Koiri Waewae Koroaro Whaiaro

• Kōaro Tinana: Ivi Wāri Gaio, Kakī
• Taputapu: Ura tinana
• Kōaro Mīhini: Hamstrings
• Kōaro Tuarua: Gastrocnemius

Whakataki ki te Koiri Waewae Koroaro Whaiaro

Ko te Koiri Waewae Inverse-Assisted Inverse He mahi whakawero i te tinana o raro e aro nui ana ki nga hamstrings, engari ka whakakaha hoki i nga glute me te tuara o raro. He pai tenei mahi mo nga tangata takitahi kei te taumata takawaenga ki te taumata whakapakari tinana, e titiro ana ki te whakakaha ake i te kaha o te waewae, te pumau, me te mahi hakinakina katoa. Ko te whakauru i nga Kuri Waewae Inverse-Assisted Self-Assisted Inverse Leg Curls ki roto i to mahinga ka taea te whakapai ake i te toenga o te uaua, te whakaiti i te tupono o te whara, me te awhina i nga nekehanga kaha ake me te pai i roto i nga taakaro me nga mahi o ia ra.

Whakarite i te: He Whakateretere-Whakamārama Koiri Waewae Koroaro Whaiaro

• Tuohu ki runga i te whariki ka whakamau i ou rekereke i raro i te paera, kia tika to tinana me o turi kei raro tonu i ou hope.
• Whakahekea to tinana ki mua, me te pupuri i te raina tika mai i ou turi ki o pakihiwi, kia kore e taea e koe te whakahaere i te hekenga.
• Whakamahia o ringaringa ki te awhina marie i a koe kia hoki ake ki te turanga timatanga, pana atu i te whenua.
• Whakahokia tenei nekehanga mo te maha o nga tukurua e hiahiatia ana, kia mau tonu te mana me te ahua tika puta noa.

Nga Tohu mō te Whakaputa Koiri Waewae Koroaro Whaiaro

• Te Turanga Tika: Whakanoho tika koe ki runga i te miihini. Ko o turi kia tata ki waho o te taha o te papa, me o waewae ki runga ki te papa waewae. Me noho tika to tinana mai i to mahunga ki ou turi. Ko te tuunga hee ka raru pea, ka whara ranei.
• Whakahaerehia To Nekehanga: I a koe e korikori ana i ou waewae, me whakarite kei te whakahaere koe i te nekehanga, kaua e waiho te taumaha ki a koe. Ko te pohehe noa ko te whakamahi i te torohaki ki te piu i nga waewae ki runga, tera pea ka whara me te whakaiti i te kaha o te mahi.
• Kia mau ki to kaupapa matua: Kia mau ki te uho o te mahi puta noa i te mahi. Ka awhina tenei ki te whakapumau i to tinana me te tiaki i to tuara o raro. He hapa noa

Koiri Waewae Koroaro Whaiaro He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Koiri Waewae Koroaro Whaiaro?

Ae, ka taea e te hunga timata te mahi korikori Waewae Inverse-Assisted Inverse Leg Curl, engari he mea nui kia mohio koe he korikori uaua me kaha me te taurite. E taunaki ana kia timata ki te taumaha mama ake, karekau ranei he taumahatanga, ka piki haere i te wa e pai haere ana te kaha me te toenga. Pērā i ngā mahi katoa, he mea nui te ahua tika hei aukati i nga whara. Ka whai hua pea te hunga timata mai i te awhina a tetahi kaiwhakangungu whaiaro, he tangata mohio ki te whare takaro ki te whakarite kia tika ta ratou mahi.

He aha ngā rerekētanga māori o te Koiri Waewae Koroaro Whaiaro?

• TRX Inverse Leg Curl: I tenei putanga, ka whakamahi koe i te kaiwhakangungu whakatara TRX ki te mahi i te korikori waewae hurihuri, e taea ai te awhe o te neke me te uaua ake.
• Kōpae Kōpae Hurihuri Hurihuri: Mo tenei rereketanga, ka whakamahi koe i nga kopae reti, i nga tauera ranei i raro i ou waewae ki te paheke i o waewae ki to tinana, me te whakauru i o hamstrings i tetahi huarahi ahurei.
• Koropiko Waewae Koroiroi: I tenei rereketanga, ka whakamahia he roopu aukati hei taapiri atu i te taumata uaua ki te whakakorikori, kia mau tonu te taumahatanga puta noa i te nekehanga.
• Kopiko-Waewae Inverse Curl: Ko tenei putanga o te mahi ko te mahi i te korikori o te waewae ki tetahi waewae i te wa kotahi, ka awhina i te whakatika i nga ngoikoretanga o te kaha i waenga i ou waewae.

He aha ngā mahi whakapaipai mō te Koiri Waewae Koroaro Whaiaro?

• Ko te korikori a Glute Bridge e whakakii ana i te Whaiaro Whaiaro Inverse Leg Curl ma te whakapakari i nga glutes me nga hamstrings, he uaua tuatahi e whakamahia ana i roto i te riiri, na reira ka pai ake te pumau me te taurite.
• Ko te Swiss Ball Hamstring Curl tetahi atu mahi taapiri ki te Whaiaro-a-whaiaro Inverse Leg Curl i te mea e aro ana ki te roopu uaua kotahi - nga hamstrings, a ka awhina ano hoki ki te whakapai ake i te kaha me te pumau e whai hua ana mo te pupuri i te ahua tika i te wa e korikori waewae. .