Piriti Glute Kotahi Waewae ki te Papa

• Kōaro Tinana: Ngo-pango
• Taputapu: Ura tinana
• Kōaro Mīhini: Gluteus Maximus

Whakataki ki te Piriti Glute Kotahi Waewae ki te Papa

Ko te Piriti Glute Kotahi Waewae i runga Papa he mahi tinana iti e aro nui ana ki nga glutes, engari e mahi ana i nga hamstrings me te matua, te whakanui ake i te kaha, te pumau, me te toenga. He mahi tino pai mo nga tangata takitahi o nga taumata whakapakari tinana katoa, tae atu ki te hunga timata, na te kaha o te whakatikatika. Ka pirangi nga tangata ki te mahi i tenei mahi na te mea ehara i te mea ka pai ake te kaha o te tinana me te tuunga o te tinana, engari ka awhina ano hoki ki te aukati i nga whara me te whakarei ake i nga mahi i etahi atu mahi hakinakina.

Whakarite i te: He Whakateretere-Whakamārama Piriti Glute Kotahi Waewae ki te Papa

• Whakaarahia tetahi waewae mai i te papa ka toro tika atu ki waho, kia mau tonu to waewae ki runga i te papa.
• Te pana i to rekereke i runga i te whenua, hikitia o hiku mai i te papa me te pupuri i to tuara kia tika, ka uru to matua.
• Kia mau ki tenei tuunga mo etahi hēkona, kia mau ki te kohi i o glutes ki runga.
• Whakahokia to hope ki raro ki te papa, katahi ka tuaruatia te mahi me tetahi atu waewae.

Nga Tohu mō te Whakaputa Piriti Glute Kotahi Waewae ki te Papa

• Te Taumaha o te Tinana: Ina hiki ake tetahi waewae mai i te papa, me whakarite kia rite te tohatoha o to taumaha tinana ki runga i to waewae tautoko me o pakihiwi. A ape i te okioki nui ki tetahi taha na te mea ka raru pea, ka whara.
• Te Nekehanga Whakahaere: I te wa e hikina ana o hiku mai i te papa, mahia kia puhoi me te whakahaere. A ape i te whakakorikori i te nekehanga, te whakamahi tere ranei ki te hiki i to hope. Ma tenei ka whakarite kia uru katoa o glutes me to hamstrings.
• Toronga Hipi Katoa: Ko te hapa noa ko te kore e tino whakaroahia nga hope. Me kaha ki te hiki i to hope kia hanga ra ano to tinana i tetahi raina tika mai i ou pakihiwi ki ou turi. Ma tenei ka whakanui ake i te whakauru o o glutes me to hamstrings

Piriti Glute Kotahi Waewae ki te Papa He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Piriti Glute Kotahi Waewae ki te Papa?

Ae, ka taea e te hunga timata te mahi i te Glute Bridge One Leg on Floor korikori. Ko tenei mahi he whakarereketanga o te Piriti Glute tuku iho, a he maha nga wa ka tūtohuhia mo te hunga katahi ka timata na te mea he iti ake te kaha me te toenga. Heoi, he mea nui ki te whakarite i te ahua tika kia kore ai e whara. Mena he tauhou koe ki te korikori tinana, he pai pea te mahi i enei mahi i raro i te mataki a te kaiwhakangungu, tohunga toi tinana ranei.

He aha ngā rerekētanga māori o te Piriti Glute Kotahi Waewae ki te Papa?

• Kotahi Waewae Piriti Glute me te Waewae i runga i te Poi Swiss: Engari i te tuu i tetahi waewae ki runga i te papa, ka tuu koe ki runga i te mata koretake penei i te poi Swiss, e wero ana i to pauna me to pumau.
• Piriti Waewae Waewae Whakanuia: I tenei rereketanga, kaua e waiho to waewae ki runga i te papa, ka tuu koe ki runga i te papa teitei penei i te papapae, i te hikoi ranei, ka piki ake te awhe o te nekehanga me te kaha ake o te aro ki nga glutes.
• Piriti Glute me te Taumaha Ankle: Ko tenei rereketanga ko te whitiki i te taumahatanga rekereke ki te waewae kua ara ake i te wa e mahi ana i te whakakorikori hei taapiri atu i te aukati me te whakanui ake i te wero.
• Ko te Piriti Glute me te Knee Squeeze: Ko tenei rereketanga ko te whakatakoto i tetahi poroi whakakorikori iti, paraka pahuka ranei i waenganui i ou turi, ka pehia i a koe e mahi ana i te mahi, e uru ana o huha o roto.

He aha ngā mahi whakapaipai mō te Piriti Glute Kotahi Waewae ki te Papa?

• Ko te Deadlift tetahi atu mahi tino pai hei whakakii i te Glute Bridge One Leg i runga i te Papa na te mea e mahi ana i runga i nga roopu uaua ano, ina koa ko nga glutes me nga hamstrings, engari ka uru ano ki te tuara o raro me te matua, me te whakanui i te kaha o te tinana me te toenga.
• Ko te Hip Thrust he mahi e pa ana ki te Glute Bridge One Leg i runga i te Papa i te mea e aro ana ki nga uaua glute i roto i te ahua rite, engari ka uru ano hoki ki nga whakakorikori o te hope me te matua, e taea ai te whakapai ake i te nekeneke me te pumau o te hope, ka tino pai te taapiri. ki te korikori tinana o raro.