Piko Taha Whakatarewa

• Kōaro Tinana: Ihiwe
• Taputapu: Whakakētia
• Kōaro Mīhini: Obliques
• Kōaro Tuarua: , Adductor Longus, Gracilis, Iliopsoas, Tensor Fasciae Latae

Whakataki ki te Piko Taha Whakatarewa

Ko te Piko Taha Whakatarewa he mahi whakapakari-matua e aro ana ki nga obliques, e whakanui ana i to pauna me to pumau. He pai mo te hunga takitahi kei te taumata whakapakari tinana e whai ana ki te whakapai ake i o raatau kaha matua me te whakairo i o raatau hope. Ko te whakauru ki tenei mahi ka awhina i te whakapai ake i te mana o te tinana, te whakapai ake i te tuunga, me te whai waahi ki te waahanga o waenga.

Whakarite i te: He Whakateretere-Whakamārama Piko Taha Whakatarewa

• Neke atu i te punga o te punga tae noa ki te taunga o nga here.
• Puritia o waewae kia whanui te huha, kia mau to matua, kia tika o ringaringa.
• Me ata whakapiko tou rama ki te taha, kia matara atu i te punga, me te pupuri tonu i to hope.
• Kia ata hoki ki te turanga tuatahi, ma te whakamahi i ou uaua tapawha ki te toia to tinana ki muri.

Nga Tohu mō te Whakaputa Piko Taha Whakatarewa

• **Whakamahia To Core**: Ko tenei mahi e aro ana ki nga obliques, engari e mahi ana i te kaupapa katoa. Whakauruhia to matua i mua i to tiimata ki te piko ki te taha. Ehara tenei i te awhina anake ki te pupuri i te taurite engari ka whakarite hoki kei te mahi nga uaua tika.
• ** A ape i te Totoro Nui**: He hapa noa i te wa o te Piko Taha Whakatarewa kei te piko tawhiti rawa. Ka taea e tenei te whakararu i to tuara me to kaki. Engari, arotahi ki runga i nga nekehanga e whakahaeretia ana ka piko noa ki te wa e pai ai to tinana.
• **Kia Puturi, Whakanekehia te Nekehanga**: Ko te tere i roto i te whakakori tinana, te whakamahi tere ranei ki te piu i to tinana ka whara, ka kore e pai te mahi i nga uaua kua tohua. Kia puhoi me te whakahaere i o nekehanga,

Piko Taha Whakatarewa He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Piko Taha Whakatarewa?

Ae, ka taea e te hunga timata ki te mahi i te korikori Piko Taha Whakatarewa, engari me whakarite kei te whakamahi tika ratou i te ahua me te tikanga kia kore ai e whara. He pai tonu te whakaaro ki te tiimata me te taumaha mama ake, te aukati ranei me te piki haere i te wa e pai haere ana te kaha. He pai ano te whai i tetahi kaiwhakangungu, i tetahi tangata mohio ranei hei whakaatu i te mahi i te tuatahi. Pērā i ngā mahi korikori tinana, mena he mamae, he raru ranei, he mea nui ki te whakamutu me te korero ki tetahi kaiwhakarato hauora.

He aha ngā rerekētanga māori o te Piko Taha Whakatarewa?

• Ko te "Seated Suspension Side Bend" ka mahia i te wa e noho ana i runga i te poroi pumau, i te tauera ranei, he rereke te koki me te wero.
• Ko te "Tuku Taha Whakatarewa me te Twist" ka taapirihia he huānga hurihuri ki te whakakorikori, kia kaha ake te whakauru i nga obliques.
• "Kotahi-Waewae Whakatarewa Taha Piko" ka whakauru i te wero taurite ma te mahi i te korikori i te wa e tu ana i runga i tetahi waewae.
• Ko te "Tuku Taha Whakatarewa me te Hiki Waewae" ka taapirihia he huānga o raro o te tinana ma te hiki i te taha o te waewae ka piko ki te taha.

He aha ngā mahi whakapaipai mō te Piko Taha Whakatarewa?

• Twist Rūhia: Ko tenei mahi e aro ana ki nga obliques me te matua katoa, he rite ki te Piko Taha Whakatarewa, na reira ka whakarei ake i te kaha me te ngawari o enei uaua me te awhina ki te whakatutuki i te piko taha whai hua.
• Nga Pahikara Pahikara: Ka mahi enei i nga obliques me te rohe puku katoa, pera i te Piko Taha Whakatarewa, ka awhina i te kaha ake o te piko o te taha ma te whakapai ake i te kaha me te manawanui.