Huri Hurihia Hipi Whakatahuri o waho me te Totoro Hipi Toro

• Kōaro Tinana: Ngo-pango
• Taputapu: Khullo

Whakataki ki te Huri Hurihia Hipi Whakatahuri o waho me te Totoro Hipi Toro

Ko te Roll Recumbent Hip External Rotator me te Hip Extensor Stretch he korikori whai hua i hangaia hei whakarei ake i te nekeneke o te hope me te ngawari, ina koa te aro ki nga hurihuri o waho me nga toronga. He mahinga pai mo nga kaitakaro, kaingākau whakakori tinana, mo te tangata e raru ana, e raru ana ranei o ratou hope. Na roto i te whakauru i tenei toronga ki roto i to raatau oranga tinana, ka taea e nga tangata takitahi te whakapai ake i o raatau nekehanga, te whakaiti i te tupono o te whara, me te whakarei ake i o raatau mahi i roto i nga momo mahi tinana.

Whakarite i te: He Whakateretere-Whakamārama Huri Hurihia Hipi Whakatahuri o waho me te Totoro Hipi Toro

• Whakapikohia o turi ka tuu o waewae ki runga ki te papa, kia whanui te huha.
• Whakanuia to waewae matau me te tuu i to rekereke matau ki runga i to turi maui, ka hanga he ahua-wha ki o waewae.
• Hopukia to huha maui ki nga ringa e rua ka kumea ata ki to uma, me te pupuri i to turi matau ki waho. Me rongo koe i te toronga o to hope matau me to papa.
• Kia mau ki tenei tuunga mo te 20-30 hēkona, katahi ka ata tuku me te huri i nga taha ki te totoro atu te hope. Whakahokia tenei mahi 2-3 wa ki ia taha.

Nga Tohu mō te Whakaputa Huri Hurihia Hipi Whakatahuri o waho me te Totoro Hipi Toro

• Te Mahi Tika: Whakawhitihia to rekereke matau ki runga i to turi maui. Katahi ka mau ki to huha maui ka toia ata ki to uma. Me rongo koe i te toronga o to huha matau me to glute. Me kaha ki te karo i te toia kaha, tere rawa ranei na te mea ka raru o uaua.
• Tikanga Manawa: He mea nui kia mau tonu te manawa me te whakahaere i te manawa puta noa i te mahi. Whakanuia i te wa e timata ana koe i te toronga me te toha i to huha kia tata atu. Ko te pupuri i to manawa, i te manawa pohehe ranei ka raru to tinana, ka whakaiti i te whai huatanga o te toronga.
• Hangarite: Me mahi te toronga ki nga taha e rua kia mau tonu te taurite o to tinana. Whai muri i te toronga o to hope matau

Huri Hurihia Hipi Whakatahuri o waho me te Totoro Hipi Toro He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Huri Hurihia Hipi Whakatahuri o waho me te Totoro Hipi Toro?

Ae, ka taea e te hunga timata te mahi Roll Recumbent Hip External Rotator me te Hip Extensor Stretch. Heoi, he mea nui kia ata timata me te whakarite kia tika te ahua kia kore ai e whara. He pai pea ki te whai i tetahi kaiwhakangungu whaiaro, kaiwhakaora tinana ranei hei arahi ia koe i roto i te mahi i te tuatahi. Anei he huarahi ngawari ki te mahi i tenei mahi: 1. Takoto ki to tuara ka piko nga turi e rua me o waewae ki runga i te papa. 2. Whakanohoia he tauera iti kua hurihia, he roera pahuka ranei i raro i to hope. 3. Whakawhitihia to rekereke matau ki runga i to pona maui. 4. Pehia marietia to turi matau kia matara atu i a koe kia rongo ra ano he toronga ki to hope matau. 5. Purihia mo te 30 hēkona, ka huri taha. Kia maumahara, he rereke te ngawari me te kaha o te katoa. Mena ka pa ki a koe he mamae, he pouri ranei, mutu tonu te mahi ka korero ki tetahi tohunga hauora.

He aha ngā rerekētanga māori o te Huri Hurihia Hipi Whakatahuri o waho me te Totoro Hipi Toro?

• Ko te Huri Huri o waho o te Hip me te Totoro Hipi Extensor, kei reira koe e tu tika ana, whiti tetahi rekereke ki runga i te taha o te pona, me te noho puhoi me te pupuri i to tuara kia tika.
• Ko te Takotonga Hipi o waho Rotator me te Hip Extensor Stretch, ki reira takoto ai koe ki to tuara, whiti tetahi rekereke ki runga i te taha o te pona, ka toia te waewae kore whiti ki to uma.
• Ko te Yoga Pigeon Pose, ka timata koe i runga i te turanga mahere, kawea mai tetahi pona ki mua ka tuu ki muri o to ringaringa me tetahi atu waewae ka toro atu ki muri, ka anga whakamua ki te totoro.
• Te Totoro Hunga-4, ka takoto koe ki to tuara, whiti tetahi rekereke ki runga i te pona o tera taha ka toia te waewae kaore i whiti ki to uma ma te whakamahi i ou ringa, i te here ranei.

He aha ngā mahi whakapaipai mō te Huri Hurihia Hipi Whakatahuri o waho me te Totoro Hipi Toro?

• Te Piriti Glute: Ko tenei mahi e whakakii ana i te Roll Recumbent Hip External Rotator me te Hip Extensor totoro na te mea e aro nui ana ki nga toronga hipoki, ina koa ko te gluteus maximus. Ma te whakapakari i enei uaua, ka taea e ia te whakanui ake i te whai hua o te toronga me te whakapai ake i te mahi o te hip me te pumau.
• Ko te Pigeon Pose: Ko tenei tuunga yoga he toronga hipoki hohonu e aro ana ki nga hurihuri o waho me nga toronga hipoki, he rite ki te toronga Roll Recumbent. Ka whakakiia te toronga ma te whakarato i te taumata hohonu o te toronga, ka taea te whakanui ake i te ngawari me te awhe o nga nekehanga i roto i nga hope.