Whakahekea Pana-ake

• Kōaro Tinana: Kiritane
• Taputapu: Ura tinana

Whakataki ki te Whakahekea Pana-ake

Ko te Whakahekea Push-up he mahi whakawero i te tinana o runga e aro nui ana ki te uma, nga pakihiwi, me nga triceps, i te wa e uru ana ki te tuara me te tuara. He pai tenei mahi mo te hunga takawaenga ki te hunga kaingākau ki te whakapakari tinana e whai ana ki te whakanui ake i te kaha o te tinana o runga me te whakamaramatanga uaua. Ko te whakauru i nga Push-ups Whakahekea ki roto i te mahinga whakangungu ka taea te whakapai ake i te tuunga, te whakanui ake i te kaha o te tinana, me te whakarato i te mahi kaha ake i nga pana-ake tuku iho na te kaha ake o te uaua mai i te tuunga o nga waewae teitei.

Whakarite i te: He Whakateretere-Whakamārama Whakahekea Pana-ake

• Me whakarite to tinana ki te hanga i tetahi raina tika mai i to mahunga ki o rekereke, ka u to titiro ki runga i te papa kia mau tonu ai te tuunga o te kaki.
• Whakahekea to tinana ki te whenua ma te piko o ou tuke, kia piri tonu ki to tinana.
• Panahia to tinana ki runga ki te turanga taketake ma te toro atu o ringaringa me te whakamahi i to uma me nga uaua tricep.
• Whakahokia tenei nekehanga mo te maha o nga tukurua e hiahia ana koe, me te whakarite kia mau tonu to tinana i roto i te mahi.

Nga Tohu mō te Whakaputa Whakahekea Pana-ake

• Whakawhanaunga Matua: Whakauruhia to matua puta noa i te mahi. Ehara tenei i te awhina anake ki te pupuri i te ahua tika engari ka whakanui ake i te whai hua o te mahi. Ko te hapa noa ko te tuku i te tuara o raro kia totohu, kia piki ake ranei nga hope, ka raru te tuara, ka whara ranei.
• Te Motini Whakahaere: Mahia te korikori me te nekehanga whakahaere. Whakahekea to tinana ki te whenua ata ka panaia ki runga ki te tuunga timatanga i runga i te kaha, te whakahaere. A ape i te whakakorikori i te nekehanga, te whakamahi i te torohaki ranei ki te turaki i a koe ki runga, na te mea ka raru te ahua me te whara kino.
• Te Manawa Tika: Kia mahara kia tika te manawa. Whakanuia

Whakahekea Pana-ake He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Whakahekea Pana-ake?

Ae, ka taea e te hunga timata te mahi whakaheke i te korikori pana-ake, engari he uaua te mahi na te mea me kaha ake te kaha me te taurite ki te pana-ake auau. I te nuinga o te wa ka tūtohuhia mo nga tangata kua oti kee te hanga i te taumata o te oranga tinana me te pai ki te pana-ake paerewa. Mena he tauhou koe, ka hiahia koe ki te timata ki te pana-ake i ia wa, ki te pana-ake kua whakarereketia (penei i te turi, i te pakitara ranei) i mua i te ahu whakamua ki nga momo rerekee ake penei i te heke pana-ake. Me mahara tonu ki te pupuri i te ahua tika kia kore ai e whara.

He aha ngā rerekētanga māori o te Whakahekea Pana-ake?

• Whakahekea te Push-Up Taimana: I konei, ka tuu o ringa kia tata ki te ahua taimana i te wa e mahi ana koe i te pana-ake heke, e aro atu ana ki o triceps me te uma o roto.
• Push-Up Whakaheke-a-Whanui: I tenei rereketanga, ka tuu koe i ou ringa ki te whanui atu i te whanui o te pokohiwi i te wa e heke ana te pana-ake, ka kaha ake te mahi ki o uaua uma.
• Whakahekea te Push-Up Spiderman: Ko tenei ko te kawe mai i to turi ki te tuke i te taha kotahi ka whakahekehia e koe to tinana i roto i te heke o te pana-ake, ka taapirihia he waahanga o te mahi matua me te mahi piko.
• Whakahekea Plyometric Push-Up: Ko tenei momo rerekee ka uru ki te pana pahū mai i te tuunga heke kia mawehe atu ai o ringaringa ki te whenua, ka nui ake te kaha me te mahi i runga i to kaha.

He aha ngā mahi whakapaipai mō te Whakahekea Pana-ake?

• Nga Ruku: Ka arotahi nga riu ki runga i nga uaua rite ki te Whakahekea Push-ups - te uma, nga pakihiwi, me nga triceps - engari he rereke nga nekehanga, he rerekee me te aukati i te urutaunga uaua.
• Nga Push-ups Taimana: Ka kaha ake te aro ki nga triceps, ki te whakakii i te Paheketanga Push-up ma te whakapakari i tenei roopu uaua he mea tino nui mo te mahi pana-ake.