Whana Ma te Pana-ake

• Kōaro Tinana: Pirihina hiri
• Taputapu: Ura tinana

Whakataki ki te Whana Ma te Pana-ake

Ko te Kick Through Push-up he whakakorikori tinana-a-tinana e whakakotahi ana i te kaha, te toenga, me te ngawari, e aro ana ki te uma, nga ringa, nga pakihiwi, te matua me nga waewae. He mahi tino pai mo te hunga takawaenga ki te hunga kaingākau ki te whakapakari tinana e whai ana ki te wero i a ratou ano me te whakanui ake i o raatau taumata whakapakari tinana. Ko te whakauru i tenei mahi ki roto i o mahinga ka taea te whakanui i to mana tinana, te kaha o te uaua, me te manawanui o te ngakau, na te mea he whiringa pai mo te hunga e rapu ana i te mahi whanui me te kaha.

Whakarite i te: He Whakateretere-Whakamārama Whana Ma te Pana-ake

• Mahihia te pana-ake paerewa ma te piko o ou tuke me te tuku iho i to tinana ki te whenua, katahi ka pana ki runga kia hoki ki te turanga papa teitei.
• Muri iho, whana to waewae matau ki raro i to tinana ki to taha maui, ka hikina to ringa maui mai i te whenua ka huri i to rama ki te maui.
• Hoki atu ki te tiimatanga o te papa teitei ka whakahoki ano i te pana-ake.
• Ka whana to waewae maui ki raro i to tinana ki to taha matau, ka hikina to ringa matau mai i te whenua ka huri i to rama ki te taha matau.

Nga Tohu mō te Whakaputa Whana Ma te Pana-ake

• **Te Nekehanga Whakahaere**: I te wa e whana ana, me whakarite kei te whakahaeretia to neke me te kore e tere. Kawea mai tetahi turi ki te pouaka ka whana ki waho ki te taha ka huri i to taumaha ki tera ringa. A ape i te piu i to waewae mohoao na te mea ka kore to pauna, ka whara pea.
• **Whakamahia To Kore**: I te wa katoa o te mahi, kia mau tonu to mahi. Ehara tenei i te awhina anake ki te pupuri i te taurite engari ki te mahi i o uaua puku. Ko te hapa noa ko te tuku i te matua kia okioki, ka puta he ahua kino me te whara kino.
• **Tauhanga Manawa**: Kia mahara ki te manawa i te wa e mahi ana. Horohia ka hoki koe ki te papa

Whana Ma te Pana-ake He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Whana Ma te Pana-ake?

Ae, ka taea e te hunga timata te mahi Whana Na roto i te Push-up, engari he uaua pea na te mea me whai taumata kaha, taurite, me te ruruku. E taunaki ana kia timata me nga pana-ake taketake me te ahu whakamua ki nga momo rerekee ake ake penei i te Whana Na roto i te Pana-ake. He pai ki te parakatihi i te whana ma te neke i mua i te whakauru ki te pana-ake. Me mahara tonu ki te pupuri i te ahua tika kia kore ai e whara.

He aha ngā rerekētanga māori o te Whana Ma te Pana-ake?

• Whana Taha Ma te Push-Up: Ko tenei putanga me whana to waewae ki waho ki te taha ka whakahekehia e koe to tinana mo te pana-ake.
• Whana peke ma roto i te pana-runga: Kei roto i tenei momo rerekee he nekehanga pekepeke i a koe e whakawhiti ana mai i te pana-ake ki te whana ma.
• Whana Spiderman Na roto i te Push-Up: I tenei putanga, ka whakatauira koe i te nekehanga ngokingoki a Spiderman ma te tuku i to turi ki to tuke i te wa o te whana.
• Whana Mahere Na roto i te Push-Up: Ka uru atu tenei ki te whakawhiti mai i te turanga papa ki te whana, ka hoki ki te papa i mua i te mahi pana-ake.

He aha ngā mahi whakapaipai mō te Whana Ma te Pana-ake?

• Burpees: Ko te Burpees he korikori tinana katoa e kii ana i te Whana Na roto i nga Push-ups na te mea kei te whakauruhia e raua he nekehanga pana-ake, e whakanui ana i te tinana o runga me te kaha matua.
• Nga Mahere: Ko nga Mahere he mahi tino pai ki te Kick Through Push-ups i a raua e aro nui ana ki te pumau me te kaha, te whakapai ake i te toenga tinana me te manawanui.