Piriti Whakaheke Whakamuri

• Kōaro Tinana: Ihiwe
• Taputapu: Ura tinana
• Kōaro Mīhini: Gluteus Maximus
• Kōaro Tuarua: Hamstrings, Quadriceps

Whakataki ki te Piriti Whakaheke Whakamuri

Ko te Rear Decline Bridge he mahi whakawero e aro nui ana ki nga glutes, ki muri o raro, me nga hamstrings, hei awhina i te whakapakari ake i te kaha, te ngawari, me te toenga. He pai mo te hunga takawaenga ki te hunga kaingākau ki te whakapakari tinana e whai ana ki te whakakaha ake i a raatau korikori tinana o raro. Ko te whakauru i tenei mahi ki roto i to mahinga ka taea te whakapai ake i to kaha o te mekameka o muri, te awhina i te aukati i te whara, me te whai waahi ki te kaha ake o nga mahi takaro me nga mahi o ia ra.

Whakarite i te: He Whakateretere-Whakamārama Piriti Whakaheke Whakamuri

• Takoto ki runga i to tuara ka tuu o ringaringa ki nga taha o te tauera hei tautoko, kia tika o ringaringa.
• Whakanuia o hiku mai i te tauera ma te pehi ki raro i ou rekereke me te whakauru i ou uaua glute.
• Kia mau ki tenei turanga piriti mo te wa poto, me te whakarite i to tinana kia hanga he raina tika mai i ou pokohiwi ki ou turi.
• Whakahekea to hope ki raro ki te taumanu ka whakahoki ano i te mahi mo te maha o nga tukurua e hiahiatia ana.

Nga Tohu mō te Whakaputa Piriti Whakaheke Whakamuri

• Whakauruhia to Core: Ko te Piriti Whakahekenga Whakamuri he mahi matua, no reira he mea nui ki te whakauru i o uaua matua puta noa i te nekehanga katoa. Ehara tenei i te awhina anake ki te tiaki i to tuara o raro engari ki te whakarite kei te mahi tika koe i ou uaua puku. A ape i te tuku i to kopu ki te toro atu ki te papa.
• Kia mau tonu te Whakaritenga Tika: Kia tika to tinana mai i ou turi ki o pakihiwi. A ape i te piko o to tuara, te hiki ake ranei o to hope ki runga rawa, na te mea ka raru to tuara o raro. Waihoki, kaua e tuku to hope ki raro rawa, na te mea ka whakaitihia te whai huatanga o te mahi.
• Manawa Tika: Manawa

Piriti Whakaheke Whakamuri He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Piriti Whakaheke Whakamuri?

Ae, ka taea e te hunga timata te mahi i te Rear Decline Bridge, engari he nekehanga teitei ake me kaha me te ngawari. He mea nui kia puhoi te tiimata me te whakarite kia tika te ahua kia kore ai e whara. Mēnā he uaua rawa atu te tauhou, he mahi ngawari ake hei whakapakari i te kaha me te ngawari, penei i te piriti taketake, te piriti teitei ranei. He rite tonu ki nga wa katoa, e taunaki ana kia toro atu koe ki tetahi tohunga mo te whakapakari tinana, ki tetahi kaiwhakaora tinana ranei i mua i te tiimata i tetahi tikanga whakakori tinana hou.

He aha ngā rerekētanga māori o te Piriti Whakaheke Whakamuri?

• Ko te Piriti Whakahekea Whakamuri Waewae-kotahi tetahi atu putanga ka hikina tetahi waewae mai i te whenua i a koe e mahi ana i te piriti, me te taapiri i te wero toenga.
• Ko te Piriti Whakahekenga Whakamuri me nga Paihere Atete he momo rerekee ka takai koe i te roopu whakatete ki o huha kia nui ake te taumahatanga me te whakakaha ake i ou uaua.
• Ko te Piriti Whakahekenga Whakamuri me te Poi Pumau, ko te whakanoho i o waewae ki runga i te poi pumau, kaua ki te tauera, ka piki ake te uaua o te mahi ma te taapiri i tetahi waahanga o te koretake.
• Ko te Piriti Paheketanga Whakamuri Taumaha he putanga e utaina ai e koe he taumaha ki runga i ou hope hei whakanui ake i te kaha o te korikori tinana, kia kaha ake ai te whakawero mo o glutes me to hamstrings.

He aha ngā mahi whakapaipai mō te Piriti Whakaheke Whakamuri?

• Ko te korikori Hip Thrust tetahi atu korikori tinana, na te mea e aro ana ki nga glutes me nga hamstrings, engari ka uru atu ki te uho, e whakarato ana i te mahi tino whanui.
• Ko te Deadlift he awhina pai ki te Rear Decline Bridge mai i te mea e whaaia ana e ia nga uaua rite tonu - nga kopa me nga hamstrings - engari ka uru ano ki te tuara me nga pakihiwi, ka nui ake te whakangungu tinana.