MND-PL27 Whakakorikori Waewae Pākihi Pereti Whakapakari Tinana Utaina Mīhini Whakangungu Kaha Tū Kau

Ko te MND FITNESS PL Plate Loaded Strength Series he taputapu whare takaro ngaio e whakamahi ana i te ngongo porotītaha papatahi 50*100* 3mm hei anga, ko te nuinga mō te whare takaro kounga teitei.
MND-PL27 Te hiki i te kuao kau tū, he iti noa ngā taputapu e hiahiatia ana mō te hiki i te kuao kau tū — kāore rawa rānei — ā, he pai mō te hunga tīmata me te hunga whakangungu tauhou. Ka whakamahia e tēnei nekehanga ngā uaua o tō kuao kau, ā, he maha ngā painga, tae atu ki te kaha o te pona waewae me te mahi o raro o te tinana.

1. Rakau whakairi: He pae whakairi nui 50mm, whakamahia ngā waitohu maha o ngā pereti pae. He pae whakairi nui 50mm, whakamahia ngā waitohu maha o ngā pereti pae. Ka taea e koe te whakanoho i te maha o ngā pereti pere kia rite ki ō hiahia ake, kia ngāwari ake ai te whakangungu.
2. Hoahoa: He hoahoa māmā, he iti te tapuwae, he ngāwari hoki te tiaki3. Ngongo Rino Q235 matotoru: Ko te anga matua he ngongo porotītaha papatahi 50*100*3mm, e nui ake ai ngā taumaha ka pikauhia e ngā taputapu.
3. Whakangungu: Hopukia he paera taumaha-āhua ki tō ringa maui, ka whakanoho i tō waewae matau ki runga i te papa hiki i te waewae. Me noho te haurua o mua o tō waewae ki runga i te papa, me tō rekereke ki te rangi. Ka taea hoki e koe te mahi i tēnei nekehanga i runga i ngā arawhata.

Hopukia tētahi mea hei taurite mā tō ringa matau, whakatikahia tō tuara, pikohia hoki tō waewae maui.
Tāia te manawa, ka pana mā roto i tō waewae matau mā te pupuri i tō waewae. Hiki ake koe kia teitei rawa atu.
Puritia te tūranga o runga mō te hēkona i a koe e whakaputa ana i te manawa, ka tuku mārire i a koe mā te tuku i tō pona kia piko.
Me heke iho ki raro rawa atu – me rongo koe i te totoro kaha o te uaua o tō kuao kau i raro.
Me mahi tonu.
Kia oti koe, hopukia te dumbbell ki tō ringa matau, ka mahi i te nekehanga ki tō waewae maui.