Hip Hiki

• Kōaro Tinana: Ihiwe
• Taputapu: Ura tinana
• Kōaro Mīhini: Iliopsoas, Rectus Abdominis
• Kōaro Tuarua: , Adductor Longus, Obliques, Pectineous, Sartorius, Tensor Fasciae Latae

Whakataki ki te Hip Hiki

Ko te whakakorikori Hip Raise he mahi tino pai e whakapakari ana i nga glutes, hamstrings, me te matua, e whakatairanga ana i te pai o te toenga, te pumau, me te mahi hakinakina. He whiringa pai mo te tangata, mai i te hunga kaitoi ki te hunga kaingākau ki te whakapakari tinana, na te kaha urutau me te whaihua. Ka hiahia nga tangata ki te mahi na te mea ka taea te whakapai ake i te kaha o te tinana, te whakanui i te tuunga, te whakaiti i te mamae o raro, me te awhina i te aukati whara.

Whakarite i te: He Whakateretere-Whakamārama Hip Hiki

• Tuhia o ringaringa ki o taha me nga nikau e anga ana ki raro kia mau ai.
• Whakauruhia to matua me te pana i ou rekereke ki te hiki ake i to hiku mai i te papa tae noa ki to tinana ka hanga he raina tika mai i ou pokohiwi ki ou turi.
• Kia mau ki tenei tuunga mo etahi hēkona, kia mau tonu to kaupapa me to tuara kia tika.
• Whakahokia to hope ki te waahi timata, ka whakahoki ano i te mahi mo te maha o nga tukurua e hiahiatia ana.

Nga Tohu mō te Whakaputa Hip Hiki

• Whakauruhia to Core: I mua i to hiki ake i to hiku mai i te whenua, kia mohio koe ki te whakauru i to matua me te kohi i o glutes. Ehara tenei i te mea ka awhina noa koe ki te hiki ake i to hope engari ka tiaki ano i to tuara o raro mai i te taumaha. Ko te hapa noa ko te whakamahi noa i te kaha o to tuara o raro ki te hiki i to hope, ka whara.
• Te Nekehanga Mana: Hikihia o hope ma te pana i o rekereke kia hanga he raina tika mai i ou pokohiwi ki ou turi. A ape i te pohehe noa o te hiki ake i to hope ki runga rawa, tera pea ka piki te toronga o te tuara. Waihoki, kia kaha ki te whakaheke i to hope ki raro me te mana whakahaere, kaua ki te tuku ohorere

Hip Hiki He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Hip Hiki?

Ae, ka taea e te hunga timata te whakakorikori Hip Raise. He mahi tino pai ki te whakapakari i nga glutes, hamstrings, me te tuara o raro. Heoi ano, pera i nga mahi korikori katoa, he mea nui kia tiimata me te taumaha e pai ana me te aro ki te ahua tika kia kore ai e whara. He pai ano pea mo te hunga timata ki te timata ki te mahi i te korikori me te kore taumaha kia waia ki te korikori.

He aha ngā rerekētanga māori o te Hip Hiki?

• Whakanuia Hipi Taumaha: I tenei rereketanga, ka utaina e koe he taumaha ki runga i to kopu o raro i te wa e mahi ana koe i te hiki ake o te hope, e whakanui ana i te aukati me te kaha e hiahiatia ana.
• Swiss Ball Hip Raise: Engari i te hiki i o hope mai i te papa, ka whakaarahia e koe mai i te poi Swiss, ka piki ake te wero ki to pauna me to pumau.
• Whakanuia Hipi Taapiri: I tenei rereketanga, ka whakanohohia e koe he roopu aukati ki o turi me te whakaara i te hope, e taapiri ana i tetahi huanga o te aukati taha taha me te mahi i to gluteus medius.
• Whakapiki Hipi me te Twist: Ko tenei rereketanga ko te huri i to hope ki tetahi taha ki runga ake o te whakaarahanga, ka taapiri he wero ki te korikori.

He aha ngā mahi whakapaipai mō te Hip Hiki?

• Nga Whakamatea: Ka whakakiia e te deadlifts te hiki ake o te huha i a raua e mahi ana i te mekameka o muri, ina koa ko nga glutes me nga hamstrings, hei whakapai ake i te kaha me te kaha o te tinana o raro.
• Nga Mahere: Ko nga papa he mahi taapiri mo te hiki i te hope na te mea ka whakakaha i nga uaua matua, he mea nui hei pupuri i te taurite me te pumau i te wa e nekehia ana te hipoki.