Glute Bridge Maehe

• Kōaro Tinana: Ngo-pango, Ihiwe
• Taputapu: Ura tinana
• Kōaro Mīhini: Gluteus Maximus, Rectus Abdominis
• Kōaro Tuarua: Hamstrings, Quadriceps, Sartorius

Whakataki ki te Glute Bridge Maehe

Ko te Glute Bridge Maehe he korikori tinana iti e whakapakari ana i nga glutes, hamstrings, me te matua, me te whakapai ake i te neke me te pumau. He whakakorikori pai mo nga kaitäkaro, kaingākau whakakori tinana, mo te hunga e hiahia ana ki te whakanui i te kaha me te u o te tinana. Ka hiahia pea nga tangata ki te whakauru i tenei mahi ki roto i a raatau mahi ki te whakapai ake i a raatau mahi i roto i nga mahi hakinakina, i nga mahi o ia ra, te whakarei ake i te hanganga o te tinana, me te whakaiti i te tupono o te whara.

Whakarite i te: He Whakateretere-Whakamārama Glute Bridge Maehe

• Panahia o rekereke ki te hiki ake i to hope ki te rangi, kia tika to tuara, kia hanga ra ano to tinana mai i o pakihiwi ki ou turi, koinei to tuunga Glute Bridge.
• Inaianei, hikitia tetahi turi ki runga ki to uma, kia piko to waewae, koinei te wahanga o te Maehe o te mahi.
• Whakahokia te waewae kua hikitia ki raro, ka tuaruatia te hikoi me tetahi atu waewae.
• Haere tonu ki te huri i nga waewae i te wa e mau tonu ana te tuunga piriti, kia mau tonu te teitei o to hope me te mahi o to matua puta noa i te mahi.

Nga Tohu mō te Whakaputa Glute Bridge Maehe

• Whakauruhia to Core: I mua i to tiimata i te mahi, kia mohio koe ki te whakauru i to kaupapa. Ko te tikanga o te whakapakeke i o uaua puku me te mea ka whiua koe ki te puku. Ka awhina tenei ki te tiaki i to tuara o raro, me te pai ake o te mahi.
• Whakaarahia, Whakahekea Ataahua: I te wa e hikina ana o hope mai i te whenua, kia ata haere, kia pai te whakahaere. He pera ano mo te wa e whakaheke ana koe i to hope ki raro. A ape i te tere o te korikori na te mea ka puta he whara me te whakaiti i te whai huatanga o te mahi.
• A ape i te Whakapuru i to tuara: Ko te hapa noa ko te kopikopiko i te tuara ka hikina nga hope. Ka taea e tenei te whakararu i te tuara o raro. Engari, ngana ki te pupuri i to tinana

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 korikori Glute Bridge March. Heoi, me timata ki te korikori Glute Bridge i te tuatahi ki te whakapakari i te kaha me te pai ki te korikori. Kia mohio ratou ki te Glute Bridge taketake, ka taea e ratou te ahu whakamua ki te Maehe o Glute Bridge. Pērā i ngā mahi korikori katoa, he mea nui ki te whakamahi i te ahua me te tikanga tika hei aukati i te whara. Mēnā ka pāngia he mamae, he āwangawanga rānei i te wā o te whakakori tinana, he pai ki te whakamutu me te kōrero ki tētahi tohunga ngaio tinana, kaiwhakarato hauora rānei.

He aha ngā rerekētanga māori o te Glute Bridge Maehe?

• Ko te Piriti Glute Maehe me te Pee Atete: Ko te taapiri i te roopu aukati ki o huha i te wa e whakakorikori ana ka nui ake te uaua me te uru atu ki nga uaua o te kopu me te hope.
• Ko te Piriti Whakanuia o Glute Maehe: Ma te tuu i o waewae ki runga i te mata teitei penei i te hikoi, i te taupae ranei, ka taea e koe te whakanui ake i te awhe o te nekehanga me te wero atu i o glutes.
• Te Piriti Glute Maehe me te Taumaha: Ko te tuku taumaha ki runga i to pelvis i te wa e whakakorikori ana ka taea e koe te taapiri atu i te wero me te awhina ki te whakapakari ake i o glute me to hamstrings.
• Ko te Piriti Glute Maehe me te Poi Pumau: Ma te whakamahi i te poroi pumau ki te okioki i o waewae i a koe e mahi ana i te korikori ka taea te whakauru i to matua me te whakapai ake i te toenga me te pumau.

He aha ngā mahi whakapaipai mō te Glute Bridge Maehe?

• Ko te Deadlift tetahi atu mahi tino pai e whakakii ana i te Maehe o Glute Bridge na te mea e aro ana ki te mekameka o muri, tae atu ki nga glutes me nga hamstrings, he mea nui mo te pumau me te kaha i te wa o te hikoi piriti.
• He whai hua a Hip Thrusts ki te whakakii i te Maehe Piriti Glute i te mea e aro nui ana ratou ki nga uaua glute, me te whakanui ake i te kaha me te manawanui o enei uaua mo te hikoi piriti pai ake.