V-ake
Āhuatanga whakamahi
Ngā Mahi Whai Ake:
Tiki i te whare taonga mahi i runga i ō pōtae!
Whakataki ki te V-ake
Ko te V-up he mahi whakawero i te puku e whakapakari ana i te puku o runga me raro, me te whakapai ake i te ngawari me te taurite. He pai mo nga kaitakaro, kaingākau whakakori tinana, ki te hunga e hiahia ana ki te whakakaha i a raatau mahi whakangungu. Ka hiahia nga tangata takitahi ki te mahi i tenei mahi hei whakarei ake i o raatau kaha matua, whakapai ake i o raatau mahi hakinakina, me te whakatutuki i te waahanga o waenga.
Whakarite i te: He Whakateretere-Whakamārama V-ake
- Whakauruhia o uaua puku ki te hiki ake o waewae me te tinana o runga mai i te whenua i te wa kotahi, ka toro atu o waewae me o ringaringa ki te ahua "V".
- Kia mau ki tenei turanga mo etahi hēkona, kia tika tonu o waewae me o ringaringa.
- Whakahokia to tinana ki te waahi timatanga, kia mau tonu to mana whakahaere, kaua hoki e tuku to tinana kia hoki ki raro ki te papa.
- Whakahokia tenei mahi mo te maha o nga tukurua e hiahiatia ana, me te whakarite kia maeneene me te whakahaere i o nekehanga puta noa.
Nga Tohu mō te Whakaputa V-ake
- A ape i te Whakanuia o To Kaki: Ko te hapa noa ko te toia o to kaki ki mua i a koe e hiki ana i to tinana o runga, tera pea ka raru. Hei karo i tenei, titiro whakarunga ka whakaaro he poi tenehi kei waenganui i to kauae me to pouaka kia mau tonu te waahi.
- Whakahaerehia to nekehanga: Kaua e tere ki te mahi. Ehara i te mea mo te maha o nga tuunga ka taea e koe, engari mo te kounga o ia tuunga. Ko nga nekehanga puhoi me te whakahaere ka kaha ake te whakauru i o uaua me te whakaiti i te tupono o te whara.
- Whakamahia to Core, Ehara i to Waahi
V-ake He Pātai Ā Tene
Ka taea e ngā tāngata kapihi te V-ake?
Ae, ka taea e te hunga timata te mahi V-up, engari he uaua pea na te mea me kaha te kaha me te ngawari. He mea nui kia puhoi te tiimata me te aro ki te ahua. Mēnā he uaua rawa, he whakarerekētanga me ngā mahi māmā ake e taea ai te hanga ki te tino V-ake, penei i te turi turi, i te koriri ranei. He rite tonu ki nga wa katoa, e taunaki ana kia korero koe ki tetahi tohunga mo te whakapakari tinana kia pai ai te mahi i nga mahi whakangungu.
He aha ngā rerekētanga māori o te V-ake?
- Turi Piko V-ake: Engari ki te pupuri i o waewae kia tika, ka piko koe i ou turi i te wa e neke ana, ka ngawari ake, he pai hoki mo te hunga timata.
- V-up Taumaha: Ka taea e koe te whakanui ake i te kaha o te V-ake ma te pupuri i te poro rongoa, te dumbbell ranei i o ringaringa i a koe e mahi ana i te mahi.
- Twired V-up: Ko tenei rereketanga ko te huri i to rama me te pa atu ki to tuke o tera taha ki to turi, e awhina ana ki te whakauru i o obliques.
- Hurihuri V-ake: Engari i te hiki i nga waewae e rua i te wa kotahi, ka rereke koe i waenga i te hiki i to waewae matau me to waewae maui, ka pai ake te whakapai ake i to pauna me to ruruku.
He aha ngā mahi whakapaipai mō te V-ake?
- Te Twist Ruhia: Ko tenei mahi ka whakakiia te V-ake ma te aro ki nga uaua oblique, e whakarato ana i te whakangungu matua taurite me te whakarei ake i te kaha hurihuri e hiahiatia ana mo te V-up.
- Ko te Pahikara Pahikara: Ka whakakiia e tenei mahi te V-up ma te mahi tahi i nga uaua puku o runga me raro, hei whakapai ake i te kaha me te pumau e tika ana mo te V-up.
He kupu whakaurunga mō V-ake
- Mahi V-up
- Ko te whakangungu o te hope tinana
- Ko te mahi matua V-up
- V-ups mo te tone hope
- Ko te whakapakari tinana mo te hope
- Waist-targeting V-ups
- He mahi i te kainga mo te hope
- V-up mahi puku
- Kore-taputapu mahi hope
- He mahi puku V-up