Mahi Toning Toning Tapeke-tinana

Toka Te Manawa

• Arotake mo

I hangaia e: Jeanine Detz, Kaiwhakahaere Tohu HAPU

Taumata: Takawaenga

Mahi: Tinana Katoa

Taputapu: Kettlebell; Pararau; Kiriweti, Tuaria ranei; Poi rongoa

Mena kei te rapu koe i tetahi huarahi ki te whaainga i o roopu uaua nui i roto i te waa poto, whakamatauria tenei mahere whaihua. Na roto i te raupapa o nga mahi whakapakari kaha, tae atu ki te Kettlebell Swing, Turkish Get-Up, Valslide Mountain Climbers me Push-Up, ka whakairohia e tenei kaupapa tinana katoa nga uaua nui mai i o pakihiwi ki o waewae mo te upoko- tinana maihao ki-koromatua. Ehara i te mea ka pa katoa o rohe o te raru ki a koe, engari ka piki ake to huringa ka whakarahi i o rohe momona ka huri koe i ia mahi.

Mahia te huinga 1 o te 10 ki te 12 repeti o ia nekehanga me te kore e okioki i waenga.

Kei roto i tenei whakangungu nga mahi e whai ake nei:

1.) Kettlebell Swing

2.) Pana-ake

3.) Kotahi-Arm Dumbbell Snatch

4.) Turiki Whakatika

5.) Kaipupuri

6.) Kutikuti Rush

7.) Nga Kaipiki Maunga Valslide

8.) Hikina te Wiriwiri

Whakamātauria etahi atu mahi whakangungu i hangaia e te Kaiwhakahaere o SHAPE Fitness a Jeanine Detz, hanga ranei i a koe ake mahi whakangungu ma te whakamahi i a maatau Utauta Kaihanga Mahi.

Arotake mo