Ko te Hamstring Tu me te Totoro kuao kau me te here

• Kōaro Tinana: Ivi Wāri Gaio, Kakī
• Taputapu: Taura

Whakataki ki te Ko te Hamstring Tu me te Totoro kuao kau me te here

Ko te Standing Hamstring and Calf Stretch with Strap he mahi tino whai hua e aro nui ana ki nga uaua o o waewae, ki te whakapiki i te ngawari, ki te whakapai i te toenga, me te whakatairanga i te pai ake o te tuunga. He pai tenei mahi mo nga kaitäkaro, kaingākau whakakori tinana, mo te hunga takitahi ranei e hiahia ana ki te whakanui ake i te kaha o te tinana me te ngawari. Ko te whakauru i tenei mahi ki roto i te mahinga ka awhina i te whakaiti i te uaua o te uaua, te whakapai ake i nga mahi hakinakina, me te whakaiti i te tupono o nga whara e pa ana ki nga uaua me nga kuao kau.

Whakarite i te: He Whakateretere-Whakamārama Ko te Hamstring Tu me te Totoro kuao kau me te here

• Whakanuia to waewae matau ki mua i a koe, kia piko noa to turi, ka toia te here ki te toro i to hamstring me te pupuri i to pauna.
• Kia mau ki tenei turanga mo te 15 ki te 30 hēkona, ka rongo i te toronga o to hamstring me to kuao kau.
• Whakahokia to waewae matau ki raro ki te whenua, me te tuku i te awangawanga i runga i te here.
• Whakahokia te tukanga me to waewae maui, kia mau tonu te pauna me te ahua tika.

Nga Tohu mō te Whakaputa Ko te Hamstring Tu me te Totoro kuao kau me te here

• Te Whakamahinga o te Taiki: Porohia he here, he whitiki ranei ki te poroporo o to waewae. Me whakarite kia mau engari kaua e piri rawa. Kaua rawa e whakamahia te here ki te toia to waewae ki runga. He hapa noa tenei ka taea te whara. Engari, whakamahia te here hei arahi marie i te nekehanga me te rongo i te toronga o to hamstring me nga uaua kuao kau.
• Te Whakaritenga: Kia tika to waewae, kia tika ki runga i te whenua. Kaua e tukua kia hiki ake i te whenua i a koe e hikina ana te waewae me te here. Ko tenei hapa he hapa noa e whakaiti ana i te whai huatanga o te toronga, a ka arai pea ki te kore taurite.
• Whakahaere: Whakanuia to waewae, kia tika, kia rongo koe i te totoro ngawari i roto i to waewae

Ko te Hamstring Tu me te Totoro kuao kau me te here He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Ko te Hamstring Tu me te Totoro kuao kau me te here?

Ae, ka taea e te hunga timata te mahi Standing Hamstring and Calf Stretch with Strap exercise. Heoi, he mea nui kia puhoi te tiimata me te whakarongo ki to tinana. Mena ka rongo koe i te mamae, te mamae ranei, whakamutua te mahi. He pai ano te whai i tetahi tohunga, kaiwhakangungu ranei hei arahi i a koe i roto i nga nekehanga kia pai ai to mahi. Ko te ahua tika he mea nui i roto i nga mahi katoa hei aukati i te whara.

He aha ngā rerekētanga māori o te Ko te Hamstring Tu me te Totoro kuao kau me te here?

• Takoto te Hamstring Totoro me te Tae: Ko tenei rereketanga ko te takoto ki runga i to tuara, te hiki i tetahi waewae ki te rangi, me te whakamahi i te here ki te toia te waewae ki to uma.
• Te Totoro Hamstring me te Tauera: Mena karekau he here, ka taea e koe te whakamahi i te tauera. Tu totika, hikitia to waewae ki runga i te turanga teitei, ka huri i te tauera ki to waewae, toia marie ki te totoro i te hamstring.
• Te Waewae Tutahi Hamstring me te Totoro Kuao: Ko tenei rereketanga ko te tu i runga i tetahi waewae, te hiki i tetahi atu waewae ki mua i a koe, me te whakamahi i te here ki te toia te waewae ki to tinana, te totoro i te hamstring me te kuao kau.
• Ko te Hamstring Wall me te Totoro Kuao: Tu anga anga a

He aha ngā mahi whakapaipai mō te Ko te Hamstring Tu me te Totoro kuao kau me te here?

• Te Totoro Hamstring Noho: Ko tenei mahi e aro tika ana ki nga hamstrings, he rite ki te Tuhi Hamstring me te Kuao kuao me te whitiki. Ma te mahi i nga mea e rua, ka taea e koe te whakarite i te toronga o nga uaua hamstring mai i nga kokonga rereke, ka awhina i te whakapai ake i te ngawari me te whakaiti i te tupono o te whara.
• Ka hiki te kuao kau: I te wa e aro atu ana te Maamu Tu me te Totoro kuao me te Taapapa ki te toronga o enei uaua, ka awhina te hiki o te kuao ki te whakapakari i a raatau. Ma te whakakotahi i nga mahi totoro me te whakapakari, ka taea e koe te whakatairanga i te toenga o te uaua me te aukati i nga whara kino.