Whakamuri Pana-ake

• Kōaro Tinana: Triceps: Kōrero mō ngā hōtaka mahi tinana., Ngaata-poka Ure
• Taputapu: Ura tinana
• Kōaro Mīhini: Triceps Brachii
• Kōaro Tuarua: Biceps Brachii, Brachialis, Brachioradialis, Deltoid Anterior, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head

Whakataki ki te Whakamuri Pana-ake

Ko te Whakamuri Push-up he mahi whakawero i te tinana o runga e aro ana ki nga triceps, nga pakihiwi, me te matua, e tuku ana i te whakangungu matawhānui e awhina ana ki te whakapakari i te uaua me te whakapakari kaha. He mea pai mo nga tangata takitahi kei te taumata takawaenga, teitei ake ranei o te tinana, e titiro ana ki te whakakaha ake i o raatau tinana o runga me o raatau whakangungu matua. Ko te whakauru i nga Push-ups Whakamuri ki roto i o mahinga ka taea te whakanui i te toenga tinana, te whakatairanga i te pai ake o te tuunga, me te whakapai ake i te kaha o te tinana, ka waiho hei taapiri pai mo te hunga e whai ana ki te whakahaere tinana pai.

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

• Tuhia o ringaringa ki te papa i te taha o o pakihiwi, ka tohu nga maihao ki o waewae.
• Panahia to tinana ki runga ma te whakatika i o ringaringa, te hiki o to tinana o runga me to hope mai i te papa, me te pupuri i o waewae me o ringaringa ki runga i te whenua.
• I te tihi o te nekehanga, me hanga e to tinana he raina tika mai i to mahunga ki ou turi.
• Whakahokia to tinana ki te waahi timatanga ma te piko o ou ringa, me te whakaoti kotahi te whakahokinga o te pana whakamuri.

Nga Tohu mō te Whakaputa Whakamuri Pana-ake

• Whakauruhia to Core: Whakauruhia o uaua puku i mua i to tiimata i to tinana. Ka awhina tenei ki te whakapumau i to tinana me te aukati i nga taumahatanga o to tuara. Kia maumahara, ko te pana whakamuri e aro ana ki o triceps, ki o pakihiwi me to uho, no reira kia mau tonu aua waahi puta noa i te mahi.
• Te Nekehanga Tika: Ki te mahi i te nekehanga, whakapikohia o tuke ka tuku iho to tinana ki te whenua kia hanga ra ano o tuke he koki 90-tohu. Na, panaia to tinana ki runga ki te turanga timatanga. Kia kaha te whakahaere me te u tonu o to nekehanga. A ape i te tere haere i roto i te mahi na te mea ka puta he ahua kino me te whara kino. Ko nga Hapa noa hei karo:
• Te whakaroa i te

Whakamuri Pana-ake He Pātai Ā Tene

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

Ae, ka taea e te hunga timata te mahi Whakamuri Push-up, engari he uaua pea na te mea me whai taumata o te tinana o runga. He mea nui ki te timata ki te putanga whakarerekē, tukurua iti iho ranei ki te mea he tauhou koe. Me mahara tonu ki te pupuri i te ahua tika kia kore ai e whara. He pai ano te whakaaro ki te korero ki tetahi kaiwhakangungu whakapakari tinana, ki tetahi tohunga ngaio ranei kia tika ai taau mahi.

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

• Whakahekea Whakamuri Push-up: I tenei rereketanga, ka piki ake o waewae ki runga ake i o ringaringa, ka kaha ake te kaha ki te mahi me te arotahi atu ki te uma o runga me nga pakihiwi.
• Whakamuri Pana-ake me te Poi Pumau: I konei, ka mahia e koe te korikori me o ringaringa ki runga i te poi pumau, e uru ai to matua me te whakapai ake i to pauna me te pumau.
• Push-up Whakamuri Waewae Takitahi: Ko tenei rereketanga ka hiahia koe ki te hiki i tetahi waewae mai i te whenua i te wa e mahi ana koe i te mahi, ka piki ake te kaha me te whakauru i to tinana o raro.
• Whakamuri Whakamuri-ake me nga Roopu Aatete: Ma te taapiri i nga roopu aukati ki te mahi, ka taea e koe te whakanui ake i te taumata uaua me te whakauru atu i nga roopu uaua.

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

• Nga Rarangi Hurihuri: He rite ki nga Pana Whakamuri, Ko nga Rarangi Hurorirori e whakakaha ana i nga uaua o muri, me te whakapai ake i te tuunga me te taurite, he mea tino nui kia pai te mahi i nga Pana Whakamuri.
• Mahere: Ahakoa ehara i te korikori ringa tika, ko te mahi Mahere e whakapakari ana i te matua me te whakapai ake i te pumau o te tinana, he mea nui hei pupuri i te ahua tika me te taurite i te waa Whakamuri Push-ups.