Poroka Hip Thrust

• Kōaro Tinana: Ngo-pango
• Taputapu: Ura tinana

Whakataki ki te Poroka Hip Thrust

Ko te Frog Hip Thrust he whakakorikori kua whakaritea hei whakakaha me te whakakorikori i nga uaua o te kopu, kia pai ake te ahua o te ahua. He pai mo nga tangata takitahi i nga taumata whakapakari tinana katoa, ka waiho hei taapiri pai mo nga mahi whakangungu. Ka hiahia pea nga tangata ki te whakauru i tenei mahi ki roto i to raatau tikanga mo tona whai hua ki te whakapai ake i te kaha o te tinana o raro, te whakanui ake i nga mahi hakinakina, me te whakatairanga i te pai ake o te tuunga.

Whakarite i te: He Whakateretere-Whakamārama Poroka Hip Thrust

• Tuhia o ringa ki te papa i to taha hei tautoko me te whakarite kia tau to tuara ki te papa.
• Whakauruhia to matua me te kohi i o hiku ki te hiki ake i to hiku mai i te whenua, me te turaki i o waewae i a koe e mahi pera ana, tae noa ki to tinana ka hanga he raina tika mai i ou pokohiwi ki ou turi.
• Kia mau ki tenei tuunga runga mo te wa poto, me te whakarite kia toroa katoa o hope me te totika o ou hiku.
• Whakahokia to hope ki raro ki te waahi timatanga, kia mau tonu te mana whakahaere puta noa i te nekehanga, me te whakahoki ano mo te maha o nga tukurua e hiahiatia ana.

Nga Tohu mō te Whakaputa Poroka Hip Thrust

• Whakauruhia to Core: Kia mau tonu to mahi puta noa i te mahi. Ehara tenei i te awhina anake i a koe ki te pupuri i te taurite engari me whakarite ano hoki kei te whaaia nga uaua tika. Ko te hapa noa ko te kore e uru ki te uho, ka puta te mamae o muri, te whara ranei.
• Te Nekehanga Whakahaere: Me kaha ki te whakaara ake i o hiku i runga i te mana whakahaere, me te kopiri i o glutes ki runga o te nekehanga. A ape i te whakakorikori i te nekehanga, te whakamahi tere ranei ki te hiki ake i to hope, na te mea ka puta he ahua kino, he whara pea.
• Kaua e Whakanuia: Ahakoa he mea nui ki te hiki ake i to hope kia nui ai te whakauru i o hiku, karohia te toronga o to tuara. Ko tenei

Poroka Hip Thrust He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Poroka Hip Thrust?

Ae, ka taea e te hunga timata te mahi i nga mahi Frog Hip Thrust. Heoi ano, he mea nui kia timata mai i te taumaha marama, me te kore taumaha ranei, me te aro ki te mohio ki te ahua tika i te tuatahi. He pai tonu te whakaaro kia whakaatu mai he kaiwhakangungu whaiaro, he tohunga toi tinana ranei ki a koe me pehea te mahi tika kia kore ai e whara. He mea nui ano te whakarongo ki to tinana me te whakamutu mena ka raru koe, ka mamae ranei.

He aha ngā rerekētanga māori o te Poroka Hip Thrust?

• Ko te Weighted Frog Hip Thrust ko te taapiri i te paera, te dumbbell ranei ki runga i ou hope kia kaha ake ai te atete me te wero i o uaua.
• Ko te Banded Frog Hip Thrust ko te whakanoho i te whitiki whakatete ki o huha, ka nui ake te taumahatanga me te awhina kia pai ake te uru atu o to kopu.
• Ko te Elevated Frog Hip Thrust he momo rerekee e hikitia ana o waewae, o ou pakihiwi ki runga i te taupae, i te hikoi ranei, ka piki ake te awhe o te nekehanga me te kaha o te mahi.
• Ko te Sliding Frog Hip Thrust ko te whakamahi i te kopae reti, i te tauera ranei i raro i ou waewae, kia kaha ake te whakawero i te mahi ma te taapiri i tetahi huanga o te koretake me te whakaurunga uaua.

He aha ngā mahi whakapaipai mō te Poroka Hip Thrust?

• Bulgarian Split Squats: Ko tenei mahi ka whakakiia ki te Frog Hip Thrusts na te mea e aro ana ki te tinana o raro, inaa ko nga glutes me nga hope, engari ka taapirihia he waahanga o te toenga me te pumau, ka taea te whakapai ake i nga mahi katoa me te aukati i nga whara.
• Nga Whakamatea: Ka mahihia e te Deadlifts te mekameka o muri katoa tae atu ki nga glutes me nga hamstrings, he rite ki te Frog Hip Thrusts, engari ka uru ano ki nga uaua o muri me nga uaua matua, ka waiho hei whakakorikori pai mo te mahi whakangungu pai.