Hikoi Toroa Whakamua

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

Whakataki ki te Hikoi Toroa Whakamua

Ko te Spine Stretch Forward he mahi Pilates hei whakapai ake i te ngawari me te kaha i roto i te hiku, ka awhina i te pai ake o te tuunga me te whakaiti i te mamae o muri. He pai mo te hunga takitahi o nga taumata whakapakari tinana katoa, otira ko te hunga e noho roa ana e noho ana, e noho koretake ana ranei. Ko te hiahia o nga tangata ki te mahi i tenei mahi kia pai ake te hauora o te tuakoi, kia nui ake te mohiotanga o te tinana, kia pai ake ai to raatau oranga me te oranga.

Whakarite i te: He Whakateretere-Whakamārama Hikoi Toroa Whakamua

• Hohonu te hoha, ka tohe koe, timata ki te huri i to tuara, timata mai i te mahunga ka neke ki raro i te vertebra ma te vertebra, ka toro atu o ringaringa ki o waewae.
• Haere tonu ki mua, kia kumea mai o uaua puku ki roto kia rongo koe i te totoro o to tuara o raro.
• Puritia tenei toronga mo etahi hēkona, me te manawa hohonu me te rongo i te toronga ki to tuara.
• Whakangohu i a koe ka huri whakamuri ki runga ki te tuunga timatanga, whakahiatohia ia vertebra kotahi i ia wa kia noho teitei koe.

Nga Tohu mō te Whakaputa Hikoi Toroa Whakamua

• Te Nekehanga Whakahaere: Ko te hapa noa kei te tere haere i roto i te nekehanga. He mahi puhoi, he whakakorikori whakamuri te Spine Stretch Forward me aro ki te neke o ia vertebra. I a koe e pupuhi ana, timata ki te huri i to tuara ki mua mai i runga, me te whakaaro kei te tihorea e koe to tuara i te pakitara i muri i a koe, he vertebra ma te vertebra. Ko tenei nekehanga puhoi me te whakahaere ka awhina i te totoro me te whakaroa i te tuara.
• Kia noho humarie o pakihiwi: Ko tetahi atu he ko te whakamau i nga pakihiwi me te kaki i te wa e mahi ana. Puritia o pakihiwi kia noho humarie me raro, kia matara atu i o taringa. Ka awhina tenei ki

Hikoi Toroa Whakamua He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Hikoi Toroa Whakamua?

Ae, ka taea e te hunga timata te mahi i te korikori a Spine Stretch Forward. He mahi tino pai mo te whakapai ake i te ngawari me te whakaroa i te tuara. Engari, he mea nui kia tika te mahi kia kore ai e whara. Me ata timata te hunga timata me te whakanui i te kaha o te mahi i te mea ka pai ake o raatau ngawari. He pai ano pea te whai i tetahi kaiwhakangungu, i tetahi tohunga mohio ranei hei arahi ia ratou i roto i te mahi i te tuatahi.

He aha ngā rerekētanga māori o te Hikoi Toroa Whakamua?

• Tu Ana Tuira Whakamua: Ko tenei putanga ka tu ki runga, ka piko koe i te hope ka toro atu ki te whenua, ka tuku i to mahunga me to kaki ki te whakairi ki raro, ka totoro to tuara.
• Te Totoro Whakamua ki te Hiwi: He rite tonu nga nekehanga ki te toronga tuku iho, engari me te taapiri atu ki tetahi taha, ka awhina i te toronga me te whakakorikori i te tuara.
• Ko te Tira Whakamua me te Pee Atete: I tenei rereketanga, ka whakamahia e koe he roopu aukati kua takai ki ou waewae hei hanga i te riipene me te aukati i a koe e piko ana ki mua, ka hohonu ake te toronga.
• Ko te Hiwi Whakamua i runga i te Poi Pumau: Ko tenei putanga ko te noho ki runga i te poi whakapumau me te turanga o o waewae, ka huri i te poi ki mua i a koe e okioki ana i to tinana kia toro atu.

He aha ngā mahi whakapaipai mō te Hikoi Toroa Whakamua?

• Ko te Cat-Camel Stretch tetahi atu mahi tino pai na te mea e whakatairanga ana i te nekeneke me te ngawari o te tuara, he rite ki te Spine Stretch Forward, me te awhina ki te whakapai ake i te awhe o te nekehanga, e tika ana mo te mahi tika o te toronga tuara ki mua.
• Ko te korikori Pelvic Tilt ka whakakii ano i te Spine Stretch Forward, na te mea e aro ana ki te tuara o raro me nga uaua matua he mea nui mo te pupuri i te taurite me te whakahaere i te wa e toro atu ana te tuara ki mua, me te whakapai ake hoki i te tuunga me te whakatikatika o te tuara.