Whakauruhia he roopu ngongo aukati me nga kakau ki runga i tetahi mea haumaru i muri i a koe.Hopukia ki ia kakau ka pupuri totika o ringaringa ki roto i te T, ka anga whakamua nga nikau.Me tu tetahi waewae i mua i tetahi waewae kia tata te waewae ki mua i to tuunga.Me tu ki mua ka raru te roopu.
Ko to roopu ngongo whakatete me noho ki raro tonu i o ringaringa.Tuhia ki raro ka tu ki runga, whakamuri tetahi waewae me tetahi ki mua.Kia tere te nuku, kia noho tika o ringaringa me o pakihiwi kia ngawari.Me rongo koe i tenei i roto i to hamstrings, glutes, me te whaa.Whakaotihia ia tukuruatanga ma te tu teitei, te hiki ake i to uma, me te kopiri i to kopu.
Toia o turi ki runga ki tou uma, ka tuku whakamuri kia tau te roopu me te tohu o nga ringaringa ki te tuanui. Ma tenei ka mahi i o pakihiwi, ouma, o runga tuara, me o ringaringa.
Ko te roopu aukati he momo ngongo me te kakau ki ia pito, no reira ka taea e koe te hono atu ki tetahi mea ka uaua ake te neke i ia pito.Ka uaua ake te neke o te roopu katoa.He rite tonu ki te roa ake o te puna, ka nui ake te parenga o te puna ki te kokopi.
Whakaitihia to tinana ma te whakapiko i ou turi me ou hope kia tata te whakarara o to rama ki te papa–ka rongo koe i te taumahatanga o te roopu.Panahia koe ki runga ka tuaruatia.
HEA KOE ME WHAKATOHU I O RAI WHAKAARO?
Me noho ki raro, kia tika tonu to rama.Ka toia koe e te roopu ngongo whakamuri, ka piki ake o rekereke i runga i te papa, engari kaua e awangawanga, kare e eke ki runga rawa.I a koe e hoki mai ana ki runga, kotēhia ō glute.Mena kei te whakamahi koe i te roopu ngongo atete taumaha ake, noho ki te tuunga tuupapa ka pupuri mo te tatau mo te wha hēkona.Whakahokia nga taahiraa 3 me te 4 he maha nga wa.
Ka aha mena ka whara ahau/te ahua ka kore au e whakaoti i nga mahi?
Ki te kore koe e tino mohio mena ka taea e koe te mahi whakakori tinana, kare ranei, whakapaa atu ki to taakuta, ki te kaiwhakaora tinana, ki etahi atu kaiwhakarato hauora whai raihana.Mena kei a koe nga patai mo nga mahi whakangungu, tena koa waiho mai he korero.
WHAKAMAHI WHAKAMAHI
Ka tūtohu ahau kia rua nga wa e mahi ana i ia korikori.
Wā tuku: Akuhata-01-2022