Poroka Reverse Hyperextension

• Kōaro Tinana: Ngo-pango
• Taputapu: Ura tinana
• Kōaro Mīhini: Erector Spinae, Gluteus Maximus, Gluteus Medius
• Kōaro Tuarua: Hamstrings

Whakataki ki te Poroka Reverse Hyperextension

Ko te Frog Reverse Hyperextension he mahi whakapakari kaha e whai ana ki te aro me te whakapai ake i te tuara o raro, te glutes, me te hamstrings. He tino painga mo nga kaitäkaro, mo nga tangata takitahi ranei e hiahia ana ki te whakanui ake i te kaha o te tinana o raro, te whakapai ake i te tuunga, me te whakapiki i te ngawari. He mea pai tenei mahi na tona whai hua ki te whakawhanake i nga uaua me te aukati i nga whara, na te mea he taapiri nui ki nga tikanga whakapakari tinana.

Whakarite i te: He Whakateretere-Whakamārama Poroka Reverse Hyperextension

• Whakapikohia o turi ki te koki 90-tohu, ka horahia, ka whakatauira i nga waewae o te poroka.
• Whakapaia o hiku me te tuara ki raro ki te hiki i o waewae ki runga, kia piko o turi kia mau tonu te "poroka".
• Whakaarahia o waewae kia rite ki to tinana, katahi ka mau ki tenei tuunga mo te wa poto, ka kohia o hiku ki te tihi o te nekehanga.
• Whakahokia o waewae ki te tuunga tiimata, kia pai te whakahaere, katahi ka tuaruatia te mahi mo te maha o nga tukurua.

Nga Tohu mō te Whakaputa Poroka Reverse Hyperextension

• Whakauruhia o Puta: Ko tenei mahi ka aro nui ki o glute me te tuara o raro. Kia whai hua koe i roto i nga mahi korikori, kia mohio kei te uru koe ki o uaua i te wa e korikori ana. Me karo i te he o te whakamahi i to tinana o runga, o ringaringa ranei hei hiki ake i ou waewae. Me ahu mai te nekehanga hiki mai i nga hope me nga hiku.
• Te Puka Waewae Tika: Me piko o waewae ki nga turi, kia rite ki nga waewae o te poroka. Koinei te ingoa o te mahi. Kia mau tonu o waewae ki tenei tuunga puta noa i te korikori tinana, na te mea ko te whakatikatika o ou waewae ka paheke te riu o muri.
• Te Nekehanga Whakahaere: A ape i te

Poroka Reverse Hyperextension He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Poroka Reverse Hyperextension?

Ae, ka taea e te hunga hou te mahi i te mahi Frog Reverse Hyperextension, engari he mea nui kia timata ma te taumaha marama, me te kore taumaha ranei, ka aro ki te ahua me te whakahaere kia kore ai e whara. He pai ano te whai i tetahi kaiwhakangungu, tangata mohio ranei ki te whakaatu i te mahi i te tuatahi kia tika ai te mahi. Pērā ki ngā mahi hou, he pai te tiimata me te whakanui haere i te kaha ka pai ake te kaha me te manawanui.

He aha ngā rerekētanga māori o te Poroka Reverse Hyperextension?

• Ko te Riipene Whakamuri Whakamuri Hiperextension Band Frog ko te whakamahi i te roopu aukati hei whakanui ake i te kaha o te mahi.
• Kei roto i te Weighted Frog Reverse Hyperextension ko te whakamahi i te taumaha o te rekereke, i te dumbbell ranei e mau ana i waenganui i nga waewae mo te taapiri atu.
• Ko te Huanga Whakamuri Whakamuri Waewae-Waewae e arotahi ana ki tetahi waewae i te wa kotahi, ka piki ake te wero me te aro ki ia hamstring me te glute takitahi.
• Ko te Incline Bench Frog Reverse Hyperextension ka mahia ki runga i te tauera tapapa hei huri i te koki o te mahi me te aro ki nga roopu uaua rereke.

He aha ngā mahi whakapaipai mō te Poroka Reverse Hyperextension?

• Ko nga Deadlifts he tino awhina ki te Frog Reverse Hyperextension na te mea ka whakapakari raua i te mekameka o muri, tae atu ki te tuara o raro, te glutes, me te hamstrings, e whakatairanga ana i te pai ake o te tuunga me te whakaiti i te tupono o te whara.
• Ko te Romanian Deadlifts hoki e whakakii ana i te Frog Reverse Hyperextension i te mea e aro ana ratou ki nga roopu uaua ano, ara te tuara o raro, glutes, me te hamstrings, engari ka uru ano hoki ki te matua, e arai ana ki te pai ake o te toenga me te oranga tinana katoa.