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Taumata Takotoranga

Āhuatanga whakamahi

Kōaro TinanaIhiwe
TaputapuMikiama tuunga miihurangi
Kōaro MīhiniRectus Abdominis
Kōaro TuaruaObliques
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Tiki i te whare taonga mahi i runga i ō pōtae!

Whakataki ki te Taumata Takotoranga

Ko te Lever Lying Crunch he whakakorikori puku whai hua e aro ana ki te uho, te whakapakari i te kaha me te pumau. He pai mo te hunga takitahi i nga taumata whakapakari tinana katoa, ina koa ko te hunga e whai ana ki te whakapai ake i o ratou uaua puku me te kaha matua. Ko te whakauru i tenei mahi ki roto i to mahi ka taea te whakanui i to tuunga, te whakaiti i te mamae o muri, me te whai waahi ki te pai ake o te pauna me te pumau i roto i nga mahi o ia ra me etahi atu mahi.

Whakarite i te: He Whakateretere-Whakamārama Taumata Takotoranga

  • Totoro atu o ringaringa ki raro i to tuara o raro me te hiku mo te tautoko, kia whanui o tuke.
  • Hikitia o waewae i runga i te whenua ki te koki 45-tohu, kia tika, kia noho tahi. Ko to tuunga timatanga tenei.
  • Whakauruhia to matua ka hikina o pakihiwi me te tuara o runga mai i te whenua, ka pupuhi ki o waewae me te pupuri i to tuara o raro ki o ringaringa.
  • Whakahokia koe ki te turanga timata, kia kore o waewae e pa ki te whenua. Whakahokia tenei mo te maha o nga tukurua e hiahiatia ana.

Nga Tohu mō te Whakaputa Taumata Takotoranga

  • **Whakamahia To Core:** Ko te mea nui ki te mahi tika i te Lever Lying Crunch ko te whakauru i o uaua matua. I a koe e pupuhi ana, arotahi ki te kirimana i to puku. A ape i te pohehe noa o te whakamahi i to kaki me to pakihiwi ki te toia to tinana ki runga.
  • **Te Nekehanga Mana:** I a koe e mahi ana i te korikori, kia puhoi me te whakahaere i o nekehanga. A ape i te whakamatautauranga ki te whakamahi tere ki te piu i to tinana ki runga me raro. Ehara tenei i te whakaiti noa i te whai huatanga o te korikori engari ka whara pea.
  • **Mahinga Manawa:** He mea nui te manawa tika ina mahi koe i tetahi mahi. Whakanuia i a koe e takoto ana, ka pupuhi i a koe e ngunguru ana. Ka awhina tenei tikanga

Taumata Takotoranga He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Taumata Takotoranga?

Ae, ka tino taea e te hunga timata te mahi Lever Lying Crunch. Heoi, pera i nga mahi katoa, he mea nui kia puhoi te tiimata me te whakarite kia tika te ahua kia kore ai e whara. He pai pea ki te whai kaiwhakangungu, ki te tangata mohio ranei e whakaatu ana i te mahi i te tuatahi. Ano hoki, ki te pa he mamae, he mamae ranei, ka tūtohu kia whakamutua te mahi me te korero ki tetahi tohunga ngaio tinana, ki tetahi kaiwhakarato hauora ranei.

He aha ngā rerekētanga māori o te Taumata Takotoranga?

  • Ko te Weighted Lever Lying Crunch: Mo tenei rereketanga, ka mau koe i te pereti taumaha, te dumbbell ranei puta noa i to uma hei taapiri i te aukati me te whakanui ake i te kaha o te mahi.
  • Ko te Twisting Lever Lying Crunch: Ko tenei rereketanga ko te kopikopiko i to rama i a koe e ngunguru ana ki runga, me te aro ki nga obliques hei taapiri atu ki nga uaua o te puku.
  • Te Reverse Lever Lying Crunch: Engari i te hiki i to tinana o runga, i tenei rereketanga, ka noho tonu to tinana o runga ka hikina o waewae ki to uma.
  • Ko te Whakanoho Poi Whakapumau: Ka mahia tenei rereke ki runga i te poroi pumau, e whakakaha ake ai i o uaua matua i a koe e whakataurite ana i a koe i te wa e korikori ana.

He aha ngā mahi whakapaipai mō te Taumata Takotoranga?

  • Ko te Bicycle Crunch tetahi atu mahi e whakakii ana i te Lever Lying Crunch ma te aro ki te kore ko te rectus abdominis engari ko nga obliques hoki, na reira ka whakarato i te whakangungu puku whanui.
  • Ka whakakiia ano hoki e te Russian Twists te Lever Lying Crunch i a ratou e uru ana ki te rohe puku katoa, tae atu ki nga obliques me te puku o raro, kaore pea e tino mahi i te wa o te Lever Lying Crunch.

He kupu whakaurunga mō Taumata Takotoranga

  • Te Mahi Miihini Kohikohi Puke
  • Waist Toning Lever Lying Crunch
  • Nga Miihini Awhina
  • Whakanuia nga taputapu o te whare takaro mo te hope
  • Te Mahi Whakangungu Takotoranga
  • Kohikohi Waist Targeting Gym
  • Lever Lying Crunch Abdominal Training
  • Miihini Omaoma mo te Korikori Waiata
  • Taumata Takoto mo te Waist Toning
  • Te Puku Puku me te Miihini Leverage