Ko te Whakatarewa Push-Up he mahi whakawero i te tinana o runga e whakanui ana i te kaha, te pumau, me te ngawari ma te whakauru i nga roopu uaua maha, tae atu ki te uma, nga pakihiwi, me te matua. He pai tenei mahi mo te hunga takawaenga ki te hunga hikaka e whai ana ki te whakakaha ake i a raatau mahi whakangungu me te whakapai ake i te oranga tinana. Ka hiahia nga tangata takitahi ki te mahi i nga Push-Up kua whakatarewahia hei whakakaha ake i o ratau uaua uaua, kia pai ake te toenga o te tinana, kia pai ake ai te noho.
Whakarite i te: He Whakateretere-Whakamārama Whakatarewa Push-Up
Tu anga anga atu i te punga, kapohia nga kakau, ka hikoi whakamua kia paku te koki o to tinana.
Whakanohoia to tinana ki te raina tika mai i to mahunga ki o rekereke, anga whakamua, ka tuu i to taumaha ki runga i nga ringaringa, me te whakarite kia rite o ringaringa ki to uma.
Whakahekea to tinana ki te papa ma te whakapiko i ou tuke kia eke ra ano to uma ki runga ake i te papa, kia mau to tinana kia tika, kia maro hoki puta noa i te nekehanga.
Whakahokia koe ki runga ki te tuunga timatanga ma te toronga katoa o ou ringa, kia mau tonu to tinana.
Nga Tohu mō te Whakaputa Whakatarewa Push-Up
**Whakamahia To Kaupapa**: Ko tetahi hapa noa e mahia ana e te tangata ko te kore e uru ki o raatau kaupapa i te wa e mahi ana. Kia mau tonu to puku puta noa i te nekehanga. Ehara tenei i te awhina anake i a koe ki te pupuri i te taurite engari ki te mahi i o uaua matua me te tiaki i to tuara o raro.
**Te Nekehanga Whakahaere**: Kia kaha te whakahaere i te nekehanga. A ape i te omaoma, te whakamahi tere ranei hei turaki i a koe ki runga, na te mea ka whara. Engari, āta whakaheke i a koe ka pana whakamuri me te mana whakahaere. Ka awhina ano tenei ki te whakauru me te whakapakari ake i nga roopu uaua.
**Kia Pumau To Neck Neutral**: Ko tetahi atu he ko te whakararu i te kaki ma te titiro ake, ka kuhu ranei i te kaki
Whakatarewa Push-Up He Pātai Ā Tene
Ka taea e ngā tāngata kapihi te Whakatarewa Push-Up?
Ae, ka taea e te hunga hou te mahi i te mahi Push-Up kua whakatarewahia, engari he uaua pea na te mea e tika ana te kaha o te tinana o runga, te pumau, me te mana whakahaere. E tino taunaki ana kia timata me nga pana-ake taketake me te ahu whakamua ki nga momo rerekee ake ake penei i te Whakatarewa Push-Up. Kia maumahara, he mea nui kia mau tonu te ahua kia kore ai e whara. Mena kare koe i te tino mohio, he pai ake te korero ki tetahi tohunga ngaio tinana kia mohio kei te tika to mahi.
He aha ngā rerekētanga māori o te Whakatarewa Push-Up?
Ko te Push-Up kua Whakatarewahia me te Tuki Turi, ko te mahi pana-ake kua whakatarewahia engari me te taapiri i te turi ki runga ake o te nekehanga kia uru atu ai to puku o raro.
Ko te Push-Up kua whakatarewahia me te Twist ko te huri i to rama ki tetahi taha i te tihi o te pana-ake, te whakauru i o obliques me te whakarei ake i te pumau.
Ko te Whakahekenga Whakatarewa Push-Up ko te whakanoho i o waewae ki runga i te mata teitei i te wa e mau ana o ringaringa ki runga i nga here whakatārewatanga, ka whakapiki ake i te uaua me te aro ki to uma o runga me to pakihiwi.
Ko te Push-Up Plyometric Suspended he pana-ake kaha e turaki ana i o ringaringa mai i nga here, ka mau ano koe ki roto i nga here, ka taapiri he huānga pahū ki te mahi me te whakanui ake i te kaha me te kaha.
He aha ngā mahi whakapaipai mō te Whakatarewa Push-Up?
Ko te Haupae Hurihuri he tino pai ki te Push-Up kua whakatarewahia na te mea e aro ana ki nga uaua o muri, e whakarato ana i te mahi totika o te tinana o runga ma te aukati i te pana-ake e aro ana ki te uma.
Ko nga Tricep Dips kua whakatarewahia hei whakanui ake i te kaha me te manawanui o nga triceps, he mea tino nui mo te mahi angitu i nga pana kua whakatarewahia.
He kupu whakaurunga mō Whakatarewa Push-Up
Whakatarewahia te Mahi Push-Up
Kohikohi Uma tinana
Whakatarewa Whakangungu Push-Ups
Te hanga pouaka me te pana-ake kua whakatarewahia
Ko te whakapakari tinana i whakatarewahia te pana-ake
Te Whakangungu Whakakaha Kua Whakatarewahia te Push-Up
Ko te Whakaakoranga Kainga Kua Whakatarewahia te Push-Up
Ko te Korikori Tinana o Runga kua whakatarewahia te pana-ake