Hip Raise Bridge

• Kōaro Tinana: Ihiwe
• Taputapu: Ura tinana
• Kōaro Mīhini: Rectus Abdominis
• Kōaro Tuarua: Deltoid Anterior, Gluteus Maximus, Hamstrings, Obliques

Whakataki ki te Hip Raise Bridge

Ko te Hip Raise Bridge he mahi whakapakari matua e aro nui ana ki nga glutes, hamstrings me te tuara o raro, e whakatairanga ana i te pai ake o te tu me te awhina ki te aukati i te mamae o raro. He mahi tino pai mo te hunga timata me te hunga kaingākau ki te whakapakari tinana, na te mea karekau he taputapu, ka taea te whakarereke kia nui ake te uaua. Ka hiahia pea nga tangata takitahi ki te whakauru i nga Hip Raise Bridges ki roto i a raatau mahi ki te whakapai ake i te kaha matua, te whakarei ake i nga mahi hakinakina, me te tautoko i nga nekehanga mahi o ia ra.

Whakarite i te: He Whakateretere-Whakamārama Hip Raise Bridge

• Tuhia o ringaringa ki o taha me o ringaringa e anga ana ki raro kia mau ai.
• Whakanuia to hiku mai i te papa ma te kopiri i ou glute, kia tika to tuara me te pana i o rekereke, kia hanga ra ano e to tinana he raina tika mai i ou pokohiwi ki ou turi.
• Kia mau ki tenei tuunga mo etahi hēkona, kia mau tonu to uho me te hiki o ou hope.
• Whakahokia to hope ki raro ki te waahi timatanga, kia kore koe e taka noa i ou hope, engari me whakahaere te nekehanga. Whakahokia tenei tukanga mo te maha o nga tukurua e hiahiatia ana.

Nga Tohu mō te Whakaputa Hip Raise Bridge

• ** A ape i te Whakapuru i To Tumuri**: Ko te hapa noa ko te kopikopiko i te tuara i te wa e whakakorikori ana ka raru te tuara o raro. Engari, arotahi ki te pupuri i to tuara ki te tuunga koretake puta noa i te nekehanga. Whakauruhia o uaua matua ki te pupuri i tenei tikanga.
• **Te Nekehanga Whakahaere**: Kaua e tere te mahi. Whakaarahia o hope mai i te papa ka ata whakamuri ki raro me te mana whakahaere. Ka awhina tenei ki te whakauru i nga uaua tika me te aukati i te whara.
• **Toronga Hipi Katoa**: Kia tino whai hua koe ki te whakakorikori tinana, me whakarite kia hikina o hope kia rite ra ano ki o turi me o pakihiwi. Ko tenei toronga katoa ko te waahi ka puta te kaha o te kaha o te glute. A ape i te hapa noa

Hip Raise Bridge He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Hip Raise Bridge?

Ae, ka taea e te hunga timata te mahi Hip Raise Bridge. He korikori ngawari e aro ana ki nga glutes, te tuara o raro, me nga uaua puku. Heoi, he mea nui ki te timata me te iti ake o nga tukurua me te piki haere i te wa e pai ake ai te kaha me te manawanui. Pērā i ngā mahi korikori, he mea nui te ahua tika hei aukati i te whara, na reira ka hiahia pea te hunga timata ki te tirotiro i o raatau ahua e te tohunga ngaio.

He aha ngā rerekētanga māori o te Hip Raise Bridge?

• Hip Raise Bridge with Resistance Band: Ma te taapiri i te roopu aukati huri noa i nga huha, ka taapiri atu tenei rereketanga i te wero ki nga glutes me nga huha.
• Hip Raise Bridge on Stability Ball: Ko te mahi i te piriti hikina hope me o waewae ki runga i te poi pumau ka taapiri atu i tetahi huanga o te koretake, ka awhina i te whakauru i to matua me te whakapai ake i te toenga.
• Hip Raise Bridge me te Taumaha: Ko te whakanoho i te taumaha ki runga i o hiku i te wa e mahi ana ka taea te whakanui ake i te kaha me te whakarato i te wero nui atu mo nga glutes me te hamstrings.
• Piriti Whakanui Hipi Whakanuia: Ko tenei rereketanga ko te whakanoho i o waewae ki runga i te mata teitei, penei i te papapae, i te hikoi ranei, e whakanui ake ai te awhe o te nekehanga, me te kaha ki te whai i nga glutes me nga hamstrings.

He aha ngā mahi whakapaipai mō te Hip Raise Bridge?

• Ko te korikori Squat e whakakii ana i te Hip Raise Bridge i te mea ka whakakaha hoki i nga uaua gluteal, quadriceps, me te hamstrings, he mea tino nui mo te pupuri i te tuunga o te hope i te Hip Raise Bridge.
• Ko te mahi Deadlift e whakakii ana i te Hip Raise Bridge ma te mahi i te katoa o te mekameka o muri, tae atu ki nga hamstrings, glutes, me nga uaua o muri, he mea tino nui katoa mo te mahi i te Hip Raise Bridge i runga i te pai me te haumaru.