Smith Hip Raise
Āhuatanga whakamahi
Ngā Mahi Whai Ake:
Tiki i te whare taonga mahi i runga i ō pōtae!
Whakataki ki te Smith Hip Raise
Ko te Smith Hip Raise he whakangungu whakangungu kaha e aro ana ki nga glutes, hamstrings, me te matua, e whakarato ana i nga whakapainga nui ki te kaha o te tinana me te pumau. He pai mo nga kaitäkaro, kaingākau whakakori tinana, mo te hunga e hiahia ana ki te whakanui i te kaha o te tinana o raro me te whakamaramatanga uaua. Na roto i te whakauru i tenei mahi ki o raatau mahi, ka taea e nga tangata takitahi te whakapai ake i a raatau mahi i roto i etahi atu mahi me nga mahi o ia ra, me te whakaiti ano i te mate o te whara na te pai ake o te pauna uaua me te whakakotahi.
Whakarite i te: He Whakateretere-Whakamārama Smith Hip Raise
- Whakanohoia o waewae ki runga ki te papa, kia whanui te pokohiwi, ka toro atu ki te hopu i te pae me te mau o runga ringa.
- Wewetehia te paera ma te pana ki runga i ou rekereke me te hiki ake i ou hiku mai i te papa tae noa ki te hanga raina tika o to tinana mai i ou pokohiwi ki ou turi.
- Tatari i te tihi o te korikori, kotēhia o hiku mo te wa poto i mua i te whakahekenga o to hope ki raro ki te papa.
- Whakahokia tenei nekehanga mo te maha o nga tukurua e hiahiatia ana, me te whakarite kia mau tonu te nekehanga whakahaere puta noa.
Nga Tohu mō te Whakaputa Smith Hip Raise
- Whakauruhia to Core: Kia whai hua koe i tenei mahi, me whakauru koe i ou uaua matua. Ma tenei ka awhina koe ki te pupuri i te taurite me te pumau puta noa i te nekehanga. A ape i te tuku i to tuara kia nui rawa atu, na te mea ka puta te mamae o muri, ka kore e tino aro ki o glutes.
- Peia i roto i nga Rekereke: I te wa e hiki ana o hiku, kia kaha ki te taraiwa i o rekereke kaua i o maihao. Ma tenei ka awhina koe ki te whakauru i o glutes me o hamstrings kaua ki te tuu i te ahotea ki runga i ou turi.
- Nga Nekehanga Whakahaerehia: A ape i te tere o te nekehanga. Whakahekea me te whakaara i to tinana i runga i te mana whakahaere. Ma tenei ka whakarite kia mahi tika koe i ou uaua me te kore e whakawhirinaki ki te torohaki ki te whakaoti i te mahi.
Smith Hip Raise He Pātai Ā Tene
Ka taea e ngā tāngata kapihi te Smith Hip Raise?
Ae, ka taea e te hunga timata te whakakorikori Smith Hip Raise, engari he mea nui kia timata ma te mama ake te taumaha kia pai ai te ahua me te aukati i te whara. E taunaki ana hoki me tuku he kaiwhakangungu, he tangata mohio ranei hei tirotiro i te mahi kia tika ai te mahi. Pērā i ngā mahi hou, me āta tīmata te hunga tīmata me te whakanui i te kaha i te mea ka pai ake te kaha me te manawanui.
He aha ngā rerekētanga māori o te Smith Hip Raise?
- Smith Machine Glute Bridge: Engari i te hiki ake o te hope, ka takoto koe ki runga i te whenua me o waewae i raro i te pae, ka pana whakarunga, ka aro ki te taumahatanga ki runga i ou glute.
- Smith Mīhini Hip Thrust: He rite ki te hiki ake o te hope, engari ka okioki koe i to tuara o runga ki runga i te tauera, ka hanga he koki rereke me te aro ki nga glutes me nga hamstrings.
- Whakapaipai Smith Hip Hiki: Ko tenei rereketanga ko te taapiri atu i te taumaha ki te pae, te whakanui ake i te aukati me te whakawero i te mahi.
- Smith Machine Hip Raise with Resistance Band: I roto i tenei rereketanga, ka whakanohohia he roopu aukati ki te taha o nga huha hei whakauru i nga uaua kaikawe hipoki, me te taapiri i tetahi atu taumata uaua ki te mahi.
He aha ngā mahi whakapaipai mō te Smith Hip Raise?
- Bulgarian Split Squats: Ka mahi enei i runga i nga roopu uaua rite ki te Smith Hip Raise, ko te nuinga o nga glutes me nga hamstrings, engari ka uru ano ki nga whaa, na reira ka nui ake te whakangungu tinana o raro.
- Nga Whakaoho: He tino pai ki a Smith Hip Raise na te mea e aro ana ratou ki te mekameka o muri katoa, tae atu ki nga glutes, hamstrings, me te tuara o raro, te whakapai ake i te kaha me te toenga ka taea te whakanui i te whai huatanga o te piki o te hipoki.
He kupu whakaurunga mō Smith Hip Raise
- Smith mihini whakahiato hip hiki
- Whakapakari hope me te miihini Smith
- Smith Hip Raise tikanga
- Me pehea te mahi Smith Hip Raise
- He mahi miihini Smith mo te hope
- Smith Hip Raise akoranga
- Ko nga mahi toning hope o te miihini Smith
- Aratohu mo Smith Hip Raise
- Smith Hip Raise mo te hanga hope
- Ko nga mahi whakangungu hope miihini a Smith
Ngā utauta mō tēnei whakapakari tinana
Do Smith Hip Raise in the Lyfta app
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