Taha Mahere Hip Adduction

• Kōaro Tinana: Ngo-pango
• Taputapu: Ura tinana
• Kōaro Mīhini: , Adductor Longus, Adductor Magnus, Gluteus Medius, Gracilis
• Kōaro Tuarua: Iliopsoas, Obliques, Tensor Fasciae Latae

Whakataki ki te Taha Mahere Hip Adduction

Ko te Side Plank Hip Adduction he mahi whakawero e aro ana ki te uho, te hope, me te tinana o raro, ka pai ake te toenga, te kaha, me te pumau. He tino painga mo nga kaitakaro, kaingākau tinana, me nga tangata takitahi e whai ana ki te whakarei ake i o raatau mahi tinana, ki te whakaora ranei i nga whara o te hope, o raro ranei. Ko te whakauru i tenei mahi ki roto i to mahi ka taea te awhina i nga uaua oro, te whakanui ake i te mana o te tinana, me te whakatairanga i te pai ake o te tuunga, ka waiho hei whiringa pai mo te hunga e hiahia ana ki te whakapai ake i te tinana me te tinana.

Whakarite i te: He Whakateretere-Whakamārama Taha Mahere Hip Adduction

• Hikitia to tinana ki runga ki te hanga raina tika mai i to mahunga ki o waewae, kia taurite ki te taha o to waewae o raro me to ringa, koinei to tiimatanga mo te papa taha.
• Whakanuia to waewae ki runga ki runga ki a koe, kia tika tonu, koinei te waahanga whakauru hipoki o te mahi.
• Kia mau ki tenei turanga mo etahi hēkona, ka tuku iho to waewae o runga ki raro kia tutaki ki to waewae o raro.
• Whakahokia tenei motini mo te nui o nga tukurua e hiahia ana koe, ka huri i nga taha ki te mahi i to hope.

Nga Tohu mō te Whakaputa Taha Mahere Hip Adduction

• Whakauruhia te Core me te Glutes: Ko te hapa noa ko te kore e whakauru i te matua me te pupuhi puta noa i te mahi. Ka taea e tenei te arai ki te tuunga koretake me te whara pea. Kia mau tonu to upoko kia mau tonu te taurite me te whakahaere i a koe e hiki ana to waewae.
• Te Nekehanga Mana: I te wa e hiki ana to waewae o runga, kia puhoi me te whakahaere. A ape i te tukituki, te tere haere ranei i te korikori na te mea ka raru pea, ka whara ranei. Ko te whai huatanga o tenei mahi ka puta mai i te awangawanga me te tukunga o nga uaua.
• Kia Whakakotahitia te Tinana: Ko tetahi hapa noa hei karo ko te tuku i to hope kia taka, ka totohu ranei to tinana ki waenganui. Whakapaia to tinana

Taha Mahere Hip Adduction He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Taha Mahere Hip Adduction?

Ae, ka taea e te hunga timata te mahi i te taha Mahere Hip Adduction, engari he uaua pea na te mea me pai te kaha me te taurite. He mea nui ki te timata me te putanga whakarereke mehemea e tika ana, ka ahu whakamua ki te mahi katoa. Me whakarite i nga wa katoa te ahua tika kia kore ai e whara. Mena ka pa mai te mamae, te mamae ranei, me whakamutu tonu te mahi. E taunaki ana hoki kia korero koe ki tetahi tohunga ngaio tinana kia tika ai te mahi.

He aha ngā rerekētanga māori o te Taha Mahere Hip Adduction?

• Taha Mahere Hip Adduction with Resistance Band: I roto i tenei rereketanga, ka taapirihia he roopu aukati huri noa i nga rekereke hei whakanui ake i te kaha o te taapiri hipoki.
• Te Taha Mahere Taha Taumaha: Ko tenei ko te pupuri i te dumbbell, i te pereti taumaha ranei i runga i te waewae o runga i te wa e mahi ana i te korikori hei taapiri atu i te aukati.
• Taha Mahere Hip Adduction with a Twist: Kei roto i tenei rereketanga he kopikopiko i te tihi o te nekehanga, ka kaha ake te whakauru i nga obliques.
• Taha Mahere Hip Adduction i runga i te Poi Pumau: Ko te mahi i tenei mahi i runga i te poi pumau ka piki ake te wero ki to pauna me te whakapau kaha o ou uaua matua.

He aha ngā mahi whakapaipai mō te Taha Mahere Hip Adduction?

• Ko te korikori a Bird Dog e whakakii ana i te Side Plank Hip Adduction ma te whakatairanga i te whakapumautanga matua me te taurite, he rite ki te papa taha, engari kei te whakauru ano hoki i te whakauru o nga uaua o muri me te gluteal, e whakatairanga ana i te kaha o te tinana me te ruruku.
• Ko te korikori Glute Bridge tetahi atu mahi taapiri ki te Side Plank Hip Adduction na te mea e aro ana ano ki nga taapiri hipoki, engari ka aro nui ki nga glutes me nga hamstrings, ka taea te whakapai ake i te kaha me te pumau o te tinana o raro me te whakarei ake i te whai huatanga o te taha. papa.