Koropiko Waewae Inverse awhina whaiaro

• Kōaro Tinana: Ivi Wāri Gaio, Kakī
• Taputapu: Ura tinana
• Kōaro Mīhini: Hamstrings
• Kōaro Tuarua: Brachialis, Brachioradialis, Deltoid Anterior, Gastrocnemius, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head, Sartorius, Soleus, Wrist Flexors

Whakataki ki te Koropiko Waewae Inverse awhina whaiaro

Ko te Self-Assisted Inverse Leg Curl he mahi whakawero e aro nui ana ki nga hamstrings, engari ka mahi ano hoki i nga glute me te tuara o raro, e whakanui ana i te kaha o te tinana o raro me te pumau. He mea pai mo nga kaitäkaro me te hunga kaingākau ki te whakapakari tinana e whai ana ki te whakapai ake i te kaha o te hamstring, he mea tino nui mo nga hakinakina me nga mahi e whai waahi ana ki te omaoma, te pekepeke, te whakarereke tere ranei i te ahunga. Ka hiahia pea nga tangata ki te whakauru i tenei mahi ki o raatau mahi ka taea te whakapai ake i te mahi, te whakaiti i te tupono o te whara, me te whakatairanga i te pai ake o te pauna me te whakakotahi.

Whakarite i te: He Whakateretere-Whakamārama Koropiko Waewae Inverse awhina whaiaro

• Whakaorangia o waewae i raro i te pou, i te pou ranei, kia pai te pai o ou rekereke me te wehe paku o ou waewae.
• Ma te pupuri i to tinana kia tika, kia ata whakahekea to rama ki mua kia tata whakarara koe ki te papa, ma o ringaringa hei awhina i te whakahekenga.
• Whakamahia te kaha o to hamstrings ki te toia to tinana ki runga ki te turanga tuatahi o te tuturi, me te whakamahi i ou ringa hei awhina ina hiahiatia.
• Whakahokia tenei mahi mo te maha o nga tukurua e hiahiatia ana, me te pupuri i o nekehanga kia puhoi me te whakahaere kia nui ake te urunga o nga uaua.

Nga Tohu mō te Whakaputa Koropiko Waewae Inverse awhina whaiaro

• Puka Tika: Kia mau to tinana kia tika, kia maro, mai i o pakihiwi ki o rekereke. I a koe e hiki ana i ou waewae, me whakarite kia piri tonu to hope ki te taumanu. A ape i te hiki ake o hiku mai i te tauera na te mea ka whakapakeketia to tuara o raro me te whakaiti i te whaihua o te mahi.
• Te Nekehanga Whakahaere: Whakanuia o waewae ma te piko o ou turi me te kopikopiko o ou waewae ki to papa. Me puhoi me te whakahaere i nga nekehanga, kaua e korikori. Ka awhina tenei ki te whakauru pai ake i nga hamstrings me te whakaiti i te tupono o te whara.
• Te Katoa o te Motini: Me karo i te hapa noa o te kore e tino toronga, e korikori ranei o waewae. Kia tino whai hua te mahi korikori, whaia te whānuitanga o nga nekehanga. Ko te tikanga tenei

Koropiko Waewae Inverse awhina whaiaro He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Koropiko Waewae Inverse awhina whaiaro?

Ae, ka taea e te hunga timata te mahi korikori Waewae Inverse-Assisted Inverse Leg Curl. Heoi ano, he mea nui kia mohio koe he mahi whakawero tenei me te kaha o te hamstring me te whakahaere tinana. Me timata te hunga timata ki te ahua mama ake, ki etahi atu mahi whakapakari hamstring ranei, ka ahu whakamua ki te Whaiaro-a-whaiaro Inverse Leg Curl. He mea nui ano te whakarite i te ahua tika kia kore ai e whara. Mena ka taea, he pai pea mo te hunga timata ki te mahi i tenei mahi i raro i te tirotiro a te kaiwhakangungu, ki te kaitoi whare takaro ranei.

He aha ngā rerekētanga māori o te Koropiko Waewae Inverse awhina whaiaro?

• TRX Inverse Leg Curl: Ka whakamahia e tenei putanga he kaiwhakangungu whakatara TRX. Ka mauhia e koe o waewae ki roto i nga here ka whakamahi i ou hamstrings ki te toia to tinana ki runga.
• Kōpae Kōaro Kōaro Hurihuri: Ko tenei e hiahia ana ki te reeti kōpae, tauera ranei. Ka tuu o waewae ki runga i nga kopae, ki nga tauera ranei, ka paheke o waewae ki to tinana ma te whakamahi i ou hamstrings.
• Kouri Waewae Huri-Awhi-Awhina: I tenei rereketanga, ka whakamahia he roopu aukati hei awhina. Ka whakapirihia te peera ki tetahi pou pakari me tetahi pito ki te taha o ou rekereke, katahi ka mahia te korikori waewae.
• Smith Machine Inverse Leg Curl: Ka mahia tenei rereketanga ma te miihini miihini. Ka punga koe i ou waewae ki raro i te pae, ka whakamahi i ou hamstrings ki te toia to tinana ki runga.

He aha ngā mahi whakapaipai mō te Koropiko Waewae Inverse awhina whaiaro?

• Ka mahi tahi a Glute Bridges me te Self-Assisted Inverse Leg Curls i a raua e aro ana ki te hamstring me nga uaua glute, engari ka awhina ano a Glute Bridges ki te whakapai ake i te nekeneke o te hope me te pumau, ka taea te whakanui i te whaihua o te korikori waewae.
• Ko nga lunges he tino pai ki te Whaiaro Whaiaro Inverse Leg Curls na te mea i a raua e whai ana ki te tinana o raro, ka uru ano nga lunges ki nga whaa whaa, ka whai taurite ki te urunga uaua me te whakarite kia rite te mahi o mua me muri o nga waewae.