Whakahekea Pana-Up

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

Whakataki ki te Whakahekea Pana-Up

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, me te whakauru ano i te uho me te tuara o raro. He pai mo te hunga takawaenga ki te taumata whakapakari tinana e titiro ana ki te whakakaha ake i a raatau mahi whakangungu kaha. Ma te whakauru i te Whakahekea Push-Ups ki roto i a raatau mahi, ka taea e nga tangata takitahi te whakapai ake i te kaha o te tinana o runga, te whakarei ake i te whakamaramatanga uaua, me te whakanui ake i te pumau o te tinana.

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

• Whakaturia o ringaringa kia whanui ake i te whanui o te pokohiwi ki runga ki te whenua, kia tika to tinana me te toro atu o ringaringa.
• Whakahekea to tinana ki te whenua ma te piko o ou tuke, kia mau tonu to matua me to tuara kia tika.
• Haere tonu ki raro kia tata te pa o tou uma ki te whenua, me te whakarite kia piri tonu o tuke ki to tinana.
• Panahia to tinana ki runga ki te tuunga tiimata ma te whakatika i o ringaringa, kia mau tonu to tinana i roto i te nekehanga.

Nga Tohu mō te Whakaputa Whakahekea Pana-Up

• **Nga Nekehanga Whakahaere**: A ape i te tere haere i roto i te mahi. Whakahekea to tinana kia tata te pa o tou uma ki te papa, katahi ka pana whakamuri ki runga ki te tuunga timatanga. Ko tenei nekehanga e whakahaere ana ehara i te mea ka whakanui noa i te whakauru o nga uaua engari ka whakaitihia te tupono o te whara.
• **Whakamahia To Kore**: Kia mau tonu to puku puta noa i te mahi. Ka awhina tenei ki te pupuri i to tinana me te pumau, me te mahi i o uaua matua.
• ** A ape i te Maukati i ou Tuke**: I te wa e pana ana ki runga, karohia te toronga katoa o ou ringa ki te waahi e mau ai o tuke. Ko tenei hapa noa ka arahi ki te riaka, ki te whara ranei. Engari, kia paku piko ki o tuke

Whakahekea Pana-Up He Pātai Ā Tene

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

Ae, ka taea e te hunga timata te mahi pana-ake heke, engari he uaua ake pea i te pana-ake paerewa. Ko tenei na te mea ko te heke o te pana-ake ka aro ki te uma o runga me nga pakihiwi nui atu i te pana-ake paerewa. Mena he tauhou koe, he mea nui kia timata ma te hekenga iti me te piki haere i te wa e pai haere ana to kaha. Me mahara tonu ki te pupuri i te ahua tika kia kore ai e whara. Mena he uaua rawa ki a koe, ka hiahia pea koe ki te timata ki te pana-ake i ia wa, ki te pana-ake ranei o nga turi, ka ahu whakamua ki nga momo rerekee ake ka piki ake to kaha.

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

• Whakahekea te Push-Up me nga Waewae i runga i te Poi Pumau: Ko te taapiri i te poi pumau i raro i nga waewae ka piki ake te taumata uaua ma te whakauru i te matua me te whakapai ake i te toenga.
• Whakahekea te Push-Up me nga Roopu Aatete: Ma te taapiri i nga roopu whakaahuru huri noa i te tuara, ka taapirihia e tenei rereketanga he taumata ake o te aukati, me te whakarei ake i te waahanga whakangungu kaha o te mahi.
• Whakahekea Taimana Push-Up: Ko tenei rereketanga ko te whakanoho i nga ringa ki te ahua taimana, kia kaha ake te aro ki nga uaua me nga uaua o roto o te uma.
• Whakahekea te Push-Up me te Pakipaki: Ko tenei rereketanga matatau ko te pana ki runga me te kaha ki te pakipaki i te tihi o te nekehanga, te whakanui ake i te mana me te pahū.

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

• Ko te Incline Dumbbell Press e whakakii ana i te Whakahekea Push-ups ma te aro ki nga uaua o runga o te pectoral, e whakarato ana i te mahi whakangungu o te uma ina honoa ki te arotahi o raro o te Whakahekea Push-ups.
• Ka whakakiia ano te Kati-Grip Bench Press i te Whakahekea Pana-ake i te mea ka aro nui ki nga triceps, he uaua tuarua e whakamahia ana i roto i te Whakahekea Push-ups, na reira ka pai ake te kaha pana me te pumau.