Whakatarewa Kotahi Waewae Waewae Pana-ake

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

Whakataki ki te Whakatarewa Kotahi Waewae Waewae Pana-ake

Ko te Suspension One Arm Leg Push-up he mahi whakawero tinana katoa e aro ana ki nga roopu uaua maha, tae atu ki te uho, pouaka, ringa, me nga waewae, na reira ka whakanui ake i te kaha, te toenga, me te ruruku. He tino pai mo te hunga kaingākau ki te whakapakari tinana e anga ana ki te kawe i a raatau mahi whakangungu ki te taumata e whai ake nei. Ka hiahia nga tangata ki te mahi i tenei mahi hei whakanui ake i o raatau mahi, kia pai ake te whakamaramatanga o nga uaua, me te wero i o raatau kaha ki te whakapakari ake i a raatau mahi.

Whakarite i te: He Whakateretere-Whakamārama Whakatarewa Kotahi Waewae Waewae Pana-ake

• Totoro katoa to ringa matau, anga whakamua, ka hikina to waewae maui i runga i te whenua, kia hangai to tinana i te raina tika mai i te mahunga ki te matimati.
• Whakapikohia to tuke matau ki te whakaheke i to uma ki te kakau me te pupuri i to tinana kia tika, ka toro atu to waewae maui.
• Whakahokia koe ki runga ki te turanga timata ma te whakamahi i to ringa matau, kia mau tonu to tinana kia tika, kia hikina to waewae maui.
• Whakahokia te mahi me te ringa kotahi mo te maha o nga tukurua e hiahiatia ana, ka huri ki tetahi atu ringa me te waewae.

Nga Tohu mō te Whakaputa Whakatarewa Kotahi Waewae Waewae Pana-ake

• **Te Nekehanga Taurite:** I a koe e whakaheke ana i to tinana ki te whenua, piko ki te tuke kia mau tonu to uho. Me neke to tinana hei waeine kotahi, kaua ki nga wahanga motuhake. Ko te hapa noa ko te tuku i nga hope kia totohu, i te tuara ranei, ka whara.
• **Pace Whakahaerehia:** Ko te matua o tenei mahi ko te mana whakahaere. A ape i te tere i roto i te nekehanga. Engari, kia ata whakahekea to tinana ka pana whakamuri me te mana whakahaere. Ehara tenei i te awhina anake ki te karo i te whara engari ki te whakanui ake i nga painga o te mahi.
• **Kia Pupuri To Neck:** Ko tetahi atu he ko te wero i te kaki ma te titiro ki runga, ki raro ranei. Kia mau ki to

Whakatarewa Kotahi Waewae Waewae Pana-ake He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Whakatarewa Kotahi Waewae Waewae Pana-ake?

He tino matatau te korikori Whakatarewa One Arm Leg Push-up me te kaha o te kaha, te taurite, me te ruruku. I te nuinga o te waa kaore i te tūtohutia mo te hunga ka timata na te mea he uaua ki te mahi tika, ka nui ake te tupono o te whara ki te hee te mahi. Me timata te hunga timata ki nga mahi whakangungu hei whakapakari ake i to raatau kaha me te ahu whakamua ki nga nekehanga matatau ake. He pai tonu te whakaaro ki te korero ki tetahi tohunga mo te whakapakari tinana, ki te kaiwhakangungu whaiaro ranei kia tika ai, kia noho haumaru.

He aha ngā rerekētanga māori o te Whakatarewa Kotahi Waewae Waewae Pana-ake?

• Push-up Whakarewa Waewae Whakatarewa: I tenei rereketanga, ka hikitia e koe tetahi waewae mai i te whenua i te wa e mahi ana koe i te pana-ake, e uru ana to uho me to glutes.
• Whakatarewa Pike Push-up: Ko tenei putanga ko te hiki i o hiku ki te tuanui i a koe e whakaheke ana i to tinana, ka aro ki o pakihiwi me o tuara o runga.
• Te Whakatarewatanga Whakahekenga Push-up: Ko tenei rerekee hiahia ana koe ki te tuu i ou waewae ki roto i nga here whakatārewatanga me te mahi pana-ake ki te koki heke, e aro ana ki te uma o runga me nga pakihiwi.
• Whakatarewa Tricep Push-up: Ko tenei rereketanga ko te pupuri i o tuke kia tata ki to tinana i a koe e mahi ana i te pana-ake, e aro ana ki nga triceps.

He aha ngā mahi whakapaipai mō te Whakatarewa Kotahi Waewae Waewae Pana-ake?

• Nga Rarangi TRX: Ko nga Rarangi TRX e aro ana ki nga uaua rereke ki te Whakatarewa One Arm Leg Push-ups, mahi i te tuara me te biceps, e taea ai te aukati i nga uaua uaua me te whakapai ake i te kaha o te tinana o runga.
• Nga Mahere: Ko nga Mahere, penei i te Whakatarewa One Arm Leg Push-ups, ka uru ki te matua me te awhina ki te whakapai ake i te taurite me te pumau, ka waiho hei whakakorikori pai mo te whakarei ake i nga mahi me nga hua o te mahi matua.