Takahuri Hipi Hiki

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

Whakataki ki te Takahuri Hipi Hiki

Ko te Twist Hip Lift he korikori hihiko e aro nui ana ki te uho, glutes, me nga hiwi hipoki, te whakanui ake i te kaha, te ngawari, me te taurite. He pai mo nga tangata takitahi i nga taumata whakapakari tinana katoa, mai i te hunga kaitoi ki nga kaitakaro matatau, na te mea ka taea te whakarereke kia rite ki te kaha me te ngawari o te tangata. Ko te whakauru i tenei mahi ki roto i o mahinga ka taea te whakapai ake i te pumau o to tinana, te whakatairanga i te pai ake o te tuunga, me te whai waahi ki te waahanga o waenga.

Whakarite i te: He Whakateretere-Whakamārama Takahuri Hipi Hiki

• Whakapikoa o turi ka hikina o waewae i runga i te whenua kia noho tika o huha ki te papa, ka whakarara o hiwi ki te papa.
• Whakahekea o waewae piko ki tetahi taha me te pupuri i o pakihiwi ki runga i te papa, me te kopikopiko i to hope i a koe e pera ana.
• Kia mau ki tenei tuunga mo te wa poto, katahi ka whakamahi i ou uaua matua ki te hiki ake i ou waewae ki te turanga timatanga.
• Whakahokia te nekehanga ki tera taha ki te whakaoti i te whakahokinga kotahi, me te whai ki te mahi i te huinga 10 ki te 15 whakahokinga.

Nga Tohu mō te Whakaputa Takahuri Hipi Hiki

• **Te Whakawhanaunga Matua:** Ko tetahi hapa noa ko te kore e uru tika i te matua. Kia kaha ki te whakakaha i o uaua puku i mua i to tiimata i te hiki. Ka awhina tenei ki te tiaki i to tuara me te pai ake o te mahi.
• **Te Nekehanga Maeneene:** A ape i nga korikori. Engari, kia pai te hiki o to hope me te haere tonu mai i te papa, me te huri i to hope ki tetahi taha. Ka tuku iho ki raro i mua i te whakahoki ano ki tera taha. Ko te whakakorikori i te korikori, te whakamahi i te torohaki hei utu mo o uaua ka whara.
• **Te Hanga Manawa:** He mea nui te manawa ki nga mahi katoa. Whakanuia i te wa e whakahekehia ana e koe o hope ki te papa me te pupuhi i a koe e hikina ana. Ko te manawa tika ka awhina koe ki te whakauru atu i to matua me te whakarato i te hāora e hiahiatia ana e ou uaua.

Takahuri Hipi Hiki He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Takahuri Hipi Hiki?

Ae, ka taea e te hunga timata te mahi i te korikori Twist Hip Lift. Heoi, he mea nui kia ata timata me te ahua tika kia kore ai e whara. Anei nga taahiraa hei mahi i te mahi: 1. Takoto to tuara me o ringaringa ki nga taha, nga kapu ki raro, ka piko nga turi. 2. Hikitia to hope mai i te whenua me te pupuri i to tuara kia tika. 3. Hurihia o hope ki tetahi taha, katahi ki tetahi taha. 4. Whakahokia to hope ki te whenua. Kia mahara ki te whakauru i to matua puta noa i te mahi. Hei timatanga, ka hiahia pea koe ki te tiimata me etahi tukurua ka piki haere i te wa e pai ake ai to kaha me to manawanui. Me korero tonu ki tetahi tohunga ngaio tinana ki te kore koe e tino mohio me pehea te mahi korikori tinana.

He aha ngā rerekētanga māori o te Takahuri Hipi Hiki?

• I roto i te "Single-Leg Twist Hip Lift", ka mahi koe i te korikori me te pupuri i tetahi waewae ki runga, e whakawero ana i to pauna me te whakakaha ake i o uaua matua.
• Ko te "Twist Hip Lift with Stability Ball" e hiahia ana kia tuu o waewae ki runga i te poi pumau i te wa e whakakorikori ana, me te taapiri i tetahi huanga o te koretake e whakawero ana i to kaupapa.
• Ko te "Twist Hip Lift with Resistance Band" ko te takai i te whitiki whakatete ki o huha, ponawaewae ranei, hei whakamaarama atu i te wa e mahi ana.
• Ko te "Elevated Twist Hip Lift" ka waiho e koe o waewae ki runga i te mata teitei penei i te taupae, i te hikoi ranei, ka huri i te koki o te mahi me te whai i nga uaua rereke.

He aha ngā mahi whakapaipai mō te Takahuri Hipi Hiki?

• Piriti Pose: He painga tenei tuunga yoga mo te whakapakari i te tuara o raro me nga uaua hope, e tino whai waahi ana ki te Twist Hip Lift. Ka taea e te Bridge Pose te whakanui ake i te whaihua me te pumau i te wa o te Twist Hip Lift.
• Mahere: He tino pai nga papa mo te whakapakari i te matua, he mea nui kia mau tonu te ahua i te wa o te Twist Hip Lift. Ma te whakapai ake i te kaha matua, ka taea e koe te mahi i te Twist Hip Lift me te kaha ake me te pumau.