Whakaarahia te Waewae Takitahi Push-up

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

Whakataki ki te Whakaarahia te Waewae Takitahi Push-up

Ko te Whakanuia Kotahi Waewae Push-up he mahi whakawero e aro ana ki te uho, ki te kopa, me te tinana o runga, e whakarato ana i te whakangungu matawhānui. He pai mo te hunga takawaenga ki te hunga hikaka ki te whakapakari tinana e whai ana ki te whakarei ake i o raatau kaha, toenga, me te whakahaere tinana. Ko te whakauru i tenei mahi ki roto i to mahinga ka taea te whakapai ake i te pumau o te tinana, te whakanui ake i te tangi o te uaua, me te whakatairanga i te pai ake o te tuunga.

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

• Hikitia tetahi waewae i runga i te whenua, kia toro atu, kia rite ki to tinana.
• Whakahekea to tinana ki te whenua, kia mau to tuara kia tika, kia u to matua.
• Whakahokia to tinana ki runga ki te tuunga timatanga, kia piki to waewae puta noa i te nekehanga katoa.
• Whakahokia tenei mahi mo te maha o nga tukurua e hiahiatia ana, ka huri i nga waewae me te mahi ano.

Nga Tohu mō te Whakaputa Whakaarahia te Waewae Takitahi Push-up

• Whakauruhia to Kore: He mea nui kia mau tonu to mahi puta noa i te mahi. Ko te pohehe noa ko te tuku i nga hope kia totohu, kia piki ake ranei, ka raru pea to tuara o raro. Hei karo i tenei, whakaarohia te toia o to puku puku ki to tuara kia noho tika to tinana mai i te mahunga ki te matimati.
• Whakaarahia tetahi Waewae: I a koe e pupuri ana i te turanga o te papa, whakaarahia tetahi waewae mai i te whenua. Me whakarite kia tika to waewae, kia rite hoki ki to tinana, kaua e hikina rawa atu, kaua e totohu iho. Ko te mea nui ko te whakauru i o glutes me to hamstrings i te wa e pupuri ana i to hope kia tapawha ki te whenua.
• Whakahekea To Tinana: Whakapikohia o tuke kia heke to tinana ki te taha

Whakaarahia te Waewae Takitahi Push-up He Pātai Ā Tene

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

Ae, ka taea e te hunga timata ki te ngana ki te whakakorikori Whakaarahia Waewae Tutahi. Heoi, he mea nui kia mohio he rerekee ake tenei o te pana-ake paerewa. Me matua mohio nga tangata timata ki te puka pana-ake i mua i te whakamatau i nga momo rerekee ake hei karo i te whara. E taunaki ana kia timata me te iti ake o nga tukurua me te piki haere i te wa e pai ake ai te kaha me te manawanui. Mena he tino wero i te tuatahi, ka taea e ratou te whakarereke i te mahi, hei tauira ma te mahi pana-ake mai i o ratou turi tae noa ki te whakapakari i te kaha.

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

• Te Waewae Tuhi Tuke me te Tuki Turi: I tenei rereketanga, ka hiki ake tetahi waewae, ka mahi i te pana-ake, katahi ka kawe i to turi ki to uma i mua i te hokinga ki te tuunga timatanga.
• Tuke-ake Waewae Takitahi me te Whana Taha: I muri i te hikitanga o tetahi waewae me te mahi i te pana-ake, ka whana koe i te waewae kua ara ki waho ki te taha i mua i te whakahokinga mai ki te turanga timatanga.
• Plyometric Takitahi Waewae Push-up: He momo rerekee ake tenei ka panaia e koe to tinana mai i te whenua i te wa o te pana-ake, me te pupuri i tetahi waewae kia ara ake.
• Te Waewae Tuhi Tuhi-ake me te Tae-a-ringa: I tenei rereketanga, ka whakaarahia e koe tetahi waewae ka mahi i te pana-ake, ka toro atu tetahi ringa ki mua i a koe, me te taapiri i tetahi wero ki to pauna me to pumau.

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

• Ka whai hua nga mahi "Plank to Push-up" na te mea he rite nga roopu uaua penei i te Whakaarahia Nga Waewae Takitahi, tae atu ki nga ringaringa, pouaka, me te matua, na reira ka piki ake te toenga me te manawanui.
• Ko nga "Burpees" he tino pai ki te Whakanuia Nga Waewae Tuhi Tuhi i a raatau e whakakotahi ana i nga huānga o te kaha, te manawanui, me te nekeneke, e mahi ana i etahi roopu uaua i te wa kotahi, na reira ka piki ake te kaha o te mahi.