Piriti Hipi Whakatarewa

• Kōaro Tinana: Ngo-pango
• Taputapu: Whakakētia
• Kōaro Mīhini: Gluteus Maximus
• Kōaro Tuarua: Gastrocnemius, Hamstrings

Whakataki ki te Piriti Hipi Whakatarewa

Ko te Piriti Hipi Whakatarewa he mahi kaha e aro nui ana ki nga glutes, hamstrings, me te matua, hei awhina i te whakapai ake i te kaha o te tinana me te pumau. He pai tenei mahi mo te hunga timata me te hunga kaingākau ki te whakapakari tinana na te mea ka ngawari te whakarereke kia rite ki nga taumata whakapakari tinana takitahi. Ka hiahia pea tetahi ki te whakauru i te Piriti Hipi Whakatarewa ki roto i a raatau mahi mo ona painga ki te whakanui i te toenga, te whakatairanga i te pai ake o te tuunga, me te whakaiti pea i te mamae o raro.

Whakarite i te: He Whakateretere-Whakamārama Piriti Hipi Whakatarewa

• Whakapikohia o turi ki te koki 90-tohu, kia mau o ringaringa ki runga i te papa mo te taurite.
• Whakauruhia to matua me te hiki ake i to hiku mai i te whenua, ka pana i roto i ou rekereke kei roto i nga here whakatara, tae noa ki to tinana ka hanga he raina tika mai i ou pokohiwi ki ou turi.
• Kia mau ki tenei tuunga mo etahi hēkona, me te whakarite kia pehia e koe o glutes ki runga o te nekehanga.
• Whakahokia to hope ki raro ki te waahi timatanga, kia mau tonu te mana whakahaere puta noa i te nekehanga.

Nga Tohu mō te Whakaputa Piriti Hipi Whakatarewa

• Whakauruhia to Core: I mua i to hiki ake i to hiku mai i te whenua, me whakarite kia uru to matua. Ehara tenei i te mea ka pumau tonu engari ka tiakina to tuara o raro mai i te whara. Ko te hapa noa ko te whakawhirinaki nui ki te kaha o te tuara o raro, kaua ki te whakauru i te matua.
• Te Nekehanga Whakahaere: I te wa e hikina ana o hope, kia puhoi me te whakahaere. A ape i te pohehe noa o te whakakorikori i te nekehanga, te whakamahi torohaki ranei hei hiki ake i to tinana. Ka taea e tenei te ahua kino me te whara pea.
• Toronga Hipi Katoa: Me tino toro atu o hope ki te tihi o te nekehanga. Ko te tikanga me hanga e to tinana he raina tika mai i ou pokohiwi ki ou turi. He hapa noa

Piriti Hipi Whakatarewa He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Piriti Hipi Whakatarewa?

Ae, ka taea e te hunga katahi ka mahi i te korikori Hipi Piriti Whakatarewa. Heoi, he mea nui kia timata me te iti o te kaha me te whakanui haere i te mea ka pai ake to kaha me to ngawari. Kia mau tonu te ahua me te tikanga kia kore ai e whara. Mena kaore koe i te tino mohio me pehea te mahi i tenei mahi, he pai ki te tono tohutohu mai i tetahi kaiwhakangungu tinana whaimana.

He aha ngā rerekētanga māori o te Piriti Hipi Whakatarewa?

• Piriti Hipi Whakatarewa me te Toronga Waewae: I muri i te hikitanga o ou hope, toroa tika tetahi waewae ki waho, ka mau mo etahi hēkona i mua i te hokinga mai ki te tuunga timatanga.
• Piriti Hipi Whakatarewa me te Tuki Turi: I roto i te tuunga piriti, tuu tetahi pona ki to uma, kia uru atu to uho me to hiku mo etahi atu wero.
• Piriti Hipi Whakatarewa me te Pee Atete: Ko te taapiri i te roopu whakaahuru huri noa i ou huha ka piki ake te taumahatanga me te whakakaha ake i o uaua.
• Whakatarewa Hipi Piriti Pulses: Engari kaua e mau ki te tuunga piriti, mahia nga nekehanga iti ki te tihi o te piriti kia kaha ake ai te aro ki o glutes me to hamstrings.

He aha ngā mahi whakapaipai mō te Piriti Hipi Whakatarewa?

• Kotahi Waewae Tangata: Ko tenei mahi e arotahi ana ki te pauna me te kaha o te tinana o raro, ina koa ko nga hamstrings me nga glutes, e whakakii ana i te Piriti Hipi Whakatarewa ma te whakatairanga i te kaha me te pumau.
• Swiss Ball Hamstring Curl: Ko tenei mahi e aro tika ana ki nga hamstrings, he roopu uaua tuatahi kei roto i te Suspension Hip Bridge, ka taea te whakapai ake i te kaha me te whakahaere e hiahiatia ana mo te nekehanga piriti.