Hiko Whakamuri Hiperextension

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

Whakataki ki te Hiko Whakamuri Hiperextension

Ko te Incline Reverse Hyperextension he mahi whakapakari kaha e aro nui ana ki nga glutes, ki muri o raro, me nga hamstrings, kia pai ake ai te tuunga, piki ake te kaha o te tinana, me te pai ake o te pumau. He pai mo te hunga takitahi ahakoa te taumata whakapakari tinana, mai i te hunga kaitoi ki nga kaitäkaro matatau, na te uaua ka taea te whakarite i runga i te taumata pikinga. Ka hiahia nga tangata ki te mahi i tenei mahi hei whakapai ake i to raatau tinana, kia pai ake te mahi hakinakina, hei awhina ranei i te aukati whara me te whakaora.

Whakarite i te: He Whakateretere-Whakamārama Hiko Whakamuri Hiperextension

• Takoto ki runga i te taumanu me o hope ki te taha o te tauera, ka iri o waewae ki te pito, ka mau i o waewae ki raro i nga papa waewae mena kei te waatea.
• Kia tika to tinana, uru atu ki to matua, kia mau tonu te tuara noho kore i roto i te mahi.
• Whakanuia o waewae ki runga ma te whakamahi i to tuara o raro me nga uaua glute, kia tika tonu o waewae, kia rite ra ano ki to tinana.
• Whakahokia o waewae ki raro kia rite ki te whakaoti i te tukuruatanga kotahi, ka whakahoki ano mo te maha o nga huinga e hiahiatia ana.

Nga Tohu mō te Whakaputa Hiko Whakamuri Hiperextension

• Te Nekehanga Whakahaerehia: Kaua e whakamahi i te torohaki ki te piu i o waewae ki runga, ki raro. Engari, arotahi ki te whakamahi i ou uaua me te hamstring hei hiki ake i ou waewae. Kia puhoi te nekehanga, te whakahaere me te ata whakaaro. Ma tenei ka awhina koe ki te whai hua i roto i te mahi me te karo i nga whara ka taea.
• Whakauruhia to Core: Ko tetahi atu hapa noa ko te kore e uru ki te kaupapa i te wa e mahi ana. Ma te whakauru i to matua, ehara i te mea ka mahi noa koe i o glutes me to hamstrings engari ka whakapakari ano i to tuara o raro me to matua.
• Te Katoa o te Motini: Me whakarite kei te whakamahi koe i te whānuitanga o nga nekehanga, te hiki o ou waewae ki te teitei ka taea e koe i te wa e pupuri ana koe i te mana me te tuku iho.

Hiko Whakamuri Hiperextension He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Hiko Whakamuri Hiperextension?

Ae, ka taea e te hunga timata te mahi i te mahi Incline Reverse Hyperextension. Heoi, he mea nui kia timata ma te kaha marama me te whakanui haere i te wa e pai haere ana to kaha. Ko tenei mahi e aro ana ki te tuara o raro, ki nga glutes, me nga hamstrings. He painga ano mo te whakapai ake i te kaha me te pumau. Pērā i ngā mahi hou, me whakarite te hunga tīmata kia mohio ratou ki te ahua tika me te tikanga kia kore ai e whara. He pai pea te whai i tetahi kaiwhakangungu, i tetahi tangata mohio ranei hei whakaatu i te mahi i te tuatahi.

He aha ngā rerekētanga māori o te Hiko Whakamuri Hiperextension?

• Ko te Swiss Ball Reverse Hyperextension: Ka whakamahia e tenei rereketanga he poroi Swiss hei utu mo te papa, he wero taapiri mo to pumau me to kaha.
• Ko te Riipene Reverse Reverse Hyperextension: I tenei rereketanga, ka whakamahia he roopu aukati hei taapiri atu i te taumata uaua me te whakauru atu i nga hamstrings me nga glutes.
• Ko te Taumaha Reverse Hyperextension: Ko tenei rereketanga ko te pupuri i te taumaha i waenga i ou waewae i te wa e mahi ana koe i te mahi, te whakanui ake i te kaha me te whakapakari i te tuara o raro, te glutes, me te hamstrings.
• Te Huringa Whakamuri Whakamuri Kotahi-Waewae: Ko tenei rereketanga ka mahia ma te whakaara i tetahi waewae i te wa kotahi, ka awhina ki te wehe me te whakapakari i ia taha o te tuara o raro me te pupuhi takitahi.

He aha ngā mahi whakapaipai mō te Hiko Whakamuri Hiperextension?

• Ko nga Piriti Glute tetahi atu awhina pai i te mea e whai ana hoki ratou ki nga glutes me nga hamstrings, engari me te arotahi ki te toronga hipoki, ka taea te awhina ki te whakapai ake i te awhe o te nekehanga me te kaha o te tinana o raro, te whakanui ake i nga painga o te Incline Reverse Hyperextension.
• Ko Swiss Ball Hamstring Curls he mahi tino pai i te mea e aro ana ratou ki nga hamstrings, glutes, me te tuara o raro, he rite ki te Incline Reverse Hyperextensions, engari e hiahia ana hoki ratou ki te pumau me te whakahaere, hei awhina i te whakapai ake i te pauna me te ruruku.