Whana Crunch Whakamuri

• Kōaro Tinana: Ihiwe
• Taputapu: Ura tinana
• Kōaro Mīhini: Iliopsoas, Quadriceps, Rectus Abdominis
• Kōaro Tuarua: Obliques, Sartorius, Tensor Fasciae Latae

Whakataki ki te Whana Crunch Whakamuri

Ko te Whakamuri Crunch Kick he mahi hihiri e aro ana ki nga uaua matua, otira ko te puku o raro, me te whakauru ano i nga hiku hope me te tuara o raro. He whiringa pai mo te hunga kaingākau ki te whakapakari tinana o nga taumata katoa, mai i te hunga timatanga ki te hunga matatau, e whai ana ki te whakapai ake i te kaha o te puku me te pumau o te tinana. Ko te whakauru i tenei mahi ki roto i to mahi whakangungu ka taea te whakanui ake i to pumautanga matua, te whakapai ake i te tuunga, me te whai waahi ki te pai ake o te taurite me te ruruku, ka waiho hei whiringa pai mo te hunga e whai ana ki te whakahaere tinana pai.

Whakarite i te: He Whakateretere-Whakamārama Whana Crunch Whakamuri

• Tuhia o ringa ki runga i te papa i to taha, ki raro ranei i ou hope hei tautoko, ka whakapikoa o turi ki te pupuri i o waewae ki runga i te papa.
• Whakanuia o waewae me o hiku mai i te papa, toia o turi ki to uma, i te wa e pupuhi ana ou uaua puku.
• Kia tata o turi ki to uma, toro atu o waewae ki runga ki te tuanui, me te mahi i te whakamuri.
• Whakahokia o waewae ki raro me te kore e tuku i o waewae kia pa ki te papa, katahi ka tuaruatia te mahi hei whakaoti i te huinga.

Nga Tohu mō te Whakaputa Whana Crunch Whakamuri

• Te Nekehanga Whakahaerehia: Mai i te tuunga tiimata, kirimanahia to puku ki te kopiko i o hiku mai i te papa me to uma. Whakahokia ata ki te turanga timatanga. Ko tenei tetahi rep. Ko te mea nui i konei ko te whakamahi i to puku ki te hiki i to hope, kaua o waewae, o to manawa ranei. A ape i te piu o ou waewae, te whakamahi ranei i to tuara o raro ki te hiki i to hope.
• Te Manawa: He mea nui kia tika te manawa i tenei mahi. Whakanuia i te wa e whakahekehia ana e koe o hope me te pupuhi i a koe e hikina ana. Ma tenei ka awhina i a koe ki te whakauru i to puku me te karo i te kaha.

Whana Crunch Whakamuri He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Whana Crunch Whakamuri?

Ae, ka taea e te hunga timata te mahi Whakamuri Crunch Kick. Heoi, he mea nui kia timata ma te iti o te tukuruatanga me te piki haere i te wa e pai ake ai te kaha me te manawanui. He mea nui ano kia mau tonu te ahua kia kore ai e whara. Mēnā ka pā mai te pārekareka, te mamae rānei i te wā o te whakakori tinana, me mutu tonu. Ka whai hua ano te korero ki tetahi tohunga ngaio tinana, kaiwhakangungu ranei hei whakarite kia tika te mahi.

He aha ngā rerekētanga māori o te Whana Crunch Whakamuri?

• Ko te Weighted Reverse Crunch: Ko tenei rereketanga ko te pupuri i te taumaha i waenga i ou waewae, i ou turi ranei, me te whakanui ake i te aukati me te whakawero i te mahi.
• Te Poi Whakamuri Whakamuri: Ko tenei rereketanga ko te whakamahi i te poroi pumau, ka taea te awhina i o uaua matua me te whakapai ake i to pauna.
• Ko te Reverse Crunch with Twist: Kei roto i tenei rereketanga te taapiri i te whiri ki te tihi o te nekehanga, ka taea te awhina ki te aro ki o uaua.
• Te Paihikara Whakamuri: Ko tenei rereketanga ko te mahi whana paihikara i muri i te whakamuri whakamuri, ka taea te awhina ki te aro ki to puku o raro me to hiku hope.

He aha ngā mahi whakapaipai mō te Whana Crunch Whakamuri?

• Nga Pahikara Pahikara: Ka mahi tahi enei me te Whakamuri Crunch Kicks ma te aro ki nga obliques me te puku o raro, nga waahi e uru ana hoki ki nga Whakamuri Crunch Kicks, e arai atu ana ki te mahi whakangungu puku.
• Ko nga Huringa Ruhia: Ko tenei mahi ka whakakiia te Whana Whakamuri Whakamuri ma te aro ki nga obliques me te abdominis whakawhiti, he uaua e tautoko ana i te nekehanga me te whakahaere i roto i te Whakamuri Crunch Kicks, na reira ka pai ake te kaha me te pumau.