Smith Hip Thrust

• Kōaro Tinana: Ngo-pango
• Taputapu: Mīhini Smith
• Kōaro Mīhini: Gluteus Maximus
• Kōaro Tuarua: Hamstrings, Quadriceps

Whakataki ki te Smith Hip Thrust

Ko te Smith Hip Thrust he whakangungu whakangungu kaha e aro nui ana ki nga glute me nga hamstrings, kia kaha ake ai te kaha me te kaha o te tinana. He pai tenei mahi mo nga kaitäkaro, kaingākau ki te whare takaro, ki te hunga e hiahia ana ki te whakapai ake i o raatau mahi tinana iti me te rerehua. Ka taea e te tangata te whiriwhiri ki te whakauru i a Smith Hip Thrusts ki roto i o raatau mahi whakapakari tinana mo ona painga ki te whakapai ake i nga mahi hakinakina, te whakakaha ake i te ahua o te tinana, me te whakatairanga i te toenga uaua katoa.

Whakarite i te: He Whakateretere-Whakamārama Smith Hip Thrust

• Noho ki te whenua me to tuara ki runga i te tauera papatahi ka huri i te pae ki runga i ou waewae kia eke ra ano ki runga ake i ou hope.
• Whakaturia o waewae ki te whanui o te pakihiwi me te whakarite kia piko o turi ki te koki 90-tohu.
• Panahia o rekereke ki te hiki ake i to hope me te pae kia tae ra ano to tinana ki te raina tika mai i ou pokohiwi ki ou turi.
• Whakahokia o hiku ki raro ki te tuunga tiimata, kia pai te korikori, ka whakahoki ano i te mahi mo te maha o nga whakautu e hiahiatia ana.

Nga Tohu mō te Whakaputa Smith Hip Thrust

• Puka Tika: Puritia o waewae ki runga i te papa, kia whanui te pokohiwi, ka piko o turi ki te koki 90-tohu i te wa i runga o te pana. Ko to tuara kia anga ki te taumanu pumau, me o pakihiwi e tata ana ki runga. Kaua e piko to tuara, kaki ranei; kia noho kūpapa puta noa i te mahi. Me anga whakamua to titiro, kaua ki runga, ki raro ranei, hei awhina i tenei tiaro kore.
• Te Nekehanga Whakahaere: Me whakahaere te neke, kaua e tere. Panahia o rekereke ki te hiki ake i te pae, ka kuitihia o glute ki runga o te nekehanga. Na, whakahekea te pae ki raro me te mana whakahaere. A ape i te maturuturu

Smith Hip Thrust He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Smith Hip Thrust?

Ae, ka taea e te hunga timata te mahi kori tinana Smith Hip Thrust. Heoi, he mea nui ki te tiimata me te taumaha mama kia mohio kei te whakamahi koe i te ahua tika me te karo i te whara. He pai ano hoki te whai i tetahi kaiwhakangungu, i te kaikawe omaoma mohio ranei hei tirotiro i te tuatahi ki te whakarite tikanga tika. Pērā i ngā mahi hōu, āta whakanuia te taumaha i a koe e hāneanea ana, e kaha ake ana.

He aha ngā rerekētanga māori o te Smith Hip Thrust?

• Smith Machine Glute Bridge: He rite tonu te mahi ki te turaki huha, engari ko to tuara kei runga i te whenua, kaua e whakanekehia ake, ka kaha ake te aro ki nga glutes.
• Smith Machine Hip Thrust with Resistance Band: Ko te taapiri i te roopu aukati huri noa i ou turi i te wa e werohia ana te hope ka taea te whakauru i te gluteus medius me te minimus mo te whakangungu gluteus ake.
• Smith Mīhini Hip Thrust me te Waewae Whakanuia: Ma te tuu i o waewae ki runga i te papaa teitei, ka taea e koe te whakanui ake i te awhe o te nekehanga me te kaha o te mahi.
• Smith Machine Hip Thrust with Isometric Hold: Ko tenei rereketanga ko te pupuri i te hiku o te hope i te tihi o te nekehanga mo etahi hēkona hei whakanui ake i te uaua me te whakatairanga i te tipu.

He aha ngā mahi whakapaipai mō te Smith Hip Thrust?

• Squats: Ko te Squats he tino pai ki te Smith Hip Thrusts i te mea e aro ana ratou ehara i te mea ko nga glutes me nga hamstrings anake engari ko nga whaa me te matua, e whakarato ana i te whakangungu tinana o raro ake.
• Deadlifts: Deadlifts mahi tahi me Smith Hip Thrusts ma te aro ki te mekameka o muri - glutes, hamstrings, me te tuara o raro, na reira ka whakarei ake i te kaha, te pumau, me te toenga.