Hikoi Toroa Whakamua

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

Whakataki ki te Hikoi Toroa Whakamua

Ko te Spine Stretch Forward he mahi Pilates pai e aro ana ki nga uaua o muri, e whakatairanga ana i te ngawari me te kaha o te tuara. He mahi tino pai mo te hunga takitahi o nga taumata whakapakari tinana katoa, ina koa ko te hunga e whai ana ki te whakapai ake i o raatau tuunga me te whakamaarama i te mamae o muri. Ka hiahia nga tangata ki te mahi i tenei mahi hei whakarei ake i to ratau tino pumau, whakatairanga i te hauora o te tuara, me te whakapai ake i to ratau tinana katoa.

Whakarite i te: He Whakateretere-Whakamārama Hikoi Toroa Whakamua

• Totoro atu o ringaringa ki mua i a koe ki te teitei o te pokohiwi, ka anga nga nikau ki raro.
• Hohonu te hoha, ka tohe koe, timata ki te huri i to tuara ki mua, timata mai i te tihi o to mahunga, me te mea e ngana ana koe ki te totoro i to tuara tuara ma te vertebra.
• Haere tonu ki raro kia toro atu o ringaringa ki o matimati, ki te pai ranei, kia toia to puku ki roto hei tiaki i to tuara o raro.
• Horohia, ka ata timata ki te huri whakamuri i to tuara ki te tuunga timatanga, me te whakaaro ki ia vertebrae kei runga i tetahi. Whakahokia tenei mahi mo te maha o nga tukurua e hiahiatia ana.

Nga Tohu mō te Whakaputa Hikoi Toroa Whakamua

• Te Manawa Hohonu: Ko tetahi atu he ko te wareware ki te manawa tika. Ko tenei mahi e hiahiatia ana te manawa hohonu me te whakahaere. Hohonu te ngoha i a koe e noho teitei ana, katahi ka whakamoha i a koe e toro ana ki mua, me te whakaaro kei te tihorea e koe to tuara i runga i te pakitara, he vertebra ma te vertebra. Ma tenei ka awhina koe ki te whakauru i to kaupapa me te whai hua nui mai i te mahi.
• A ape i te Whakawhanaunga i To Kaki: He ngawari ki te wero i to kaki i roto i te ngana ki te toro atu, engari tera pea ka whara. Kia noho humarie to kaki me to pakihiwi, kaua e toia to mahunga ki raro me o ringaringa. Me noho to upoko ki to tuara puta noa i te mahi.

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 korikori Pilates tenei e taunakihia ana mo te hunga katahi ka timata na te mea ka pai ake te ngawari me te tuunga. Engari, he mea nui kia tika te mahi kia kore ai e whara. He pai tonu te whakaaro ki te mahi i nga mahi hou i raro i te tirotiro a tetahi tohunga kua whakangungua, ki te maataki ranei i nga riipene whakaata hei whakarite kia tika te ahua me te tikanga.

He aha ngā rerekētanga māori o te Hikoi Toroa Whakamua?

• Ko te Standing Spine Stretch Forward me tu tika koe, ka piko mai i te hope, kia tika o waewae me te toro atu o ringaringa ki te whenua.
• Kei roto i te Spine Stretch Forward with a Twist he hurihanga o te tinana o runga, ka piko koe ki mua, ka huri ki ia taha, ka toro atu ki to ringa matau ki to waewae maui, ka huri ke.
• Ko te Hiwi Whakamua me te Roopu Aatete ko te noho ki runga i te papa me te toronga o ou waewae, te whakatiki i te here atete ki o waewae, me te toia i te roopu i a koe e piko ana mai i te hope.
• Ko te Spine Stretch Forward on a Pilates Reformer machine me noho koe i runga i te hariata, me o waewae ki te pae hiku, ka piko mai i te hope, ka paheke te

He aha ngā mahi whakapaipai mō te Hikoi Toroa Whakamua?

• Ko te Pilates Roll Up tetahi atu mahi e hono pai ana ki te Spine Stretch Forward na te mea e mahi ana i runga i te kaupapa kotahi o te toi o te tuara, engari he mea taapiri mo te whakapakari me te mana whakahaere.
• Ko te whakakorikori Kuri Manu hoki e whakakii ana i te Spine Stretch Forward i te mea e whakatairanga ana i te pumau me te taurite o te tuara, ka taea te whakanui i nga painga o te toronga tuara ma te whakapai ake i te tuunga me te whakaroa.