Thumbnail for the video of exercise: Whakahekea Noho-up

Whakahekea Noho-up

Āhuatanga whakamahi

Kōaro TinanaIhiwe
TaputapuUra tinana
Kōaro MīhiniRectus Abdominis
Kōaro TuaruaObliques, Quadriceps, Sartorius, Tensor Fasciae Latae
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Tiki i te whare taonga mahi i runga i ō pōtae!

Whakataki ki te Whakahekea Noho-up

Ko te Whakahekea Noho-ake he korikori puku tino whai hua e aro ana ki te abdominis rectus me nga uaua oblique, e whakanui ana i te kaha me te pumau. He pai tenei mahi mo te hunga takawaenga ki nga taumata whakapakari tinana e whai ana ki te whakakaha ake i a raatau mahi whakangungu. Ka hiahia nga tangata ki te mahi Whakahekea Noho-upi na te mea he rerekee te wero ki nga noho-a-raa, te whakatairanga i te pai ake o te tu, te pai ake o te mahi hakinakina, me te rohe o te puku.

Whakarite i te: He Whakateretere-Whakamārama Whakahekea Noho-up

  • Whakauruhia o uaua puku ka hikina to tinana ki runga ki o turi, kia tika to tuara, kia anga whakamua o kanohi.
  • Kia tae koe ki te tihi, okioki mo te wa poto, ka ata heke iho koe ki raro ki te turanga timatanga.
  • Kia mau ki te whakahaere i o nekehanga, ma te whakamahi i to puku ki te hiki me te whakaheke, kaua ki te torohaki.
  • Whakahokia ano tenei motini mo te maha o nga whakautu e hiahiatia ana, me te whakarite kia mau tonu te ahua puta noa i te mahi.

Nga Tohu mō te Whakaputa Whakahekea Noho-up

  • **Te Nekehanga Whakahaere**: He mea nui ki te mahi i te korikori ma te whakahaere me nga nekehanga whakaaro. A ape i te pohehe o te tere haere i roto i nga noho-ake, te whakamahi tere ranei ki te tohi i a koe ki runga. Engari, arotahi ki te whakauru i ou uaua puku ki te hiki me te whakaheke i to tinana, ka awhina koe ki te whai hua i roto i nga mahi.
  • **Katoa o te Motini**: Ki te whakarite kei te mahi tika koe i ou uaua, kia kaha ki te haere i roto i te whānuitanga o nga nekehanga i roto i ia whakautu. Ko te tikanga o te whakaheke i to tinana kia eke ra ano to tuara ki runga ake o te pa ki te taumanu, katahi ka hikina to tinana kia pa atu nga tuke ki ou turi. A ape i te hapa noa o te mahi haurua anake.
  • **Te Tikanga Manawa

Whakahekea Noho-up He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Whakahekea Noho-up?

Ae, ka taea e te hunga katahi ka timata te whakakorikori noho ki runga, engari he mea nui kia mohio koe he ahua matatau ake tenei o te tuutuu. Ko te whai i te puku i roto i te huarahi uaua ake na te hekenga o te tuunga. Me timata te hunga timata ki te noho-a-te-a-te-a-te-a-te-a-raa, a, i a ratou e whakapakari ana i te kaha me te manawanui, ka taea e ratou te ahu whakamua ki te heke o te noho. He mea nui ano hoki te pupuri i te ahua tika kia kore ai e whara me te whai hua nui mai i te mahi. Mena he ruarua, he pai ake te korero ki tetahi tohunga ngaio, kaiwhakangungu ranei.

He aha ngā rerekētanga māori o te Whakahekea Noho-up?

  • Whakahekea te Nohonga Whakataumaha: Mo tenei rereke, ka mau koe i te pereti taumaha, te dumbbell ranei i runga i to uma i te wa e mahi ana koe i te noho ki runga hei whakanui ake i te kaha me te kaha o te mahi.
  • Whakahekea Noho-Runga me te Hiki Waewae: Ka uru tenei ki te whakaara i te waewae ki raro o te heke o te noho-ake, ka taapiri atu he wero ki te puku o raro.
  • Whakahekea Noho-ake me te Poi Rongoa Toss: I tenei rereketanga, ka mahi koe i te noho-ake i te wa e makahia ana he poi rongoa ki te rangi i te tihi o te nekehanga, ka piki ake te whakauru o te tinana o runga me te ruruku.
  • Whakahekea te Noho-Runga me nga Paihere Atete: Ko tenei ko te whakapiri i nga here parenga ki te waahi pumau me te pupuri i a raatau i te wa e mahi ana i te noho-ake, me te taapiri atu i te aukati ki te nekehanga me te whakanui ake i te wero.

He aha ngā mahi whakapaipai mō te Whakahekea Noho-up?

  • He pai nga papa ki te Whakahekea Noho-upi i a raatau e whakakaha ana i te uho, te tuara o raro, me nga pakihiwi, te whakapai ake i te pumau me te manawanui ka taea te whakanui i te mahi o te hekenga noho.
  • Ka taea e te Whakaoho Waewae te whakakii i te Whakahekea Noho-upi i te mea ka aro nui ratou ki nga uaua o raro o te puku, he maha nga wa e kore e mahia i roto i nga tuutuu tuku iho, e whakarato ana i te mahi taurite mo te rohe puku katoa.

He kupu whakaurunga mō Whakahekea Noho-up

  • Whakahekea te mahi noho
  • Ko nga mahi taumaha tinana mo te hope
  • Whakahekea Noho-ake mo te whakaiti hope
  • Ko te taumaha tinana o te hope
  • Whakahekea nga noho-up e arotahi ana ki te hope
  • Whakahekea te mahi noho taumaha tinana
  • Ko nga mahi whakakini i te hope
  • Whakahekea te tikanga noho
  • Ko nga whakangungu o te hope o te tinana
  • Me pehea te Whakahekea Noho-upi.