45 tohu te toronga o tetahi waewae

• Kōaro Tinana: Ngo-pango
• Taputapu: Ura tinana
• Kōaro Mīhini: Erector Spinae, Hamstrings
• Kōaro Tuarua: Gluteus Maximus

Whakataki ki te 45 tohu te toronga o tetahi waewae

Ko te 45 tohu kotahi te hyperextension waewae he mahi whai hua e aro ana ki te tuara o raro, ki te glutes, me te hamstrings, te whakarei ake i te kaha, te ngawari, me te tangi o te uaua. He pai tenei mahi mo te hunga kaingākau ki te whakapakari tinana o nga taumata katoa, mai i te hunga timatanga ki te hunga matatau, na te mea ka ngawari te whakarereke kia rite ki nga taumata whakapakari tinana takitahi. Ka hiahia pea nga tangata ki te whakauru i tenei mahi ki roto i o raatau mahi ki te whakapai ake i to raatau kaha, te pauna, me te tuunga, me te whakaiti i te tupono o nga whara o muri.

Whakarite i te: He Whakateretere-Whakamārama 45 tohu te toronga o tetahi waewae

• Whakapaia o waewae ki raro i nga papa waewae, ka tukuna tetahi waewae ka toro tika ki muri i a koe, kia mau tonu to waewae.
• Me o ringaringa ki runga i to uma, i muri ranei i to mahunga, me to tuara kia tika, piko ki mua i te hope ki te mea ka taea e koe me te pupuri i to atu waewae.
• Kia tae koe ki te toronga teitei, timata ki te whakaara i to tinana o runga me te pupuri i to tuara kia tika, me te kohi i o glutes ki runga o te nekehanga.
• Whakahokia tenei motini mo te maha o nga tukurua e hiahiatia ana, ka huri i nga waewae ka tuaruatia te mahi.

Nga Tohu mō te Whakaputa 45 tohu te toronga o tetahi waewae

• Te Nekehanga Whakahaere: A ape i te pohehe noa o te whakamahi torohaki ki te piu i to tinana ki runga, ki raro. Engari, whakamahia he nekehanga whakahaere hei hiki me te whakaheke i to tinana. Ehara tenei i te whakaiti noa i te tupono o te whara engari ka whakarite kia pai te mahi o o uaua.
• Whakauruhia to Core: Kia mau tonu to mahi puta noa i te mahi. Ko te hapa noa ko te whakangawari i te uho, tera pea ka raru te tuara o raro. Ma te whakauru i to matua, kaore koe e tiaki i to tuara engari ka piki ake te whai huatanga o te mahi.
• Kia mau tonu ki te tuawhenua: Kia noho kore to tuara i nga wa katoa. A ape i te porowhita, te piko ranei o to tuara ka puta he whara.

45 tohu te toronga o tetahi waewae He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te 45 tohu te toronga o tetahi waewae?

Ae, ka taea e te hunga timata te mahi i te mahi hyperextension 45 tohu kotahi waewae, engari he mea nui kia timata ma nga taumaha mama ake, kaua rawa he taumahatanga, ka aro ki te ahua pai kia kore ai e whara. He pai tonu te whakaaro ki te tono ki tetahi kaiwhakangungu, tohunga ngaio tinana ranei ki te whakaatu ki a koe me pehea te mahi tika ki te kore koe e tino mohio. Pērā i ngā mahi whakakori tinana, whakarongo ki tō tinana ka mutu mēnā ka mamae koe. Whakanuia te kaha ka pai ake to kaha me to manawanui.

He aha ngā rerekētanga māori o te 45 tohu te toronga o tetahi waewae?

• Ko te hyperextension 45-tohu kotahi waewae me te taumaha rekereke tetahi atu rerekee, ka herea e koe nga taumahatanga ki o rekereke kia kaha ake ai te aukati me te whakakaha ake i o glute me te hamstrings.
• Ko te 45-tohu kotahi waewae hyperextension me te poi rongoa he rerekee kei te pupuri koe i te poi rongoa me o ringaringa e rua i te wa e mahi ana koe i te korikori tinana, kia kaha ake te uru atu ki to matua me te whakapiki ake i te uaua.
• Ko te 45-tohu tetahi waewae hyperextension i te wa e pupuri ana i te dumbbell i te ringa i runga i te taha o te waewae mahi, ka taapiri atu he wero ki nga glutes, hamstrings, me te tuara o raro.
• Ko te toronga 45-tohu kotahi o te waewae me te takahuri he rerekee ka whiria e koe to rama ki te waewae mahi i a koe e hiki ana, me te taapiri i tetahi waahanga hurihuri e uru ana ki o obliques me te wero i to pauna.

He aha ngā mahi whakapaipai mō te 45 tohu te toronga o tetahi waewae?

• Ka taea e nga squats wehenga Bulgarian te whakakii i te hyperextensions 45 tohu kotahi waewae ma te aro ki nga glutes me nga hamstrings, me te whakauru ano hoki i nga whaa me nga kuao kau, he pai ake te whakangungu tinana o raro.
• Ka taea hoki e nga piriti glute te whakakii i te 45-tohu kotahi te hyperextensions waewae, i te mea e aro nui ana ratou ki nga glutes me nga hamstrings, e awhina ana ki te whakarei ake i te toronga o te hope me te pumau, he mea nui mo te mahi tika i nga hyperextensions.