Taumata Whakamuri Hiperextension

• Kōaro Tinana: Ngo-pango
• Taputapu: Mikiama tuunga miihurangi
• Kōaro Mīhini: Gluteus Maximus
• Kōaro Tuarua: Hamstrings

Whakataki ki te Taumata Whakamuri Hiperextension

Ko te Lever Reverse Hyperextension he whakangungu whakangungu kaha e aro nui ana ki te tuara o raro, te hamstrings, me te glutes, ka pai ake te kaha me te manawanui. He korikori whai hua mo nga kaipara, kaingākau whakakori tinana, mo te hunga e hiahia ana ki te whakakaha ake i o raatau mekameka o muri me te pumau. He whai hua tenei mahi na te mea ehara i te mea ka awhina noa i te whakawhanake i te matua kaha me te tuara engari ka awhina ano hoki ki te whakapai ake i te tuunga, te whakaiti i te mamae o raro, me te whakarei ake i nga mahi katoa.

Whakarite i te: He Whakateretere-Whakamārama Taumata Whakamuri Hiperextension

• Whakaorangia o waewae ki raro i nga papa waewae ka mau ki nga ringaringa kia mau tonu to tinana o runga puta noa i te mahi.
• Tīmatahia te korikori mā te whakahāngai i ō glute me ō hamstrings ki te hiki ake ō waewae kia tau rā anō ki tō tinana.
• Kia mau ki tenei tuunga mo te wa poto, ka rongo i te whakahekenga o to tuara o raro, o to kopu, me to hamstrings.
• Whakahokia o waewae ki raro ki te waahi timatanga, kia mau tonu te mana whakahaere puta noa i te nekehanga. Whakahokia te mahi mo te maha o nga tukurua e hiahiatia ana.

Nga Tohu mō te Whakaputa Taumata Whakamuri Hiperextension

• Te Nekehanga Whakahaerehia: Kati te piu, te whakamahi tere ranei ki te hiki i o waewae. Ka raru pea te tuara, ka whara ranei. Engari, whakamahia nga nekehanga puhoi. Whakaarahia o waewae ma te whakamahi i o glute me te hamstrings, pupuri mo te tuarua i te tihi o te nekehanga, katahi ka ata whakamuri ki raro.
• Kia mau ki to kaupapa matua: He mea nui kia mau tonu to mahi puta noa i te mahi hei tiaki i to tuara o raro. A ape i te piko o to tuara i te mea ka whara.
• Katoa o te Motini: Ki te whai hua nui mai i te Lever Reverse Hyperextension, kia mohio kei te whakamahi koe i nga momo nekehanga katoa. Ko te tikanga o te hiki ake o ou waewae ki te teitei ka taea e koe te pupuri i te mana whakahaere, ka tuku iho kia whakarara

Taumata Whakamuri Hiperextension He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Taumata Whakamuri Hiperextension?

Ae, ka taea e te hunga timata te mahi Lever Reverse Hyperextension, engari me timata ma te mama ake te taumaha me te taumaha noa o te tinana kia pai ai te whakamahi i te ahua tika me te kore e pehia te tuara o raro. E taunaki ana hoki kia whai tetahi kaiwhakangungu, he kaikoma-maama ranei hei tirotiro, hei arahi ranei i te tangata katahi ka timata ki te mahi kia kore ai e whara.

He aha ngā rerekētanga māori o te Taumata Whakamuri Hiperextension?

• Ko te Incline Bench Reverse Hyperextension tetahi atu momo rerekee ka takoto koe ki raro i runga i te tauera tapapa, he koki rereke mo te mahi.
• Ko te Cable Reverse Hyperextension e whakamahi ana i te miihini taura, ka taea e koe te whakatika i te taumata aukati kia pai ai to kaha me to taumata oranga.
• Ko te Hiperextension Whakamuri Whakamuri Awhina-Awhina he whakamahi i te roopu aukati, e whakarato ana i tetahi momo awangawanga puta noa i te nekehanga.
• Ko te Floor Reverse Hyperextension he putanga taumaha tinana o te whakakorikori ka taea te mahi me te kore taputapu, ka uru atu ki nga mahi whakangungu kaainga.

He aha ngā mahi whakapaipai mō te Taumata Whakamuri Hiperextension?

• Ko nga Piriti Glute tetahi atu mahi e whakakii ana i te Lever Reverse Hyperextensions i a raatau e aro nui ana ki nga glutes, he mea tino nui mo te mahi i te nekehanga hyperextension ka taea te whakapai ake i te kaha toronga hip me te pumau.
• Ko te Romanian Deadlift (RDL) e whakakii ana i te Lever Reverse Hyperextensions ma te aro ki nga roopu uaua ano, ina koa ko nga hamstrings me te tuara o raro, engari he rereke te tauira nekehanga, ka taea te whakapai ake i te toenga o te uaua me te mahi.