Whakatarewa Huki-ake

• Kōaro Tinana: Hoki
• Taputapu: Whakakētia
• Kōaro Mīhini: Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
• Kōaro Tuarua: Biceps Brachii, Brachialis, Brachioradialis, Pectoralis Major Sternal Head, Rectus Abdominis

Whakataki ki te Whakatarewa Huki-ake

Ko te Whakatarewa Pull-up he mahi whakawero i te tinana o runga e whakakaha ana, e whakakorikori ana i nga uaua o te tuara, nga pakihiwi, me nga ringaringa. He pai mo te hunga takitahi kei te taumata takawaenga, taumata teitei ranei e whai ana ki te whakakaha ake i te kaha o te tinana o runga me te manawanui o te uaua. Ma te whakauru i tenei mahi ki roto i o raatau mahi, ka taea e te tangata te whakapai ake i a raatau mahi toia, te whakarei ake i o raatau whakahaere tinana katoa, me te whakanui ake i te kaha mahi, ka waiho hei whiringa pai mo te hunga e hiahia ana ki te whakapakari tinana, ki te mahi hakinakina, ki te whakapakari tinana ranei.

Whakarite i te: He Whakateretere-Whakamārama Whakatarewa Huki-ake

• Tu ki raro i nga here, toro atu ki runga ka mau ki nga ringaringa me o ringaringa e anga ana tetahi ki tetahi i runga i te kupapa kore, ka hikoi o waewae ki mua kia paku te koki o to tinana.
• Me timata te mahi ma te toia to tinana ki runga ki nga ringaringa, kia tika to tinana me te whakauru i to matua kia kore ai e totohu o hope.
• Tonu ki te toia ake kia rite ra ano to uma ki nga ringaringa, me te aro ki te kopiri i o pakihiwi me te whakawhanaunga i ou uaua o muri.
• Whakahokia to tinana ki raro i roto i te nekehanga puhoi me te whakahaere ki te tuunga tiimata, me te whakarite kia toro atu o ringaringa i mua i te tiimata i te tukurua.

Nga Tohu mō te Whakaputa Whakatarewa Huki-ake

• **Te Nekehanga Whakahaere**: Huia koe ki runga i runga i te mana whakahaere, me te whakarite kei te mahi o uaua, kaua e tere. Ka tae koe ki runga, tatari mo te wa poto i mua i te whakaheke i a koe. Ko nga nekehanga tere me te korikori ka pa ki nga whara, ka kore e pai te uru o ou uaua.
• **Whakamahia To Kaupapa**: Ko te whakauru i to kaupapa matua te mea nui ki te mau tonu i tenei mahi. Ka awhina ano hoki ki te whakarei ake i te kaha me nga painga whakamaarama o te kume-ake. A ape i te tuku i to puku kia totohu, i to tuara raro ranei.
• **Te Awhe Katoa o te Motini**: Kia tino whai hua mai i nga kumea whakatārewatanga, whakamahia te awhe katoa o te nekehanga. Tīmata ki

Whakatarewa Huki-ake He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Whakatarewa Huki-ake?

Ae, ka taea e te hunga timata te mahi Whakatarewa Whakatarewa. Engari, he mea nui kia mohiohia ko tenei mahi e hiahia ana ki tetahi taumata o te kaha o te tinana o runga. Me timata te hunga timata ki te iti o te oro me te piki haere i te wa e whakapakari ana ratou. He mea nui ano kia mau tonu te ahua kia kore ai e whara. Mēnā he tauhou koe, he pai pea te whai i te kaiwhakangungu whaiaro, i te tohunga ngaio tinana ranei hei arahi i a koe i roto i te mahi i te tuatahi.

He aha ngā rerekētanga māori o te Whakatarewa Huki-ake?

• Whakatarewa i te uaua-up: I tenei putanga, ka toia koe ki runga, ka pana i to tinana ki runga ake i nga ringaringa, ka kuhu i to uma me to triceps.
• Huna-Up Whakatarewa Rarangi Hurihuri: Mo tenei rereketanga, ka tuu to tinana ki raro i nga here whakatarewa ka toia to uma ki runga ki nga ringaringa, ka aro ki o uaua tuara.
• Whakatarewahia me te Tuki Turi: Ka taapirihia e tenei rereketanga he whakangungu matua, ka kuhu koe i ou turi ki to uma i te tihi o te kume-ake.
• Te Whakatarewa Whakarewa-Whanui: I tenei putanga, ka mau koe i nga kakau ki te whanui atu i te whanui o te pokohiwi, me te whakanui i o uaua reiti.

He aha ngā mahi whakapaipai mō te Whakatarewa Huki-ake?

• Nga Pulldowns Lat: Ko tenei mahi e aro ana hoki ki te latissimus dorsi, he roopu uaua matua e whakamahia ana i roto i te Whakatarewa Pull-ups. Ma te whakakaha i enei uaua, ka taea e koe te whakanui ake i to kaha toia me to manawanui, ka ngawari ake te mahi o te Huanga Whakatarewa.
• Nga Iri Mate: Ka awhina tenei mahi ki te whakapai ake i te kaha o te hopu me te pumau o nga pokohiwi, e rua nga mea tino nui mo te whakahaere tika i nga Whakatarewa Whakarewa. Ma te whakauru i a Dead Hangs ki roto i to mahinga, ka taea e koe te whakanui ake i to kaha ki te pupuri i nga here whakatārewatanga mo te wa roa, me te whakapai ake i to mahinga Whakatarewa Pull-up.