Te Poi Whakamuri Whakamuri Hiperextension

• Kōaro Tinana: Ngo-pango
• Taputapu: Piringa hapori
• Kōaro Mīhini: Erector Spinae, Gluteus Maximus
• Kōaro Tuarua: Hamstrings

Whakataki ki te Te Poi Whakamuri Whakamuri Hiperextension

Ko te Stability Ball Reverse Hyperextension he mahi tino whai hua e aro ana ki te tuara o raro, ki te hiku, me te hamstrings, e awhina ana ki te whakapakari i enei waahanga me te whakapai ake i te tino pumau. He mahi tino pai mo te hunga e hiahia ana ki te whakakaha ake i o raatau taumata whakapakari tinana, otira ko nga kaipara me nga tangata takitahi e whai waahi ana ki nga mahi whakakori tinana e hiahia ana kia kaha te tinana me te uho. He pai tenei mahi na te mea ehara i te mea ka awhina noa i te aukati i nga whara ma te whakapakari i te tuara o raro me te matua, engari ka pai ake te tuunga me te toenga, ka whai waahi ki te pai ake o nga mahi i roto i nga momo hakinakina me nga mahi o ia ra.

Whakarite i te: He Whakateretere-Whakamārama Te Poi Whakamuri Whakamuri Hiperextension

• Whakanuia o waewae ki muri i a koe i te wa e tika ana, me te pupuhi i ou waewae ki te tihi o te nekehanga.
• Kia mau ki tenei tuunga mo etahi hēkona, kia mau tonu te mana me te taurite i runga i te poi pumau.
• Kia ata whakamuri o waewae ki raro ki te tuunga timatanga, kia mau tonu te mana whakahaere, kaua hoki e tuku wawe i o waewae.
• Whakahokia tenei tukanga mo te maha o nga tukurua e hiahiatia ana, i waenga i te 10 ki te 15 nga wa mo ia huinga.

Nga Tohu mō te Whakaputa Te Poi Whakamuri Whakamuri Hiperextension

• Whakauruhia to Kore: Kia pai ai to mahi i te korikori, he mea nui ki te whakauru i o uaua matua puta noa i te nekehanga katoa. Ehara tenei i te awhina anake ki te whakapumau i to tinana, engari ka whakarei ake i te whai huatanga o te mahi ma te mahi i to puku me te tuara o raro.
• Nga Nekehanga Whakahaerehia: A ape i nga nekehanga tere me nga nekehanga. Engari, arotahi ki nga nekehanga puhoi me te whakahaere. Ka awhina tenei ki te whakauru pai ake i nga uaua kua tohua me te whakaiti i te tupono o te whara.
• A ape i te Hiperextension: Ko te hapa noa ko te whakaroa i te tuara ki runga o te nekehanga. Ka taea e tenei te tuu i te taumahatanga kore ki te tuara o raro. Engari, ko te anga ki te hiki i ou waewae ki te waahi kei roto to tinana i te raina tika.
• Te Manawa Tika: Kia mahara ki te manawa i te wa e mahi ana koe.

Te Poi Whakamuri Whakamuri Hiperextension He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Te Poi Whakamuri Whakamuri Hiperextension?

Ae, ka taea e te hunga timata te mahi i te whakakorikori Stability Ball Reverse Hyperextension. Heoi, he mea nui kia ata timata me te mohio ki te ahua tika kia kore ai e whara. Ko tenei mahi ka aro nui ki nga uaua o muri, engari ka mahi ano hoki i nga glutes me nga hamstrings. Mena he tauhou koe, ka hiahia koe ki te timata me te iti ake o nga tukurua me te piki haere i te wa e pai ake ai to kaha me to manawanui. Pērā i ngā mahi hou, he pai pea te whai i tetahi kaiwhakangungu, i tetahi tangata mohio ranei hei arahi ia koe i te tuatahi.

He aha ngā rerekētanga māori o te Te Poi Whakamuri Whakamuri Hiperextension?

• Ko tetahi atu rereketanga ko te Stability Ball Hamstring Curl, ko te takoto ki muri me o waewae ki runga i te poi, te hiki i to hope me te toia te poi ki a koe me o rekereke, ka pana ki waho.
• Ko te Stability Ball Glute Bridge tetahi atu momo rereke, ka noho koe i runga i te poi, hikoi o waewae ki waho kia eke ra ano to tuara ki runga i te poi, katahi ka hikina me te whakaheke i to hope.
• Ka taea hoki e koe te whakamatautau i te Toronga Whakamuri o te Poi Pumau, ka tapapa koe ki runga i te poi me o waewae ki te pakitara, ki tetahi atu mea pakari ranei, katahi ka hiki ake, ka whakaheke i to tinana o runga.
• Ka mutu, ko te Stability Ball Superman he momo rerekee e takoto ana te kanohi ki runga i te poi, toro atu o ringa me o waewae penei

He aha ngā mahi whakapaipai mō te Te Poi Whakamuri Whakamuri Hiperextension?

• Deadlift: Ko te deadlift tetahi atu mahi taapiri i te mea e mahi ana i nga roopu uaua - te tuara o raro, te glutes, me te hamstrings. Ka awhina ano hoki ki te whakapai ake i te tuunga me te whakarei ake i te tino pumau, he mea tino nui mo te mahi tika i nga Whakatahuri Whakamuri Whakamuri Whakaata.
• Mahere: Ko te mahere he mahi tino pai na te mea e whakakaha ana i nga uaua o te tuara me te tuara o raro, e mahi ana i roto i te Stability Ball Reverse Hyperextensions. Ka awhina tenei ki te whakapai ake i te taurite me te pumau, ka pai ake te mahi hyperextension.