Whana Waewae Ki Roto

• Kōaro Tinana: Ngo-pango
• Taputapu: Ura tinana
• Kōaro Mīhini: Gluteus Medius, Pectoralis Major Sternal Head, Tensor Fasciae Latae
• Kōaro Tuarua: Deltoid Anterior, Pectoralis Major Clavicular Head, Triceps Brachii

Whakataki ki te Whana Waewae Ki Roto

Ko te Push-Up Inside Leg Kick he mahi hihiri e whakakotahi ana i te kaha o te tinana o runga me te tino pumau me te ngawari. He pai mo nga kaitäkaro, kaingākau whakakori tinana ranei e titiro ana ki te whakaniko i te katoa o te kaha o te tinana, te toenga, me te ruruku. Ko te whakauru i tenei mahi i roto i to mahi ka taea te whakapai ake i te oranga o to tinana, te whakangawari ake i nga mahi o ia ra, me te whakanui ano i to mahi hakinakina.

Whakarite i te: He Whakateretere-Whakamārama Whana Waewae Ki Roto

• Whakahekea to tinana ki te whenua ma te piko o ou tuke, kia mau tonu to matua me to tuara kia tika.
• I a koe e turaki ana i to tinana ki runga ki te tuunga timatanga, hikitia to waewae matau mai i te whenua ka whana ki waho ki te taha, kia tika tonu to waewae.
• Whakahokia to waewae matau ki te tuunga timatanga ka whakahoki ano i te nekehanga pana.
• I te pana-ake e whai ake nei, hurihia nga waewae, te hiki me te whana i to waewae maui i a koe e pana ana to tinana ki runga. Hurihia nga waewae me ia pana-ake.

Nga Tohu mō te Whakaputa Whana Waewae Ki Roto

• **Te Mahi Push-Up:** Whakahekea to tinana kia tata ra ano to uma ki te papa. I a koe e whakaheke ana, kia piri tonu o tuke ki to tinana. Ma tenei ka pai ake te whakauru o to triceps me o pakihiwi. Ko te hapa noa ko te pupuhi i nga tuke, ka waiho he taumahatanga koretake ki nga hononga o nga pokohiwi.
• **Tapirihia te Whana Waewae:** I a koe e pana whakamuri ana ki te tuunga timatanga, hikitia to waewae matau mai i te whenua ka whana ki waho ki te taha ka whiria e koe to rama ki te taha matau. Me tohu to waewae matau ki te taha matau. Na ka whakahoki i to waewae matau ki te waahi tiimata ka whakaheke koe i a koe mo te pana-ake ka whai ake. Karekau

Whana Waewae Ki Roto He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Whana Waewae Ki Roto?

Ae, ka taea e te hunga timata ki te ngana ki te korikori Push-Up Inside Leg Kick. Heoi ano, he mea nui kia mohiohia he taumata kaha me te ruruku o tenei korikori na te mea e hono ana te pana ki runga me te whana waewae. Me puhoi te tiimata o te hunga timata, me te aro ki te pupuri i te ahua tika me te whakapakari haere i te kaha me te manawanui. He pai pea ki te tiimata me te pana-ake me te whana waewae wehe, katahi ka whakakotahi kia pai ake te ahua. Ka rite ki nga wa katoa, he mea nui ki te korero ki tetahi tohunga ngaio tinana, kaiwhakangungu whaiaro ranei kia tika te mahi kia kore ai e whara.

He aha ngā rerekētanga māori o te Whana Waewae Ki Roto?

• Spiderman Push-Up: I tenei putanga, i a koe e whakaheke ana i to tinana ki te papa, ka mauria e koe tetahi turi ki runga ki te tuke i te taha kotahi, ka peehia te nekehanga ngoki.
• Push-Up with Knee Tuck: Ko tenei rereketanga ka taapirihia he wero matua. I muri i to mahi pana-ake, ka toia e koe tetahi turi ki to uma i mua i te whakaroa atu ki tona turanga taketake.
• Pana-Up me te Whana Hauroki: Ko tenei putanga ko te mahi pana-ake, a, i a koe e pana whakamuri ana, ka whana hauroki tetahi waewae ki tera taha.
• Pana-Up me te Whana Waewae Whakamuri: I tenei rereketanga, i a koe e pana ana ki runga mai i te pana-ake, ka whana koe i tetahi waewae ki muri, ki runga, me te mahi i o glutes me to hamstrings.

He aha ngā mahi whakapaipai mō te Whana Waewae Ki Roto?

• Mahere: Ka whakakiia e te Mahere te Whana Push-Up Inside Leg Kick na te mea e whakakaha ana i te matua me nga ringa, he mea tino nui ki te pupuri i te taurite i te wa o te whana waewae i roto i te mahi pana.
• Burpees: Pērā i te Push-Up Inside Leg Kick, ka whakaratohia e Burpees he whakangungu tinana katoa e whakakotahi ana i te whakangungu kaha me te mahi aerobic, hei whakapai ake i te kaha o te uaua me te oranga ngakau.