Whakahekea Tuhi Tuhi-ake ki runga Pouaka

• 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 Tuhi Tuhi-ake ki runga Pouaka

Ko te Whakahekea Turi Push-up i runga i te Pouaka he mahi whakapakari kaha e aro nui ana ki te uma, nga pakihiwi, me nga triceps, i te wa e uru ana nga uaua matua. He pai tenei rereketanga o te pana-ake tuku iho mo te hunga katahi ano ka iti ake te kaha o te tinana o runga, na te mea ka whakaitihia te taumaha o te tinana hei hiki ake. Ko te whakauru i tenei mahi ki roto i o mahi ka taea te whakapai ake i te kaha o te tinana o runga, te whakakaha i nga uaua uaua, me te whakatairanga i te pai ake o te tinana.

Whakarite i te: He Whakateretere-Whakamārama Whakahekea Tuhi Tuhi-ake ki runga Pouaka

• Whakanuia o waewae ki runga i te pouaka, kotahi i te wa, kia noho koe i runga i te papa teitei me te koki heke o to tinana.
• Kia mau tonu to uho, to tuara kia tika, me to kaki kia rite ki to tuara, whakahekehia to tinana ki te whenua ma te piko o ou tuke.
• Panahia to tinana ki runga ma te toro atu i ou tuke, kia totoro katoa o ringaringa, me te pupuri tonu i to tinana.
• Whakahokia tenei nekehanga mo te maha o nga tukurua e hiahia ana koe, kia mau tonu to ahua puta noa i te mahi.

Nga Tohu mō te Whakaputa Whakahekea Tuhi Tuhi-ake ki runga Pouaka

• **Kia mau tonu te Raina Tinana**: I a koe e mahi ana i te heke turi pana-ake, he mea nui kia noho tika to tinana mai i to mahunga ki ou turi. A ape i te piko o to tuara, te tuku ranei i to hope ki raro, na te mea ka whara te tuara.
• **Te Nekehanga Whakahaere**: Whakahekea to tinana ki te pouaka i runga i te mana whakahaere, me whakarite kia piko o tuke ki te koki 90-tohu. A ape i te tuku tere ki raro i te mea ka whara tenei. Waihoki, karohia te mahi haurua anake ki te kore koe e tino whakaheke i a koe - ma tenei ka whakaiti i te whai huatanga o te mahi.
• **Whakamahia To Core**: Kia mau tonu o uaua puku puta noa i te

Whakahekea Tuhi Tuhi-ake ki runga Pouaka He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Whakahekea Tuhi Tuhi-ake ki runga Pouaka?

Ae, ka taea e te hunga timata te mahi Whakahekea Tuturi Push-up i runga Pouaka, engari he uaua ake pea i te pana-ake auau. Ko tenei mahi ka aro ki nga uaua o runga o te tinana, ina koa ko te uma, nga pakihiwi, me nga triceps. Me ata timata te hunga timata me te aro ki te pupuri i te ahua tika. He mea nui ano kia noho pakari, kia mau te pouaka, papa ranei e whakamahia ana kia kore ai e whara. Mēnā he uaua rawa, ka tīmata te hunga tīmata ki te turi turi i ia wā, ki te pana pakitara rānei, ā, ka ahu whakamua ki ngā rerekētanga uaua ake.

He aha ngā rerekētanga māori o te Whakahekea Tuhi Tuhi-ake ki runga Pouaka?

• Push-up Inline Continuing: Ko tenei rereketanga ko te tuku o ou ringa ki runga i te papa me o turi ki runga i te papaa teitei, pouaka ranei, ka huri i te koki o te heke o te pana-ake me te aro ki nga uaua rereke o to tinana o runga.
• Whakahekea te Tuhi Turihi me nga Roopu Aatete: Ko tenei rereketanga ko te whakamau i nga here aukati i to tuara i a koe e mahi ana i te mahi, te whakanui ake i te wero me te kaha o te mahi.
• Whakahekea te Tuhi Tukeke me te Poi Rongoa: Ko tenei rereketanga ko te tuu i tetahi ringa ki runga i te poi rongoa i te wa e mahi ana i nga mahi, e whakanui ana i te toenga, te kaha, me te ruruku.
• Whakahekea te Tuhi Turi ki runga i te Poi BOSU: Ko tenei rerekee ko te mahi korikori me o ringaringa ki runga i te poi BOSU, ka taapiri i tetahi waahanga o te koretake me te whakapai ake.

He aha ngā mahi whakapaipai mō te Whakahekea Tuhi Tuhi-ake ki runga Pouaka?

• Dumbbell Bench Press: Ko tenei mahi e whakakii ana i te Whakaheke Tuturi Push-up i runga i te Pouaka ma te taapiri i tetahi waahanga o te whakangungu aukati, ka taea te whakanui ake i te kaha me te papatipu uaua i roto i te uma, nga pakihiwi, me nga ringaringa.
• Mahere: Ahakoa ko te Whakahekea Turi Push-up i runga i te Pouaka e aro nui ana ki te tinana o runga, ka awhina te mahi Mahere ki te whakapakari i nga uaua matua, e mahi ana hoki i nga wa pana-ake, na reira ka pai ake te mahi pana-ake me te pumau.