Glute Bridge Maehe

• Kōaro Tinana: Ngo-pango
• Taputapu: Ura tinana

Whakataki ki te Glute Bridge Maehe

Ko te Maehe o te Piriti Glute he mahi hihiri e whakakaha ana i o glute, hamstrings, raro, me te matua, e whakatairanga ana i te pai ake o te tuunga me te whakaiti i te tupono o nga whara. He mahi tino pai mo nga taangata katoa o nga taumata whakapakari tinana, ina koa ko te hunga e whai ana ki te whakakaha ake i te kaha me te pumau o te tinana. Ko tenei mahi e kore noa e awhina i te whakapakari tinana me te mahi hakinakina, engari ka awhina ano hoki i nga mahi o ia ra e hiahia ana ki te hiki, ki te piko ranei.

Whakarite i te: He Whakateretere-Whakamārama Glute Bridge Maehe

• Panahia o hiku ki runga ki te tuanui ki te mahi i te piriti glute, te whakauru i to uho me te kohi i o glutes ki te tihi o te nekehanga.
• Kia tae ki te turanga piriti, whakanekehia to turi matau ki to uma, kia piko to waewae me te mea e hikoi ana koe.
• Whakahokia to waewae matau ki raro ki te papa me te whakahoki ano i to turi maui.
• Haere tonu ki te huri i nga waewae i te wa e mau tonu ana te tuunga piriti, kia mau tonu te hiki o o hope, kia mau tonu to mahi puta noa i te mahi.

Nga Tohu mō te Whakaputa Glute Bridge Maehe

• Whakauruhia to Core: I mua i to tiimata, kia mohio koe ki te whakauru i to uho me te kohi i o hiku i a koe e hikina ana o hiku mai i te papa. Ehara tenei i te awhina anake ki te whakamarumaru i to tuara o raro engari ki te whakarite kei te whakamahi koe i nga uaua tika hei hiki ake i to tinana. Ko te pohehe noa ko te whakamahi i te tuara o raro, i nga hamstrings ranei ki te hiki i te hiki, ka raru pea, ka whara ranei.
• Te Nekehanga Whakahaere: I a koe e hīkoi ana, hikitia tetahi pona ki to uma me te pupuri i tetahi atu waewae ki te papa. Me whakahaere nga nekehanga me te whakaaro nui kaua e tere me te oho. Ka awhina tenei ki te pupuri i te taurite me te pumau, me te whakanui hoki i te whakauru o o glutes me to hamstrings.

Glute Bridge Maehe He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Glute Bridge Maehe?

Ae, ka taea e te hunga timata te mahi i te korikori Glute Bridge Maehe. He mahi iti-paanga he pai mo te whakapakari i te uho, glutes, me te hamstrings. Heoi, he mea nui kia puhoi te tiimata me te whakarite kia tika te ahua kia kore ai e whara. Pērā i ngā mahi hou, he pai pea te whai i te kaiwhakangungu, i te tangata mohio ranei hei tirotiro i te tuatahi kia tika ai te mahi.

He aha ngā rerekētanga māori o te Glute Bridge Maehe?

• Maehe o te Piriti Glute me te Pee Atete: Ko te taapiri i te roopu aukati ki o huha i te wa e whakakorikori ana ka piki ake te uaua me te whai hua ki o uaua.
• Glute Bridge Maehe me te Dumbbell: Ko te tuu i te dumbbell ki runga i ou hope i te wa o te hikoi piriti ka nui ake te atete, ka uaua ake te mahi.
• Ko te Piriti Whakanuia o Glute Maehe: Ma te tuu i o waewae ki runga i te papa teitei penei i te papapae, i te hikoi ranei, ka taea e koe te whakanui ake i te awhe o te nekehanga me te whakawero i te mahi.
• Maehe Piriti Glute me te Poi Swiss: Ma te whakamahi i te poi Swiss hei tautoko i o waewae i a koe e mahi ana i te hikoi piriti ka taea te taapiri i tetahi huanga o te koretake, te whakanui ake i te urunga o to matua me to glutes.

He aha ngā mahi whakapaipai mō te Glute Bridge Maehe?

• Deadlifts Ko tetahi atu mahi whai hua ka taea te whakakii i a Glute Bridge March i a raatau e mahi ana i runga i nga roopu uaua penei i nga glutes, hamstrings, me te tuara o raro, na reira ka pai ake te kaha o te hip me te ngawari.
• Ka taea e Hip Thrusts te taapiri pai ki te Glute Bridge March i te mea e aro nui ana ratou ki te gluteus maximus, e awhina ana ki te whakapai ake i te kaha me te kaha o ou uaua glute, he mea tino nui mo te hikoi piriti.