Whakahekea Te Hurihuri Noho ki runga

• Kōaro Tinana: Ihiwe
• Taputapu: Ura tinana

Whakataki ki te Whakahekea Te Hurihuri Noho ki runga

Ko te Whakahekea Ko te Whakahekea Noho ki runga he mahi tino whakawero e aro ana ki te puku, obliques, me te tuara o raro, e awhina ana ki te whakapai ake i te toenga, te tu, me te kaha matua. He whiringa pai mo te hunga takawaenga ki te hunga kaingākau ki te whakapakari tinana e pirangi ana ki te whakakaha ake i o raatau korikori puku. Ko te whakauru i tenei mahi ki roto i to mahinga ka taea te whakanui i te kaha hurihuri, he painga mo te mahi hakinakina, me te whakatairanga i te waahanga kua tino tautuhia me te tone.

Whakarite i te: He Whakateretere-Whakamārama Whakahekea Te Hurihuri Noho ki runga

• Tuhia o ringaringa ki muri i to mahunga me te kore e toia to kaki, kia whanui o tuke.
• Whakauruhia to matua me te hiki ake i to tinana o runga mai i te tauera, ka huri ki te taha matau ka piki ake koe, ka whai kia pa atu to tuke maui ki to turi matau.
• Whakahekea koe ki raro i roto i te nekehanga whakahaere, ka hoki ki te turanga timatanga.
• Whakahokia ano te nekehanga, i tenei wa ka kopikopiko koe ki te taha maui ka piki ake koe, ko te whai kia pa atu to tuke matau ki to turi maui.

Nga Tohu mō te Whakaputa Whakahekea Te Hurihuri Noho ki runga

• **Whakamahia Tou Matua:** Ko te mea nui ki te mahi i te whakaheke tika i te korikori noho ko te whakauru i o uaua matua. I a koe e noho ana, whiria to tinana o runga ki tetahi taha. He hapa noa ki te karo: Kaua e whakamahi i te torohaki, i to kaki ranei ki te toia koe ki runga. Me whakahaere te motini ka puta mai i to matua.
• **Te Manawa Tika:** Ma te tika te manawa ka tino pai ake to mahi. Whakanuia i a koe e heke ana ki raro, whakaahuru i a koe e piki ana. He hapa noa hei karo: Te pupuri i to manawa i te wa e mahi ana. Ma tenei ka piki ake te pehanga toto me te whakaiti i te whai hua o te mahi. 4

Whakahekea Te Hurihuri Noho ki runga He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Whakahekea Te Hurihuri Noho ki runga?

Ae, ka taea e te hunga timata te mahi Whakahekea Twisting Sit-up, engari he nekehanga teitei ake e hiahia ana kia nui te kaha me te pumau. Me timata te hunga timata ki nga mahi matua penei i te noho-a-te-a-te-a-te-a-te-a-te-raa, a, i a ratou e whakapakari ana i te kaha me te ahua, ka taea e ratou te ahu whakamua ki nga mahi tino matatau penei i te Whakahekea Twisting Sit-up. He mea nui tonu te whakarite i te ahua tika kia kore ai e whara. Ka whai hua ano te korero ki tetahi tohunga mo te whakapakari tinana, ki te kaiwhakangungu hei whakarite kia tika te mahi.

He aha ngā rerekētanga māori o te Whakahekea Te Hurihuri Noho ki runga?

• Whakahekea Noho-Runga me te Hurihanga Torso: He rite te mahi i te hekenga o te noho-ake engari he hurihanga rama kei runga ake o te nekehanga.
• Whakahekea Oblique Crunches: Ko tenei rereketanga ka aro atu ki nga uaua tapapa ma te tukituki ki te taha, kaua ki te tika ki runga.
• Whakahekea te Noho-Runga me te Maka Poi Rongoa: Ka uru tetahi hoa ka whiua he poi rongoa ki a koe i a koe e noho ana, ka mau koe, ka whiria ki tetahi taha ka maka whakamuri.
• Whakahekea Pahikara Pahikara: Ka mahia tenei i runga i te taupae heke, e peehi ana i te hikoi o te paihikara me te huri i te tuke ki te ritenga atu o nga turi mo te nekehanga kopikopiko.

He aha ngā mahi whakapaipai mō te Whakahekea Te Hurihuri Noho ki runga?

• Mahere: Ko nga papa he mahi tino pai na te mea e mahi ana ratou i te kaupapa katoa, kaua ko nga uaua puku anake. Ka awhina tenei mahi ki te whakapakari i te manawanui i roto i te puku me te tuara, tae atu ki nga uaua whakapumau, ka taea te whakapai ake i te mahi katoa o te Whakahekea Hurihuri Noho-Ups.
• Nga Pahikara Pahikara: He rite tonu ki te Whakahekea Te Hurihuri Noho-Up, ko nga Koru Paihikara he nekehanga kopikopiko e aro ana ki nga obliques me te rectus abdominis. Ko te tauira rereke o tenei mahi ka whakapai ake i te ruruku, ka taea te whakanui ake i te whai huatanga o te Whakahekea Hurihuri Noho-Ups.