Whakahekea Apiti Noho-ake

• Kōaro Tinana: Ihiwe
• Taputapu: Ura tinana

Whakataki ki te Whakahekea Apiti Noho-ake

Ko te Extra Decline Sit-up he mahi tino whakawero e aro ana ki te puku, obliques, me te hikaka o te hope, ka kaha ake te kaha, te pai ake o te tu, me te pai ake o nga mahi hakinakina. He pai mo te hunga takawaenga ki te hunga kaingākau ki te whakapakari tinana e whai ana ki te whakakaha ake i a raatau korikori puku. Ka taea e nga tangata takitahi te whiriwhiri i tenei mahi hei wero ake i o raatau matua, te whakatairanga i te tipu o te uaua, me te whakatutuki i te rohe puku.

Whakarite i te: He Whakateretere-Whakamārama Whakahekea Apiti Noho-ake

• Takoto ki runga i te tauera, me o ringaringa ki runga i to uma, ki muri ranei i to mahunga hei tautoko.
• Whakanuia to tinana o runga ma te whakaheke i nga uaua o te puku, kia tika to tuara kia kaua e toia to kaki ki o ringaringa.
• Tonu ki te hiki i to tinana o runga kia tae ra ano ki te koki 90-tohu ki to tinana o raro, ki te tata ranei ka taea e koe me te kore e kaha.
• Whakahokia to tinana ki raro ki te tuunga timatanga ki te whakaoti kotahi te tukurua. Whakahokia tenei tukanga mo te maha o nga whakautu e hiahiatia ana.

Nga Tohu mō te Whakaputa Whakahekea Apiti Noho-ake

• Nga Nekehanga Whakahaerehia: I a koe e mahi ana i te noho-up, me whakarite kia puhoi me te whakahaere i o nekehanga. Ko nga nekehanga tere, he tere ranei ka raru i o uaua ka whara. He hapa noa ko te whakamahi i te torohaki ki te hiki i te tinana, e whakaiti ana i te whai huatanga o te mahi. Engari, uru atu to matua ki te hiki i to tinana.
• Puka Tika: Kia mau o ringaringa ki muri i to mahunga, whiti ranei ki runga i to uma. Kaua e toia to kaki ki mua i a koe e noho ana, he he noa. Ka raru pea te kaki. Engari, ma o uaua puku e mahi.
• Tikanga Manawa: Tanga manawa ka hiki ake to tinana me te manawa

Whakahekea Apiti Noho-ake He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Whakahekea Apiti Noho-ake?

Ae, ka taea e te hunga katahi ka mahi i te whakakorikori Whakahekenga Ake, engari he mea nui ki te timata me te iti o te kaha. He uaua ake tenei korikori i te noho-upi i nga wa katoa na te kaha o te kaha o te kaha i te wa e paheke ana koe. E taunaki ana kia timata ma te paku heke ka piki haere i te wa e pai ake ai to kaha me to manawanui. Me mahara tonu ki te pupuri i te ahua me te tikanga kia kore ai e whara. Mena ka raru koe, mutu tonu te mahi.

He aha ngā rerekētanga māori o te Whakahekea Apiti Noho-ake?

• Te Poi Rongoa Ake Te Whakaheke Noho-Runga: Engari i te whakamahi i te pereti taumaha, ka whakamahi koe i te poroi rongoa mo tenei rereketanga, ka taea te whakapai ake i to kaha me te ruruku.
• Twist Extra Decline Sit-up: I roto i tenei rereketanga, ka taapirihia e koe he kowhiri ki te tihi o te noho-ake, ka uru ki o obliques me te mahi i to matua mai i tetahi koki rereke.
• Te Poi Whakamaunga Atu Whakahekea Noho-Runga: Ko tenei putanga ko te whakamahi i te poroi whakapumau hei utu mo te taupae heke, ka pai ake te whakapai ake i to pauna me te whai hua ake i o uaua whakapumau.
• Ruhia Twist Extra Decline Sit-up: Ko tenei momo rerekee ka uru ki te mahi a Ruhia i te tihi o te noho-ake, he wero i to kaha matua me to mana hurihuri.

He aha ngā mahi whakapaipai mō te Whakahekea Apiti Noho-ake?

• Nga Mahere: Ka whakakiia e nga Mahere te Whakaaetanga Whakaaetanga Whakanuia ma te whakapakari i te matua katoa, tae atu ki te puku whakawhiti me nga uaua o muri o raro, e awhina ana ki te pupuri i te tuunga me te pumau i te wa e noho ana.
• Nga Pahikara Pahikara: Ka mahi nga korukoru paihikara ki te puku o runga me raro tae atu ki nga obliques, he rite ki te Whakahekea Whakanoho-ake, na reira ka piki ake te kaha me te manawanui o te matua.