Mahere Taha taha

• Kōaro Tinana: Ngo-pango
• Taputapu: Ura tinana
• Kōaro Mīhini: Gluteus Medius, Tensor Fasciae Latae
• Kōaro Tuarua: Iliopsoas, Obliques

Whakataki ki te Mahere Taha taha

Ko te Mahere Taha taha he mahi whakawero e whakakaha ana i te uho, hei whakapai ake i te taurite, hei whakaniko i te pumau o te tinana. He pai mo te hunga kaingākau ki te whakapakari tinana o nga taumata katoa, mai i te hunga timatanga ki te hunga matatau, e whai ana ki te whakapai ake i o raatau kaha matua me te mahi tinana katoa. Ko te whakauru i tenei mahi ki roto i to mahi ka taea te awhina i te whakanui ake i to mahi hakinakina, te whakaiti i te tupono o nga whara o muri, me te whakapai ake i te tuunga me te ruruku.

Whakarite i te: He Whakateretere-Whakamārama Mahere Taha taha

• Whakauruhia to matua me te hiki ake i to hiku mai i te whenua tae noa ki to tinana ka hanga he raina tika mai i to mahunga ki o waewae.
• Torohia to ringa maui ki runga ki te tuanui hei awhina i te taurite.
• Kia mau ki tenei tuunga mo te wa roa, kia mau tonu te hiki o to hope me to tinana ki te raina tika.
• Whakahokia to tinana ki raro ki te tuunga timatanga, ka huri i nga taha ka tuaruatia te mahi ki to taha maui.

Nga Tohu mō te Whakaputa Mahere Taha taha

• **Arotahi ki te Roopu Matua**: Ko te papa taha taha ka aro nui ki nga uaua matua. Kia kaha ki te whakauru i to matua puta noa i te mahi. Ko te hapa noa ko te tuku i te hope kia totohu ki te whenua, ka raru te tuara o raro. Kia mau tonu to puku ki te pupuri i te tuunga tika.
• **Tauhanga Manawa**: He mea nui te manawa tika mo tenei mahi. Whakanuia i a koe e hikina ana to tinana i runga i te papa me te pupuhi i a koe e whakaheke ana. Ko te pupuri i to manawa ka puta te mangere.
• ** A ape i te Maukati i To Tuke**: Ahakoa kei raro i to pakihiwi to tuke hei tautoko, karohia te kati na te mea ka raru pea koe. Puritia he piko iti ki to tuke hei whakaiti i te tupono

Mahere Taha taha He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Mahere Taha taha?

Ae, ka taea e te hunga timata te mahi i te Mahere Taha Taha. Heoi, me timata ratou ki te putanga whakarerekētanga mena ka kitea he uaua rawa te putanga paerewa. Hei tauira, ka taea e ratou te pupuri i te turi o raro ki te whenua hei awhina i te taurite. Pērā i ngā mahi hou, he mea nui kia puhoi te tiimata me te aro ki te ahua tika kia kore ai e whara. Mēnā ka pāngia he pārekareka, he mamae rānei, me mutu te mahi korikori tinana me te korero ki tetahi tohunga ngaio hauora, ratonga hauora ranei.

He aha ngā rerekētanga māori o te Mahere Taha taha?

• Mahere Taha me nga Hip Dips: I tenei rereketanga, ka whakahekehia e koe o hope ki te whenua ka hikina ake ki runga i te waahi o te papa o te taha, me te whakanui ake i te whakauru o nga obliques.
• Mahere Taha me te Hurihuri: Ko tenei rereketanga ko te huri i te tinana o runga ki te papa ka hoki ki runga, me te taapiri i te korikori ki te matua me te whakapiki ake i te uaua o te mahi.
• Mahere Taha me te Reach Arm: Ko tenei rereketanga ka taapirihia he nekehanga o te tinana o runga, ka tae koe ki raro i to tinana me to ringa o runga ka toro atu ki te tuanui.
• Mahere Taha Whakanuia: Ko tenei rereketanga ka whakanui ake i te wero ma te mahi i te papa o te taha ki runga i te mata teitei, penei i te hikoi, i te tauera ranei, e whakanui ana i te awhe o te nekehanga me te whakauru i nga uaua matua.

He aha ngā mahi whakapaipai mō te Mahere Taha taha?

• Ko nga Twists a Ruhia tetahi atu mahi taapiri na te mea e aro ana ratou ki nga obliques me nga uaua puku, he rite ki te Lateral Side Plank, engari kei te whakauru ano hoki i te nekehanga kopikopiko hei whakapai ake i te nekehanga hurihuri.
• Ko te korikori Manu Kuri e whakakii ana i te Mahere Taha Taha na te mea e whakanui ana i te taurite me te tino pumau, engari ka taapirihia he huānga o te ruruku ma te whakauru i te tinana o runga me raro.