Whakatarewa 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 Pana-ake

Ko te Whakatarewa Push-up he mahi whakawero i te tinana o runga e whakanui ana i te pumau, te kaha me te taurite ma te whakamahi i te taumaha o to tinana. He pai mo te hunga kaingākau ki te whakapakari tinana i te taumata takawaenga, taumata teitei ranei, e titiro ana ki te whakakaha ake i a raatau mahi pana-ake. Ma te whakauru i tenei mahi, ka taea e nga tangata takitahi te aro ki nga roopu uaua maha i te wa kotahi, tae atu ki te pouaka, nga pakihiwi, me nga triceps, na reira ka whakatairanga i te tinana katoa me te whakapai ake i nga mahi hakinakina.

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

• Kia mau ki te mau i nga ringaringa ka hikoi whakamua kia tae ra ano koe ki te tuunga pana-ake, me to tinana ki te raina tika mai i ou rekereke ki to mahunga.
• Whakahekea to tinana ki te whenua ma te piko o ou tuke, kia tika to tinana me to matua.
• Panahia to tinana ki runga ki te waahi timatanga ma te toro atu o ringaringa, me te pupuri tonu i te raina tika o to tinana.
• Whakahokia enei taahiraa mo te maha o nga tukurua e hiahiatia ana, me te whakarite kia tika to puka mo ia pana-ake.

Nga Tohu mō te Whakaputa Whakatarewa Pana-ake

• **Whakamahia To Core**: Ko te hapa noa ko te tuku i to tuara o raro kia totohu, ka hikoi ake ranei o hope, ka mamae pea te tuara. Hei karo i tenei, kia mau tonu to mahi puta noa i te mahi. Ehara tenei i te tiaki i to tuara engari ka whai hua ake te mahi.
• **Whakahaerehia To Nekehanga**: Ina whakahekehia e koe to tinana, mahia ma te puhoi me te whakahaere. Kaua e waiho noa e te kaha te tohe i a koe ki raro. Waihoki, pana whakamuri ki te waahi timatanga me te mana whakahaere. Ma tenei ka whakanui ake i nga painga o te mahi me te whakaiti i te tupono o te whara.
• **Kia Pupuri To Kaki**: Ko tetahi atu pohehe noa

Whakatarewa Pana-ake He Pātai Ā Tene

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

Ae, ka taea e te hunga timata te mahi Whakatarewa Push-up, engari he uaua pea na te mea e hiahia ana ki tetahi taumata o te kaha o te tinana o runga me te tino pumau. He mea nui kia timata ma te pana-ake taketake me te ahu whakamua ki nga momo rerekee ake ake penei i te pana whakatārewatanga. Me mahara tonu ki te pupuri i te ahua tika hei karo i te whara me te whakanui i te whai huatanga. Mena karekau koe i te tino mohio, he pai ki te whai i tetahi kaiwhakangungu whaiaro, tohunga ngaio tinana ranei hei arahi ia koe i roto i te mahi.

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

• Whakatarewa Tricep Push-up: Ko tenei rerekee e aro ana ki nga triceps, ki reira ka piri tonu o ringa ki to tinana, ka whakapiko i o tuke ki muri, kaua ki waho ki nga taha.
• Whakatarewa Pike Push-up: Ko tenei rereketanga ko te hiki i o hope ki te tuanui kia hanga he ahua V kua huri me to tinana i mua i te mahi pana-ake, kia kaha ake te mahi i o pakihiwi.
• Push-up Whakatarewa Wide Grip: Ko tenei rereketanga ko te whakatakoto i o ringaringa kia whanui atu i te whanui o te pokohiwi ki runga i nga here, me te whakanui i nga uaua o te uma.
• Whakatarewa T Push-up: Ko tenei rereketanga ka taapiri i te hurihanga me te whakauru i o obliques, ka huri koe i to tinana ki tetahi taha ka hikina te ringa ki tera taha ki te tuanui i muri i ia pana-ake.

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

• Whakatarewa Tricep Extensions: Ka whakakiia e tenei korikori Whakatarewa Push-ups ma te aro ki nga triceps, he roopu uaua e mahi ana i nga wa pana-ake, na reira ka piki ake te kaha me te pumau o te ringa.
• Nga Mahere Whakatarewa: Ko nga Mahere Whakatarewa ka whakakiia nga Pana Whakatarewa ma te whakapakari i nga uaua matua, he mea tino nui mo te pupuri i te ahua tika me te pumau i te wa e pana ana, ka hua ake te mahi whakangungu me te pai ake.