Te Taamaha Tino Katoa me te Perehi ki runga
Āhuatanga whakamahi
Ngā Mahi Whai Ake:
Tiki i te whare taonga mahi i runga i ō pōtae!
Whakataki ki te Te Taamaha Tino Katoa me te Perehi ki runga
Ko te Bodyweight Full Squat with Overhead Press he whakakorikori matawhānui e aro ana ki nga roopu uaua maha, tae atu ki nga waewae, glutes, matua, me nga pakihiwi, e whakarato ana i te whakangungu tinana katoa. He pai mo nga tangata o nga taumata tinana katoa e hiahia ana ki te whakapai ake i o raatau kaha, ngawari, me te toenga. He tino painga tenei mahi mo te hunga e titiro ana ki te whakakaha ake i o raatau mahi, ki te whakanui ake i te tangi o te uaua, me te whakanui i te wera o te calorie, katoa i roto i te nekehanga pai.
Whakarite i te: He Whakateretere-Whakamārama Te Taamaha Tino Katoa me te Perehi ki runga
- Whakahekea to tinana ki roto i te tuupapa hohonu, kia mau tonu to uma ki runga me ou turi ki runga i ou matimati, kia noho whakarara nga huha ki te papa.
- I a koe e pana whakamuri ana ki te tuunga tu, uruhia to matua me te pehi i o ringaringa ki runga i runga i te nekehanga maeneene.
- Whakahokia o ringa ki raro ki o pakihiwi i te wa ano ka whakahekehia to tinana ki roto i te tuunga tuupapa.
- Whakahokia te raupapa mo te maha o nga whakautu e hiahiatia ana, kia mau ki te whakahaere i o nekehanga me to tinana i te wa katoa o te mahi.
Nga Tohu mō te Whakaputa Te Taamaha Tino Katoa me te Perehi ki runga
- Whakahaerehia To Nekehanga: Engari kaua e tere ki te mahi, whakahaere i to nekehanga i runga i te heke me te hoki ki runga. Ko te pohehe noa ko te taka tere ki roto i te kurupae katahi ka pana ki runga kia rite tonu ki te tere, engari ka raru pea te ahua me te whara. Engari, me whai kia puhoi, kia pai te heke me te pikinga, ka pai ake te whakauru o ou uaua.
- Whakauruhia to Core: Ki te whai hua i roto i te mahi, kia kaha ki te whakauru i to kaupapa
Te Taamaha Tino Katoa me te Perehi ki runga He Pātai Ā Tene
Ka taea e ngā tāngata kapihi te Te Taamaha Tino Katoa me te Perehi ki runga?
Ae, ka taea e te hunga katahi ka mahi i te Whakakorikori Tino Taamaha tinana me te korikori perehi o runga. Engari, me whakarite kia tika te whakamahi i te ahua me te tikanga kia kore ai e whara. He mea nui ki te tiimata me te taumaha ngawari, ahakoa te taumaha tinana noa, ka piki haere i te wa e pai ake ai te kaha me te manawanui. Mena kei te ruarua te whakaaro, me korero ki tetahi tohunga ngaio tinana, kaiwhakangungu whaiaro ranei kia tika ai te mahi.
He aha ngā rerekētanga māori o te Te Taamaha Tino Katoa me te Perehi ki runga?
- Ko te Tuhi Tuhi me te Perehi-a-ringa: Ko tenei rerekee hiahia ana koe ki te pupuri i te dumbbell ki te ringa kotahi, ka piko ki raro, katahi ka pehi i te dumbbell ki runga ka piki koe.
- Te Poi Rongoa Squat ki te Perehi: Ko tenei rereketanga ko te pupuri i te poi rongoa ki te taumata o te uma, te mahi i te squat, katahi ka pehia te poi ki runga i a koe e tu ana.
- Ko te Squat Clean and Press: Ko tenei nekehanga uaua ka uru ki te pupuhi, ki te ma (te hiki i te taumaha mai i te papa ki o pakihiwi), katahi ka peehi ki runga.
- Te Kettlebell Swing to Squat and Press: Ko tenei rereketanga ko te mahi i te kettlebell swing, te whakawhiti ki te squat, katahi ka pehia te kettlebell ki runga i a koe e tu ana.
He aha ngā mahi whakapaipai mō te Te Taamaha Tino Katoa me te Perehi ki runga?
- Push-ups: Ko te pana-ake he tino awhina na te mea ka aro ki te kaha o te tinana o runga pera i te waahanga o runga o te perehi o te korikori squat, e aro nui ana ki te uma, nga pakihiwi, me nga triceps, e whakarato ana i nga mahi whakangungu kaha.
- Nga Mahere: Ka whakakiia e nga Mahere te Tino Taamaha Katoa me te Perehi o runga ake ma te whakakaha i nga uaua matua, he mea nui hei pupuri i te pumau me te ahua tika i te wa e nekehia ana te perehi me te neke o runga.
He kupu whakaurunga mō Te Taamaha Tino Katoa me te Perehi ki runga
- Perehi Squat Bodyweight
- Ko te Whakaakoranga Squat Overhead Press
- Plyometric Full Squat Mahi
- Ko te Whakangungu Whakangungu Whakangungu
- Kohikohi tinana katoa
- Plyometric Overhead Squat
- Te Taamaha Tino me te Mahi Perehi ki runga
- Ko te Whakaakoranga Plyometric Tinana
- Te Taamaha tinana me te Perehi
- Ko te Whakaakoranga Perehi i runga Squat katoa