te kaha o te tinana o runga me te pumau. Ko te whakauru i tenei mahi ki roto i o mahi ka taea e koe te whakakorikori tinana o runga, te whakanui ake i to mahi tinana, me te awhina i a koe ki te pakaru i nga papaa tinana.

Whakarite i te: He Whakateretere-Whakamārama Whakaarahia te Push-up Takitahi

• Whakaarahia tetahi ringa mai i te whenua ka waiho ki muri i to tuara, me te whakataurite i to taumaha ki tetahi atu ringa me o maihao.
• Whakahekea to tinana ki raro, kia tika to tinana, ma te piko o te tuke o te ringa kei runga tonu i te whenua.
• Panahia to tinana ki runga ma te whakamahi i te kaha o te ringa kotahi kia roa ra ano.
• Hurihia nga ringa ka tuaruatia te tukanga. Kia mahara ki te pupuri tika i to tinana puta noa i te korikori hei whakanui ake i te whai huatanga.

Nga Tohu mō te Whakaputa Whakaarahia te Push-up Takitahi

• Puka Tika: Ko te hapa nui ko te kore pupuri i te puka tika. Me noho tika to tinana mai i to mahunga ki o rekereke. Kia mau tonu to upoko, to tuara me to hope kia rite ki te toenga o to tinana. Ina whakaheke koe i to tinana, me noho tonu to uma ki runga ake i te whenua. A ape i te whakaheke i to tuara o raro, te hikoi ranei i to hope i te wa e mahi ana.
• Te Nekehanga Whakahaere: A ape i te tere haere i roto i te mahi. Me puhoi me te whakahaere i ia nekehanga. Ehara tenei i te whakaiti noa i te tupono o te whara engari ka piki ake te whai hua o te mahi. Whakahekea to tinana kia ata noho, okioki mo te wa poto, katahi ka pana kaha ki runga.
• Whakangungu Whakangungu Whakakaha: Mena kei te timata koe me te pana-a-ringa kotahi, he ngawari ki te

Whakaarahia te Push-up Takitahi He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Whakaarahia te Push-up Takitahi?

Ko te Raise Single Arm Push-up he mahi tino matatau e hiahia ana kia nui te kaha o te tinana o runga, te toenga, me te pumau. Mo te hunga timata, he uaua ki te mahi i tenei mahi me te ahua tika me te kore e whara. E taunaki ana kia timata te hunga timata ki nga mahi ngawari ake hei whakapakari ake i o raatau kaha me te ahu whakamua ki nga mahi uaua ake. Ko te tiimata me te pana-ake paerewa, te pana pakitara, te pana turi ranei he huarahi pai hei whakapakari ake i te kaha e hiahiatia ana mo te Whakanuia i te Push-up Kotahi. Me mahara tonu ki te korero ki tetahi tohunga mo te whakapakari tinana, ki tetahi kaiwhakangungu whaiaro ranei kia tika ai to mahi whakangungu.

He aha ngā rerekētanga māori o te Whakaarahia te Push-up Takitahi?

• Whakahekea te Push-Up Takitahi: Ko tenei putanga e hiahia ana koe ki te tuu i ou waewae ki runga i te mata teitei penei i te tauera, pouaka ranei, ka piki ake te taumata uaua i a koe e hiki ana i te taumaha o to tinana.
• Push-Up Poi Rongoa Puta Kotahi: Mo tenei rereketanga, ka tuu koe i tetahi ringa ki runga i te poro rongoa i te wa e mahi ana koe i te pana-ake, ka taapiri atu he wero ki to pauna me to pumau.
• Push Up Push-Up Kotahi me te Hurihuri: I muri i te pana ki runga, ka huri koe i to tinana ki tetahi taha ka hikina te ringa kore ki te tuanui, e pai ake ai te pumau o te pokohiwi me te whakauru i nga obliques.
• Push-Up Takitahi me te Hiki Waewae: I tenei rereketanga, ka hikina e koe te taha o te waewae mai i te whenua i a koe e mahi ana i te pana-ake, me te taapiri i tetahi wero atu.

He aha ngā mahi whakapaipai mō te Whakaarahia te Push-up Takitahi?

• Ko te Dumbbell Bench Press tetahi atu korikori tinana, i te mea e whakakaha ana i nga uaua pectoral me nga triceps, ko nga uaua matua e whakamahia ana ki te mahi i te Raise Single Arm Push-up.
• Ko te korikori Tricep Dips hoki e whakakii ana i te Whakanuia i te Push-up Single Arm na te mea e whakakaha ana i nga triceps, nga pakihiwi, me nga uaua o te uma, me te whakanui ake i te mana me te mana whakahaere e hiahiatia ana mo te pana-ringa kotahi.