Hip Raise Crunch

• Kōaro Tinana: Ngo-pango
• Taputapu: Ura tinana
• Kōaro Mīhini: Rectus Abdominis
• Kōaro Tuarua: Gluteus Maximus, Iliopsoas, Obliques, Quadriceps

Whakataki ki te Hip Raise Crunch

Ko te Hip Raise Crunch he mahi hihiri e aro ana ki nga uaua matua, tae atu ki te puku, obliques, me te tuara o raro, e whakarato ana i te whakangungu whanui mo te kaha me te pumau. He whiringa pai mo te hunga kaingākau ki te whakapakari tinana o nga taumata katoa, mai i te hunga timatanga ki te hunga matatau, na tona kaha me te kaha ki te whakarereke i te kaha. Ka hiahia nga tangata ki te mahi i tenei mahi ki te whakapai ake i to raatau kaha, te whakanui i te toenga, te whakatairanga i te pai ake o te tuunga, me te whakaiti i te mamae o muri.

Whakarite i te: He Whakateretere-Whakamārama Hip Raise Crunch

• Tuhia o ringaringa ki muri i to mahunga, nga tuke kia whanui, ka uru atu ki to matua ki te whakarite mo te ngangau.
• Hikitia o hope mai i te whenua ma te pana i o rekereke, me te mahi i te wa kotahi ma te hiki i to tinana ki runga ki ou turi.
• Kia mau ki tenei turanga mo te wa poto, me te whakarite kua tino kirimana to puku.
• Whakahokia to tinana o runga me to hope ki te waahi timatanga, ka tuaruatia te mahi mo te maha o nga tukurua e hiahiatia ana.

Nga Tohu mō te Whakaputa Hip Raise Crunch

• Whakauruhia to Core: Ko te mea nui ki te angitu o te whakatairanga hipoki ko te whakauru i o uaua matua. I mua i to hiki ake i to hiku mai i te whenua, kia kaha ki te whakakaha i to puku me te pupuri i a raatau mahi puta noa i te mahi. Ehara tenei i te awhina anake ki te tiaki i to tuara o raro, engari ka piki ake te whai hua o te mahi.
• Nga Nekehanga Whakahaerehia: A ape i te tere i roto i te mahi. Whakaarahia o hiku mai i te whenua i runga i te mana whakahaere, pupuri mo te tuarua ki runga, ka ata whakamuri ki raro. Ma tenei ka whakarite kei te mahi tika koe i ou uaua me te kore e whakawhirinaki ki te torohaki, tera pea ka whara.
• Aukati i te Whakanuia: Ko te hapa noa ki te karo ko te hiki ake i to hope ki runga rawa

Hip Raise Crunch He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Hip Raise Crunch?

Ae, ka taea e te hunga timata te mahi Hip Raise Crunch. He mahi tino pai ki te whakapakari i te puku, te puku o raro, me nga uaua hope. Heoi, he mea nui kia puhoi te tiimata me te aro ki te ahua tika kia kore ai e whara. Pērā i ngā mahi hou, ka uaua pea te hunga tīmata i te tuatahi, engari mā te mahi auau, ka māmā ake. He pai ano pea te korero ki tetahi kaiwhakangungu whakapakari tinana, ki tetahi tohunga ngaio ranei kia tika te mahi.

He aha ngā rerekētanga māori o te Hip Raise Crunch?

• Ko te Whakanui Hipi Taumaha: I tenei rereketanga, ka mau koe i te taumaha ki runga i ou hope i te wa e mahi ana koe i te nekehanga, te whakanui ake i te aukati me te whakawero i te mahi.
• Swiss Ball Hip Raise Crunch: Engari i te mahi i te mahi i runga i te papa, ka mahia e koe i runga i te poi Swiss, e taapiri ana i tetahi huanga o te koretake e kaha ai o uaua ki te whakapau kaha ki te pupuri i te taurite.
• Hip Raise Crunch: Kei roto i tenei putanga te whakamahi i te roopu aukati huri noa i ou huha, ka whakapiki ake i te kaha o te mahi whakangungu me te whai hua ake i o glute me o huha.
• Hip Raise Crunch: I tenei rereketanga, ka tuu o waewae ki runga i te mata teitei penei i te tauera, i te hikoi ranei, ka huri i te koki o te nekehanga me te whai i nga uaua rereke.

He aha ngā mahi whakapaipai mō te Hip Raise Crunch?

• Mahere: He mahi tino pai te Mahere na te mea e mahi ana i nga uaua matua, he rite ki te Hip Raise Crunch, engari ka uru ano ki nga pakihiwi, ringa, me nga kopa, kia pai ake te pumau me te toenga.
• Nga Pahikara Pahikara: He tino pai enei ki te Hip Raise Crunch i a raatau e aro ana ki te puku o runga me raro, tae atu ki nga obliques, e tuku ana i te whakangungu puku whanui me te whakapai ake i te kaha matua.