Taumata Whakamuri Hiperextension

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

Whakataki ki te Taumata Whakamuri Hiperextension

Ko te Lever Reverse Hyperextension he mahi whakapakari kaha e aro nui ana ki te tuara o raro, glutes, me te hamstrings, te whakarei ake i te pumau me te whakapai ake i te tuunga. He whiringa pai rawa atu mo nga kaitakaro me te hunga kaingākau ki te whakapakari tinana o nga taumata katoa, otira ko te hunga e whai ana ki te whakapai ake i te kaha o te tinana o raro me te hauora tuara. Ka hiahia pea nga tangata takitahi ki te whakauru i tenei mahi ki roto i a raatau mahi hei awhina i te aukati i te whara, te whakarei ake i nga mahi hakinakina, te tautoko ranei i te oranga tinana katoa.

Whakarite i te: He Whakateretere-Whakamārama Taumata Whakamuri Hiperextension

• Kia tika to tinana, ka timata te whakakori tinana ki raro, me to rama e iri ana i te taha o te tauera.
• Ma te whakahaere tikanga, whakaarahia to tinana o runga ma te whakamahi i ou uaua o muri kia hanga ra ano to tinana i te raina tika mai i to mahunga ki o rekereke.
• Kia mau ki tenei tuunga mo te wa poto, me te whakarite kia pehia e koe o glutes ki te tihi o te nekehanga.
• Whakahokia to tinana ki te waahi timatanga, tukuruatia te nekehanga mo te nui o nga tukurua e hiahiatia ana.

Nga Tohu mō te Whakaputa Taumata Whakamuri Hiperextension

• Nga Nekehanga Whakahaerehia: karohia te whakamatautau ki te whakamahi i te torohaki ki te hiki i ou waewae. Engari, arotahi ki nga nekehanga puhoi me te whakahaere. Ehara i te mea ka pai ake te mahi o nga uaua engari ka whakaitihia te tupono o te whara.
• Whakauruhia to Core: Kia mau tonu nga uaua o te puku puta noa i te mahi. Ka awhina tenei ki te whakapumau i to tinana me te tiaki i to tuara o raro.
• Te Awhe o te Motini: Me mohio kei te whakamahi koe i te katoa o nga nekehanga. Whakahekea o waewae kia pai rawa atu, katahi ka hikina kia hanga ra ano to tinana i te raina tika. Ko te hiki ake o ou waewae ki runga rawa ka whakapouri i to tuara.
• A ape i te Whakanuia: Me tiimata me te taumaha ngawari ka piki haere i te wa e pai haere ana to kaha. Ko te taumahatanga ka arahi ki te ahua kino me te kaha

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 he mea nui ki te tiimata me te taumaha ngawari, me te taumaha noa o te tinana kia pai ai te ahua me te karo i te whara. He tino whakawero tenei mahi, no reira he mea nui kia ata haere, kia u tonu. E taunaki ana kia whai kaiwhakangungu, tangata mohio ranei hei arahi i te ahua me te tikanga tika.

He aha ngā rerekētanga māori o te Taumata Whakamuri Hiperextension?

• Ko te Prone Bench Reverse Hyperextension tetahi atu rerekee ka takoto koe ki raro i runga i te tauera papatahi, ka hikina o waewae ki te mahi i te hyperextension.
• Ko te Whakahoki Whakamuri Whakamuri Awhina-Awhina ko te whakamahi i nga roopu aukati, ka taea te whakatika hei whakarereke i te taumata uaua.
• Ko te Incline Bench Reverse Hyperextension tetahi atu momo rereke e whakamahia ana he pae anga hei whakanui ake i te awhe o te nekehanga me te kaha.
• Ko te Floor Reverse Hyperextension he whakakorikori tinana e takoto papa ana koe ki runga i te papa me te hiki ake i ou waewae, ka waiho hei whiringa pai mo nga mahi whakangungu kaainga.

He aha ngā mahi whakapaipai mō te Taumata Whakamuri Hiperextension?

• Ko nga Piriti Glute e whakanui ana hoki i nga painga o te Lever Reverse Hyperextension i te mea e aro nui ana ratou ki nga uaua glute, e mahi ana i te wa o te hyperextension, engari me te aro nui ki nga nekehanga whakahaere, taratahi mo te whakapakari ake.
• Ko te whakakorikori a Bird Dog he tino pai ki te Lever Reverse Hyperextension na te mea e whakatairanga ana i te pumau me te toenga, he mea nui mo te ahua tika me te aukati i te whara i te wa o te hyperextension, i te wa e uru ana te tuara o raro me te glutes.