Whakatarewatanga Whaiaro Toku Uma

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

Whakataki ki te Whakatarewatanga Whaiaro Toku Uma

Ko te Whakatarewa Whaiaro-Awhina Chest Dip he mahi whakapakari kaha e aro nui ana ki te uma, te triceps, me nga pakihiwi, e whai hua ana ki te whakapai ake i te kaha o te tinana o runga me te whakamaramatanga uaua. He pai mo te hunga timata me te hunga kaingākau ki te whakapakari tinana, me te awhina whaiaro e whakarato ana i te taumata uaua. Ka hiahia tetahi ki te whakauru ki tenei mahi hei whakarei ake i te kaha o te tinana o runga, kia pai ake te pumau o te tinana, kia tutuki pai ai te tangi o te uma me te uaua o te ringa.

Whakarite i te: He Whakateretere-Whakamārama Whakatarewatanga Whaiaro Toku Uma

• Tu i waenganui i nga here, hopukina nga kakau me te awhi i runga i te ringa, ka ara ake to tinana mai i te whenua ma te whakatika i o ringaringa.
• Whakaitihia to tinana ma te piko o ou tuke kia hanga he koki 90-tohu, kia noho tika to tinana me o pakihiwi ki raro.
• Whakahokia koe ki runga ki te turanga tuatahi ma te whakatika i ou ringa, ma te whakamahi i to uma me nga uaua tricep hei hiki ake i to taumaha tinana.
• Puritia o waewae ki runga i te whenua puta noa i te korikori hei awhina i te hiki i te taumaha o to tinana, te whakatika i te uaua ma te neke atu o waewae ki te tata atu ranei ki te waahi whakatarewa.

Nga Tohu mō te Whakaputa Whakatarewatanga Whaiaro Toku Uma

• **Whakamahia To Core**: Ko tetahi hapa noa ko te aro noa ki te tinana o runga, ka wareware ki te matua. Ko te whakauru i to matua puta noa i nga mahi whakangungu kaore i te awhina anake ki te pupuri i te ahua tika engari ka whakarei ake i te kaha me te pumau.
• **Te Nekehanga Whakahaere**: A ape i te tuku tere ki raro, te whakamahi tere ranei hei turaki i a koe ki runga. Ka raru pea te pakihiwi me te tuke. Engari, whakaheke me te whakaara i to tinana i roto i te puhoi, te whakahaere tikanga. Ma tenei ka whakarite koe kei te whakamahi koe i ou uaua, ehara i te tere, ki te mahi i te mahi.
• **Tukuhia o Pokihiwi ki Raro**: Ko tetahi atu he ko te whakakorikori i nga pokohiwi i te wa e mahi ana. Ka taea e tenei te arahi ki te uaua o te pokohiwi me te whakaiti i te whai hua o te mahi. Puritia o pakihiwi ki raro, whakamuri puta noa i te nekehanga.

Whakatarewatanga Whaiaro Toku Uma He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Whakatarewatanga Whaiaro Toku Uma?

Ae, ka taea e te hunga timata te mahi Whakatarewa Whaiaro-Awhina ki te Toku Uma. Engari, he mea nui kia mohiohia ko tenei mahi e hiahia ana ki tetahi taumata o te kaha o te tinana o runga. Mena ka timata koe, ka hiahia koe ki te whakarereke i te mahi, ki te whakamahi awhina ranei. He mea nui ano te whakamahi i te puka tika hei aukati i te whara. Mena kare koe i te tino mohio me pehea te mahi i tenei mahi, he pai pea te mahi tahi me tetahi kaiwhakangungu whaiaro, tohunga ngaio tinana ranei hei arahi ia koe.

He aha ngā rerekētanga māori o te Whakatarewatanga Whaiaro Toku Uma?

• Tonu Whakatarewa Taumaha: Ko tenei putanga ko te mau i te koti taumaha, i te whitiki ranei i te wa e mahi ana i te korikori tinana, te whakanui ake i te aukati me te whakawero i te mahi.
• Te Whakatarewa i te Umanga Whakatarewa Kotahi: Ko tenei rereketanga ko te mahi ma te whakamahi i te ringa kotahi i te wa kotahi, e awhina ana ki te whakanui ake i te kaha me te arotahi ki ia taha o te pouaka takitahi.
• Whakatarewahia te uuma me te Hiki Waewae: I tenei rereketanga, ka hikina o waewae i te wa e mahi ana i te ruku, ka taapiri atu he wero ki to matua me to tinana o raro.
• Whakatarewahia te pouaka me te Twist: Ko tenei putanga e hiahia ana koe ki te whiri i to tinana ki tetahi taha i a koe e ruku ana, e aro ana ki o obliques me te taapiri i tetahi huānga hurihuri ki te mahi.

He aha ngā mahi whakapaipai mō te Whakatarewatanga Whaiaro Toku Uma?

• Tricep Dips: Ko nga Tricep Dips e aro nui ana ki nga triceps, he roopu uaua tuarua i mahi i te wa o te Whakatarewatanga Whaiaro-Awhina i te Umanga, no reira ka whakakiia e ratou te mahi ma te whakapakari ake me te whakapakari i tenei roopu uaua.
• Incline Bench Press: Ko te Incline Bench Press e aro ana ki te uma o runga me nga pakihiwi, e mahi ana hoki i te wa o te Whakatarewatanga Whaiaro-Awhina i te Uma, na te mea he mahi tino pai ki te whakapakari i te kaha me te manawanui ki enei waahi.