Whakatarewa Whakamuri Rere Whakaoho

• Kōaro Tinana: Hoki
• Taputapu: Whakakētia
• Kōaro Mīhini: Deltoid Posterior, Gluteus Maximus
• Kōaro Tuarua: Gastrocnemius, Infraspinatus, Sartorius, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers

Whakataki ki te Whakatarewa Whakamuri Rere Whakaoho

Ko te Whakatarewa Whakamuri Rere Ko te whakakorikori a-tinana he mahi whakaihiihi tinana katoa e aro nui ana ki nga uaua o runga o te tinana, tae atu ki nga pakihiwi, tuara me te matua. He tino pai tenei mahi mo nga tangata takitahi kei te taumata takawaenga, teitei ranei o te tinana, otira ko te hunga e hiahia ana ki te whakapai ake i o raatau tuunga, te kaha me te pumau. Ma te whakauru i tenei mahi ki o raatau mahi, ka taea e nga tangata takitahi te whakanui i te toenga o te uaua, te whakanui i te kaha o te mahi, me te whakatairanga i te pai ake o te whakahaere tinana.

Whakarite i te: He Whakateretere-Whakamārama Whakatarewa Whakamuri Rere Whakaoho

• Whakamuri mai i te punga o te punga, whakamuri ki muri, ka anga o waewae ki mua kia paku te koki o to tinana. Me noho tika to tinana mai i te mahunga ki nga rekereke.
• Tīmatahia te korikori mā te toia tō tinana ki runga, ka horahia ō ringa ki ngā taha mā te rere whakamuri, kia paku te piko i ō tuke.
• Whakakotahitia o mata pakihiwi ki te tihi o te korikori mo te tino uaua.
• Whakatahurihia te nekehanga kia hoki ki te waahi timatanga, ka toro atu ano o ringa ki mua i a koe. Ka oti i tenei te whakahoki kotahi. Whakahokia mo te maha o nga tukurua e hiahiatia ana.

Nga Tohu mō te Whakaputa Whakatarewa Whakamuri Rere Whakaoho

• Te Nekehanga Whakahaere: I a koe e mahi ana i te rere whakamuri, kia puhoi me te whakahaere i o nekehanga. A ape i te tukituki, te whakamahi kaha ranei ki te toia to tinana ki runga, na te mea ka puta he whara me te whakaiti i te whaihua o te mahi. Ko te aro nui ki te whakamahi i o uaua pakihiwi ki te toia to tinana ki runga.
• Kia mau tonu te Whakaritea o te Tinana: Kia tika to tinana mai i te mahunga ki nga rekereke puta noa i te mahi. Kaua e piko ki te hope, ki te piko ranei i to tuara, na te mea ka puta te mamae o raro, te whara ranei. Whakauruhia to matua ki te awhina ki te pupuri i tenei tikanga.
• A ape i te maukati i o Tueke: I te toronga o to

Whakatarewa Whakamuri Rere Whakaoho He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Whakatarewa Whakamuri Rere Whakaoho?

Ko te whakaharatau Whakatarewa Whakamuri Rere Wake-up he tino wero mo te hunga timata na te kaha me te taurite e hiahiatia ana. Heoi, ka taea e nga kaitoi te whakamatau ma te arahi me te tirotiro tika. He mea nui ano kia timata me te iti o te kaha me te piki haere i te wa e pai ake ai te kaha me te pumau. Me mahara tonu ki te whakamahana tika i mua i te tiimata i tetahi mahi me te whakarongo ki to tinana kia kore ai e whara.

He aha ngā rerekētanga māori o te Whakatarewa Whakamuri Rere Whakaoho?

• Ko te Wake-up Rere Whakatarewa Takitahi-Arm e aro ana ki te ringa kotahi i ia wa, ka nui ake te wero ki to pauna me to ruruku.
• Ko te Rere Whakamuri Whakatarewa me te Whakaoho Waewae ka taapirihia he waahanga o raro o te tinana ki te whakakorikori, na reira he mahi tinana katoa.
• Ko te Swiss Ball Suspension Reverse Wake-up he mahi korikori i te wa e taurite ana i runga i te poi Swiss, me te whakanui ake i te hiahia ki o uaua matua.
• Ko te Rere Whakamuri Whakatarewa me te Wake-up Twist e whakauru ana i te korikori rama ki roto i te korikori, e whakarei ake ana i te urunga o ou uaua titaha.

He aha ngā mahi whakapaipai mō te Whakatarewa Whakamuri Rere Whakaoho?

• TRX Rows: TRX Rows e mahi ana i nga roopu uaua rite ki te Suspension Reverse Fly Wake-up, tae atu ki te tuara me te taha o muri, engari he rereke te tauira nekehanga. Ma tenei ka taea te whakapakari ake i enei uaua me te awhina ki te aukati i nga uaua koretake.
• Whakatarewa Tricep Extensions: Ko tenei mahi ka whakakiia te Whakatarewa Whakamuri Rere Wake-up ma te aro ki nga triceps, tetahi atu roopu uaua matua o te tinana o runga. Ma te mahi tahi i nga triceps me te tuara me nga deltoids, ka taea e koe te whakatutuki i te kaha o te tinana o runga.