Kickback ropu

• Kōaro Tinana: Triceps: Kōrero mō ngā hōtaka mahi tinana., Ngaata-poka Ure
• Taputapu: Te micna hoxetek.
• Kōaro Mīhini: Triceps Brachii

Whakataki ki te Kickback ropu

Ko te Band Kickback he mahi tino pai e aro nui ana ki nga glutes, e awhina ana ki te whakakaha me te whakakorikori i a raatau mo te tinana o raro ake nei. He pai tenei korikori mo nga tangata katoa o nga taumata whakapakari tinana, mai i te hunga kaitoi ki nga kaitäkaro matatau, na te mea ka taea te whakatika i runga i te roopu i whakamahia. Ka kowhiria pea e te tangata ki te whakauru i nga Kickbacks Band ki roto i a raatau mahi whakangungu mo tona whai hua ki te whakapai ake i te kaha o te tinana, te whakapiki i te toenga, me te whakanui i te mahi tinana katoa.

Whakarite i te: He Whakateretere-Whakamārama Kickback ropu

• Whakanuia to waewae matau mai i te whenua ka toro atu to waewae ki muri i a koe, kia tika to turi me te whakamahi i te parenga o te roopu hei turaki i to waewae ki muri.
• Kia mau ki te waahi mo etahi hēkona, me te whakarite kei te uru to matua me te tika o to tuara.
• Whakahokia to waewae ki te waahi timatanga, kia mau tonu te mana whakahaere me te kore e tuku i te roopu ki te whakahoki wawe i to waewae.
• Whakahokia tenei mahi mo te maha o nga tukurua e hiahiatia ana, ka huri i nga waewae me te mahi i nga hikoinga ano me to waewae maui.

Nga Tohu mō te Whakaputa Kickback ropu

• Whakahaerehia To Nekehanga: Ko te hapa noa ko te whakamahi i te torohaki kaua te kaha uaua ki te mahi i te whana. Hei karo i tenei, whakarite kia puhoi me te whakahaere i o nekehanga. Ma tenei ka pai ake te whakauru i o glutes me to hamstrings.
• Kia mau tonu te Tirohanga Tika: Kia tika to tuara, kia mau tonu to mahi puta noa i te mahi. A ape i te piko o to tuara, i te kopikopiko ranei i to hope, ka puta he whara. Ko to arotahi ko te neke i to waewae, kaua ko to rama.
• Te Awhe o te Motini: Me mohio kei te whakamahi koe i te katoa o nga nekehanga. Whakahokia to waewae ki muri i te mea ka taea e koe me te pupuri i te mana whakahaere me te kore e raru. Ko te hapa noa ko te kore e tino whakaroahia te waewae, ka taea te whakaiti i te whai huatanga o te mahi. 5

Kickback ropu He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Kickback ropu?

Ae, ka taea e te hunga timata te mahi kickback mahi. Heoi, he mea nui kia timata ma te roopu whakatete kaore i te taumaha rawa me te whakarite kia tika te puka kia kore ai e whara. I nga wa katoa ka tohutohuhia kia whiwhi tohutohu mai i tetahi tohunga ngaio tinana ina timata tetahi mahi korikori hou.

He aha ngā rerekētanga māori o te Kickback ropu?

• Ko tetahi atu rereke ko te Standing Band Kickback, kei reira koe e mahi ai i te korikori i te wa e tu ana koe, me te taapiri atu i te wero ki to pauna me to pumau.
• Ko te Kneeling Band Kickback tetahi atu momo rereke, ka tuturi koe i runga i te whariki me te mahi i te korikori tinana, ka aro nui atu ki nga glutes.
• Ko te Kickback Band with Side Lift he rerekee ka taapirihia e koe he hikinga waewae ki te taha ki runga o te whana, ka mahi i o huha o waho me o glute.
• Ko te mea whakamutunga, ko te Band Kickback Pulse he rereketanga kei hea koe e pupuhi ana i te tihi o te whana, e whakanui ana i te kaha me te arotahi ki nga glutes.

He aha ngā mahi whakapaipai mō te Kickback ropu?

• Lunges: Ko nga lunges e tautoko ana i nga whana awhi na te mea ehara i te mea ko nga glutes anake engari ko nga hamstrings me nga whaa, e whakatairanga ana i te taurite me te hangarite i roto i to tinana o raro.
• Hip Thrusts: He painga nga turi Hipi i te taha o nga whana roopu i te mea e aro ana ratou ki te uaua gluteus maximus, te whakapai ake i te kaha o te hope me te toronga ka taea te whakanui i te mahi katoa i roto i te mahi whana.