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 Glute Bridge One Leg on Floor ko te whakangungu tinana iti e aro nui ana ki nga uaua gluteus, hamstrings, me te matua, te whakatairanga i te kaha, te toenga, me te pumau. He tino pai tenei korikori mo nga tangata katoa o nga taumata whakapakari tinana, mai i te hunga timatanga ki te hunga matatau, na te mea ka ngawari te whakarereke kia rite ki te kaha o tetahi. Ka hiahia pea nga tangata takitahi ki te whakauru i tenei mahi ki o raatau mahi ki te whakarei ake i te kaha o te tinana o raro, te whakapai ake i te tuunga, me te whakaiti i te tupono o nga whara o muri me nga turi.

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

• Totoro atu tetahi waewae ki waho, kia rite tonu ki te huha o tetahi atu waewae.
• Panahia i roto i to waewae kua whakatohia, ka hikina to hope me te pupuri i to waewae toroa kia teitei. Me whakarite to tinana ki te hanga raina tika mai i ou pokohiwi ki ou turi.
• Kia mau ki te tuunga ki runga mo etahi hēkona, me te aro ki te kohi i o glutes.
• Whakahokia to hope ki raro ki te waahi timatanga, kia mau tonu to waewae toroa ki te rangi. Whakahokia ano te mahi me te waewae kotahi, ka rereke ranei i waenga i nga waewae i runga i to mahere whakangungu.

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

• Whakauruhia to Core: I mua i to hiki i to hiku, uruhia to matua ma te tohi i to pihi kopu ki to tuara. Ma tenei ka tiaki i to tuara o raro me te awhina i a koe ki te pupuri i te toenga i te wa e mahi ana koe.
• Whakaarahia me te Whakaroa: Panahia o rekereke ki te hiki ake o hiku mai i te papa me te pupuri i to tuara kia tika. I te wa ano, toroa tetahi waewae kia rite ki to tinana. A ape i te piko o to tuara me te tuku i to hope kia totohu, nga hapa noa e rua ka whara.
• Kia mau me Whakararo: Kia mau ki te tuunga mo etahi hēkona, ka ata whakahekehia o hope ki te papa. Kia kaha ki te whakaheke i to tinana kia kaua e tuku ohorere, ka raru pea.
• Whakahokia me

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. He whakangungu ngawari me te whai hua hei whakapakari i nga glutes, hamstrings, me te matua. Engari, he mea nui te ahua tika hei karo i nga whara. E taunaki ana kia tiimata me te Piriti Glute paerewa i mua i te ahu whakamua ki te rereketanga o te waewae kotahi. Me mahara tonu ki te whakamahana i mua i te tiimata i nga mahi korikori tinana.

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

• Piriti Glute me te Roopu Aatete: I roto i tenei rereketanga, ka whakanohohia he roopu aukati ki te taha o nga huha hei taapiri i te parenga, kia kaha ake te mahi a nga glute i te wa e mahi ana.
• Piriti Glute me te Waewae i runga i te Poi Pumau: Ko tenei rereketanga ko te whakanoho i tetahi waewae ki runga i te poi pumau i te wa e mahi ana i te piriti, e taapiri ana i tetahi huānga o te toenga me te whakauru i te matua.
• Piriti Glute me te Taumaha Ankle: Ko tenei rereketanga ko te whitiki i te taumaha o te rekereke ki te waewae kua hikina mo te aukati, me te wero ano i nga glutes me nga hamstrings.
• Piriti Glute waewae kotahi i runga i te Mata Whakanuia: Ko tenei rereketanga ko te mahi i te mahi me te waewae kotahi i runga i te mata teitei ano he hikoi, he tauera ranei, e whakanui ana i te awhe o te nekehanga me te kaha o te mahi.

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

• Ka taea hoki e Lunges te whakakii i te Piriti Glute Kotahi Waewae i runga Papa i a raatau e mahi ana i nga roopu uaua - glutes, hamstrings, me te whaa - engari i roto i te momo nekehanga rereke, na reira ka whakarei ake i te oranga mahi katoa.
• Ko te Deadlifts tetahi atu mahi tino pai na te mea e aro ana ratou ehara i te mea ko te glute anake engari ko te tuara o raro me te matua, he mea nui ki te pupuri i te taurite me te pumau i te wa o te Glute Bridge One Leg on Floor korikori.