Hip Thrust

• Kōaro Tinana: Ngo-pango
• Taputapu: Purutai.
• Kōaro Mīhini: Gluteus Maximus
• Kōaro Tuarua: Hamstrings, Quadriceps

Whakataki ki te Hip Thrust

Ko te Hip Thrust he whakangungu whakangungu kaha e aro nui ana ki nga glutes, hamstrings, me te matua, kia pai ai te mahi mo te whakapakari ake i te kaha o te tinana me te whakapai ake i te kaha o te hope. He pai mo nga kaitäkaro, kaingākau whakakori tinana, mo te hunga e hiahia ana ki te whakanui ake i te mahi me te hanga o te tinana. Ko te whakauru i nga hiku hope ki roto i to mahi tinana ka taea te whakapai ake i to tere, te pekepeke, te mahi hakinakina katoa, me te awhina ki te aukati i nga whara e pa ana ki nga uaua ngoikore.

Whakarite i te: He Whakateretere-Whakamārama Hip Thrust

• Whakanohoia he paera, he taumaha ranei ki runga i to hope, kia mau ki o ringaringa.
• Panahia o rekereke ki te hiki ake i to hope ki te tuanui, me te whakarite kia hanga he raina tika to tinana mai i ou pakihiwi ki ou turi i te tihi o te nekehanga.
• Kia mau ki tenei tuunga mo te wa poto, katahi ka whakahekea to hope ki raro ki te turanga timatanga.
• Whakahokia tenei nekehanga mo te maha o nga tukurua e hiahiatia ana, me te whakarite kia mau tonu to mahi puta noa i te mahi hei tiaki i to tuara o raro.

Nga Tohu mō te Whakaputa Hip Thrust

• **Te Nekehanga Whakahaere**: I te wa e mahi ana i te wero hope, he mea nui kia mau tonu te nekeneke. A ape i te hapa noa o te whakamahi i te torohaki ki te hiki i to hope. Engari, uru atu ki o glute me to uho ki te hiki i o hope, ka whakaheke ki raro ma te puhoi me te whakahaere. Ma tenei ka awhina i nga uaua tika me te aukati i te whara.
• **Kia Tou Tou Kauae me te Tuira Tuira**: Hei whakamarumaru i to kaki me to tuara, kia mau tonu to kauae ki to uma me te pupuri i te tuara koretake puta noa i te mahi. Ko te hapa noa ko te titiro ki runga, te toro atu ranei i te kaki, tera pea ka arahi

Hip Thrust He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Hip Thrust?

Ae, ka taea e te hunga timata te mahi i te korikori Hip Thrust. He mahi tino pai mo te aro ki nga glutes me nga hamstrings. Heoi, he mea nui ki te timata i te taumaha e pai ana, e pai ana te whakahaere, me te aro ki te ahua me te tikanga kia kore ai e whara. He pai pea ki te timata ki te mahi i te korikori tinana me te kore taumaha (te pana o te hope o te tinana) kia waia ai ki te korikori. Pērā i ngā mahi korikori katoa, me āta whakanui ake te taumaha i te mea ka pai ake te kaha me te whakamarie ki te mahi. He pai ano pea kia whakaatu mai tetahi kaiwhakangungu whaiaro, tohunga ngaio tinana ranei i te mahi i te tuatahi kia tika ai te ahua.

He aha ngā rerekētanga māori o te Hip Thrust?

• Piriti Glute: He rite ki te wero hope, ka mahia te piriti glute ki runga i te papa, kaua ki te mata teitei.
• Barbell Hip Thrust: Kei roto i tenei rereketanga te taapiri i te paera puta noa i ou hope mo te taapiri atu, hei awhina ki te whakapakari ake i o hiku.
• Te Tuaki Hipi Taapiri: I roto i tenei rerekee, ka tuuhia he peera atete ki te taha o nga huha hei taapiri atu i te taumahatanga me te wero ki te wero hope.
• Swiss Ball Hip Thrust: Ko tenei rereketanga ko te whakamahi i te poi Swiss i raro i ou pokohiwi, ka taea te whakanui ake i te pumau me te taurite.

He aha ngā mahi whakapaipai mō te Hip Thrust?

• Ko te whakakorikori mate tetahi atu mahi tino pai hei whakakii i nga Hip Thrusts na te mea ka mahi raua i te mekameka o muri - nga uaua kei muri o to tinana - kia pai ake te kaha o te tinana me te tuunga.
• Ko nga lunges, penei i te Hip Thrusts, e aro ana ki te tinana o raro, ina koa ki nga glutes, hamstrings, me quadriceps, ka taea te whakanui i te toenga me te ruruku me te whakatairanga i te hangarite uaua.