Te Hurihuri Hipi o waho o waho me te toronga toronga Hipi

• Kōaro Tinana: Ngo-pango
• Taputapu: Ura tinana

Whakataki ki te Te Hurihuri Hipi o waho o waho me te toronga toronga Hipi

Ko te Recumbent Hip External Rotator me te Hip Extensor Stretch he mahi whai hua e arotahi ana ki te whakapai ake i te ngawari me te whakakore i te taumahatanga o te hope me nga uaua o muri. Ko te mea tino pai mo nga tangata e pa ana ki enei waahi na te roa o te noho, te noho noho, me etahi mahi takaro. Ko te whakauru i tenei toronga ki roto i to mahi ka taea te whakanui ake i te nekeneke, te whakaiti i te tupono o te whara, me te whakapai ake i nga mahi tinana katoa, ka waiho hei taapiri whai hua mo te hunga e rapu ana i te kaupapa whakapakari tinana.

Whakarite i te: He Whakateretere-Whakamārama Te Hurihuri Hipi o waho o waho me te toronga toronga Hipi

• Muri iho, whakawhiti i to rekereke matau ki runga i to turi maui. Me mohio kei te tohu to turi matau ki te taha ki te hanga ahua 4 me o waewae.
• Kia ata, timata ki te turaki i to turi matau ki te whenua. Ma tenei nekehanga ka hanga he totoro ki to hope matau me to rohe glute.
• Kia mau tonu te toronga mo te 20-30 hēkona, he roa ranei e pai ana ki a koe. Kia mahara ki te manawa noa puta noa i te totoro.
• I muri i te toronga, kia ata tukuna to waewae matau ka huri taha. Whakahokia ano nga taahiraa me te waewae maui i whakawhiti ki runga i te pona matau.

Nga Tohu mō te Whakaputa Te Hurihuri Hipi o waho o waho me te toronga toronga Hipi

• Te Puka Tika: Whakapikohia tetahi turi ka whakawhiti ki runga i tetahi atu waewae, ka waiho te waewae ki runga i te turi o te waewae tika. Na, toia ata te waewae tika ki to uma. I konei ka hee te tini o nga tangata - he kaha rawa te kume, kaore ranei i te kaha. Me rongo te toronga ki te hope me te papa o te waewae piko. Ki te kore koe e rongo, whakatikahia to tuunga kia tae ra ano koe.
• Te Manawa: He mea nui te manawa ki nga mahi totoro katoa. Hohonu te manawa me te puhoi, whakaha i te wa e kumea ana e koe te waewae ki to uma me te hoha i a koe e tuku ana. Ka awhina tenei ki te whakangawari i nga uaua me te whakanui ake i te whai hua o te toronga.
• Te riterite: Me mahi tonu tenei toronga mo te teitei

Te Hurihuri Hipi o waho o waho me te toronga toronga Hipi He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Te Hurihuri Hipi o waho o waho me te toronga toronga Hipi?

Ae, ka taea e te hunga timata te mahi Recumbent Hip External Rotator me Hip Extensor Stretch. Heoi, he mea nui kia ata timata, kia kaua e pana rawa kia kore e whara. E taunaki ana hoki kia whai tetahi kaiwhakangungu, tangata mohio ranei hei arahi i a koe i roto i te mahi i te tuatahi kia mohio kei te tika koe. Me mahara tonu ki te whakamahana i mua i te tiimata i tetahi mahi ka whakamatao i muri mai.

He aha ngā rerekētanga māori o te Te Hurihuri Hipi o waho o waho me te toronga toronga Hipi?

• Te Hurihuri Hipi o waho me te Totoro Hipi Whakanuia: I tenei putanga, ka tu koe ka whiti i tetahi rekereke ki runga i tetahi atu pona, katahi ka whakapiko paku te turi e tu ana kia rongo koe i te toronga o te huha o te waewae kua ara ake.
• Te Hurihuri Hipi Whakawaho o waho Me te Totoro Hipi Whakanuia: Ka mahia tenei rerekee i runga i to tuara, ka whakawhiti i tetahi rekereke ki runga i tetahi atu turi, ka kumea marie te waewae kaore i whiti ki to uma.
• Pigeon Pose Hip Whakahurihuri o waho me te Hip Extensor Stretch: Ko tenei kaupapa yoga ko te kawe i tetahi turi ki mua me te toro atu i tetahi atu waewae ki muri i a koe, ka anga whakamua ki te whakahohonu i te toronga o te huha.
• Ko te Hurihuri Hipi o waho o te Hipi me te Totoro Hipi Totoro: I tenei rereketanga, ka takoto koe ki to tuara me to tuara

He aha ngā mahi whakapaipai mō te Te Hurihuri Hipi o waho o waho me te toronga toronga Hipi?

• Clamshells: Clamshells targets the hip external rotators, just complementing the Recumbent Hip External Rotator and Hip Extensor Stretch ma te whakatairanga i te kaha me te ngawari i roto i enei uaua, e taea ai te whakapai ake i te nekehanga katoa o te hip me te pumau.
• Pigeon Pose: Ko tenei tuunga yoga e whakakii ana i te Recumbent Hip External Rotator me te Hip Extensor Stretch ma te toronga o nga hiwi me nga hurihuri o waho ki tetahi tuunga rereke, ka taea te awhina ki te whakarei ake i te ngawari me te awhe o nga nekehanga i enei waahi.