Ko te noho i roto i te whare ehara i te mea me whakamutu e koe to mahi whakapakari tinana. Inaa, ahakoa karekau he whare omaoma tino kapi i roto i to whare (he tino marama rawa atu), kei a koe etahi taonga o ia ra ka taea e koe te whakangungu taumaha.
Ka poauau pea koe i te tuatahi, engari whakawhirinaki mai ki a matou, ka pai ake to ahua i te wa roa.
Tapatapahi
Whiwhinga: In The Know
Ko te 1 pauna he rite ki te 16 hekere, a e rima nga pihi hiriwa te taumaha 11.5 hekere. Hopukia he kapu o te tapatapahi - ka tūtohu matou ki nga koko kia kore ai e pai te paheketanga - ka mau i nga pihi ki te here makawe, ki te here rapa ranei. Inaianei kei a koe te taumaha o te ringa - kia pupuhi koe.
Hupa kēne
Whiwhinga: In The Know
I mua i te whakatuwheratanga mo te tina, kia mohio koe he 8.5 hekere te taumaha o te ipu hupa. Whakamahia tetahi kēne ki ia ringa ki te mahi i etahi whakahokinga kia neke tonu o ringaringa.
Kaata miraka
Whiwhinga: In The Know
He wero nui ake? He rite te 2 pauna ki te 32 hekere, a e 64 hekere kei roto i te kaata miraka. Kia mau ki te kaata i nga ringa e rua i runga ake i to mahunga, mahia he toronga tricep. Me wehe o waewae ki te whanui o te pakihiwi, kia mau tonu o tuke me te pupuri mo te patu i te wa e toro katoa ana o ringaringa. Ranei, ki te tangi i ou taha, mauhia te kaata ki tetahi ringa ka tuu tetahi ki runga i to hope, toia te kaata ki runga, ki raro i to tinana kaore he mea engari ko to tinana o runga.
Peeke oati
Whiwhinga: In The Know
E 32 hekere, e 2 pauna ranei te taumaha o te putea oat, no reira he aha koe e kore ai e noho ki te kotahi? Purihia te putea ki o ringaringa ki mua i to tinana, kia mau tonu to tuara i a koe e tuohu ana me te tu ki runga. Ko nga Squats e whakatairanga ana i te hanga uaua-a-tinana, me te aro ki o whaa whaa, hamstrings me nga kuao kau.
He peke riwai, aporo ranei
Whiwhinga: In The Know
Mena kei te pirangi koe ki te piki ake, ko te peeke aporo mai i nga toa toa ka tata ki te 3 pauna te taumaha, ka eke ki te 5 pauna te taumaha o te peke rīwai. He pai hoki enei ki te hapai na te mea he ngawari ki te hopu.
He kārani wai
Whiwhinga: In The Know
Ko te pounamu miraka, wai, wai ranei he 128 hekere, 8 pauna ranei. Kei kona ano he kakau ki roto hei mau i to hopu i enei tama kino, ka waiho hei taonga mo te whare hei awhina i a koe ki te whiwhi #swole. I tua atu, he puna whakamakuku tonu mo te wa e mahi ana koe.
Paraharaha nui ranei
Whiwhinga: In The Know
Mo nga kaikawe taumaha, ka 160 hekere, 10 pauna ranei te taumaha o te kohua nui, paraharaha ranei. Whakanohoia te kohua, te paraharaha ranei ki to tuara i a koe e pana ana mo te whakanui ake. Me mahara noa ki te horoi i muri.
Ētahi atu panui:
Ka taea e tenei whakamaroke makawe 2-i-1 te tapahi i to wa whakamaroke kia haurua
5 ratonga tuku hei whakamahi ki te ota kai mai i to moenga
Ko enei nga horoi tinana tino rongonui a Amazon
