Whakatarewa Pull through

• Kōaro Tinana: Hoki
• Taputapu: Whakakētia
• Kōaro Mīhini: Erector Spinae
• Kōaro Tuarua: Gluteus Maximus, Hamstrings, Iliopsoas

Whakataki ki te Whakatarewa Pull through

Ko te Suspension Pull Through he whakakorikori tinana katoa e aro nui ana ki te uho, te glutes, me te hamstrings, me te whakapai ake i te toenga me te pumau. He pai tenei korikori mo nga tangata takitahi i nga taumata whakapakari tinana katoa, mai i te hunga timatanga ki te hunga matatau, na te mea ka ngawari te whakarereke kia rite ki tona kaha. Ka hiahia nga tangata ki te whakauru i tenei mahi ki roto i a raatau mahi mo tona whai hua ki te whakapakari i nga uaua matua, te whakarei ake i te mana tinana, me te whakatairanga i te pai ake o te tuunga.

Whakarite i te: He Whakateretere-Whakamārama Whakatarewa Pull through

• Hīkoi i mua i etahi hikoi kia puta ra ano te taumahatanga o nga here, katahi ka anga whakamua ki roto i te tuunga mahere hauroki, kia wehe noa o waewae me te whanui o ou ringa ki mua i a koe.
• Ma te pupuri i to matua me to tinana ki te raina tika, toia to tinana ki mua ma te whakahoki i o ringaringa ki muri, ka kohia nga pakihiwi.
• Me ata toro atu o ringaringa ki mua i a koe, ka tuku i to tinana kia hoki whakamuri ki te waahi timatanga, kia mau tonu te mana me te taumahatanga i roto i nga here i nga wa katoa.
• Whakahokia tenei nekehanga mo te maha o nga tukurua e hiahiatia ana, kia mau tonu koe i te ahua me te mana whakahaere puta noa i te mahi.

Nga Tohu mō te Whakaputa Whakatarewa Pull through

• **Kia mau tonu te Whakaritea o te Tinana**: Ko tetahi he ko te tuku i te tinana kia totohu, piko ranei ki nga hope. Hei karo i tenei, whakauru i to matua me te whakarite kia noho tika to tinana mai i to mahunga ki o rekereke puta noa i te mahi. Ka awhina tenei ki te whakauru i nga uaua tika me te karo i nga raruraru kore i runga i to tuara o raro.
• **Ngā Nekehanga Mana**: Whakaotia te kume ma te puhoi me te whakahaere. A ape i te whakakorikori, te whakamahi kaha ranei ki te toia ake koe. He hapa noa tenei ka taea te whara me te whakaiti i te whai hua o te mahi.
• **Arotahi ki nga uaua Matau**: Ko te kume whakatārewatanga i hangaia hei aro ki to tuara, pakihiwi,

Whakatarewa Pull through He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Whakatarewa Pull through?

Ae, ka taea e te hunga timata te mahi i te Suspension Pull Through exercise, engari me timata ma te taumaha kia kore ai e whara. He mea nui kia mau tonu te ahua me te whakanui haere i te taumaha i te wa e pai haere ana te kaha. He mea tika ano kia whai kaiwhakangungu, he kaiarahi takitahi mohio ranei i roto i te tukanga kia tika ai te mahi.

He aha ngā rerekētanga māori o te Whakatarewa Pull through?

• Ko te Whakatarewa Pull Through me te Twist ko te taapiri i te hurihanga rama ki te tihi o te nekehanga, me te aro ki nga uaua tapapa hei taapiri atu ki nga kopa me nga hamstrings.
• Kei roto i te Whakatarewa Pull Through me te Squat he squat i te mutunga o te kume, hei taapiri i tetahi waahanga whakapakari whaawha ki te mahi.
• Ko te Whakatairanga Whakatarewa Pull Through ko te mahi i te korikori me o waewae ki runga i te papa teitei, te whakanui ake i te awhe o te nekehanga me te uaua o te mahi.
• Kei roto i te Whakatarewa Pull Through me te Peke he peke i te mutunga o te kume ma roto, me te taapiri i te waahanga plyometric me te wahanga ngakau ki te mahi.

He aha ngā mahi whakapaipai mō te Whakatarewa Pull through?

• Ko te Deadlift tetahi atu mahi e whakakii ana i te Suspension Pull Through, na te mea e mahi ana i te mekameka o muri - nga hamstrings, glutes, me nga uaua o muri o raro - te whakarei ake i te kaha me te pumau e tika ana mo nga nekehanga whai hua.
• Ko te Kettlebell Swing hoki e whakakii ana i te Suspension Pull Through na te mea ka whakarei ake i te nekehanga hinge hip me te kaha o te mekameka o muri, he mea tino nui ki te mahi i nga mahi kume ma te ahua pai me te whakahaere.