Te Tautoko Waewae Kotahi Te Hipokina

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

Whakataki ki te Te Tautoko Waewae Kotahi Te Hipokina

Ko te Lever Single Leg Hip Thrust he mahi kaha e aro ana ki nga glutes, hamstrings, me te tuara o raro, e whakatairanga ana i te kaha me te pumau o te tinana o raro. He pai mo nga kaitäkaro, mo te hunga whakakori tinana ranei e hiahia ana ki te whakapai ake i o raatau mahi i roto i nga hakinakina e hiahia ana nga waewae pakari me te kaha. Ka hiahia pea nga tangata ki te whakauru i tenei mahi ki roto i a raatau mahi ki te whakarei ake i o raatau kaha pahū, toenga, me te awhina i te aukati i te whara ma te whakapakari i nga uaua huri noa i te hononga hip.

Whakarite i te: He Whakateretere-Whakamārama Te Tautoko Waewae Kotahi Te Hipokina

• Whakatakotoria he reima, he poroporo ranei ki runga i to hope, kia mau tonu, kia taurite i mua i to tiimata i te mahi.
• Whakaarahia tetahi waewae mai i te whenua, ka toro tika atu ki mua i a koe me te pupuri i to atu waewae kia mau.
• Te pana i to rekereke i runga i te whenua, whakaarahia o hiku mai i te papa i te wa e mau tonu ana te reima, te paera ranei i runga i ou hope. Me hanga e koe he raina tika mai i ou pokohiwi ki te turi o to waewae kua whakatohia.
• Whakahokia o hope ki raro ki te whenua ka tukurua i te mahi mo te maha o nga tukurua e hiahiatia ana, ka huri i nga waewae.

Nga Tohu mō te Whakaputa Te Tautoko Waewae Kotahi Te Hipokina

• Te Nekehanga Whakahaere: A ape i te tere haere i roto i te nekehanga. Ehara i te mea mo te tere engari mo te mana whakahaere me te kounga o o rei. Hikitia to hope ma te pehi i to rekereke kia hanga he raina tika mai i to pakihiwi ki to turi. I muri iho, me ata whakahekea to tinana ki te waahi timatanga.
• Kia mau ki te Whakamahinga Matua: He mea nui kia mau tonu to mahi puta noa i te mahi. Ehara tenei i te awhina anake ki te pupuri i te taurite engari ka tango ano i te riu o to tuara o raro, ka whakaiti i te tupono o te whara.
• Aukati i te Whakanuia: Ko te hapa noa ko te whakaroa i te tihi o te nekehanga. Me whakarite kia hiki ake to hope kia puta ra ano to tinana

Te Tautoko Waewae Kotahi Te Hipokina He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Te Tautoko Waewae Kotahi Te Hipokina?

Ae, ka taea e te hunga timata te mahi korikori Lever Single Leg Hip Thrust. Heoi, he mea nui ki te timata ki te taumaha mama, ki te taumaha noa ranei o te tinana kia pai ai te ahua me te aukati i te whara. E taunaki ana kia whai kaiwhakangungu whaiaro, he tangata mohio ranei ki te tirotiro i te hunga katahi ka tiimata kia mohio kei te tika ta raatau mahi. Pērā i ngā mahi korikori, he mea nui kia whakamahana tika i mua i te tiimata me te ahu whakamua i te mea ka piki haere te kaha me te manawanui.

He aha ngā rerekētanga māori o te Te Tautoko Waewae Kotahi Te Hipokina?

• Ko te Piriti Glute tetahi atu momo rereke, ka mahia ma te takoto papatahi ki runga i to tuara me te hiki ake i to hope mai i te whenua, ka taea te mahi me te kore taumaha ranei.
• Ko te Banded Hip Thrust he momo rereke ka whakamahia e koe he roopu aukati huri noa i ou turi ki te taapiri i tetahi atu waahanga uaua me te aro atu ki o kopa o waho.
• Ko te Piriti Glute-Waewae he rerekee uaua ake ka mahia e koe te korikori me te hiki tetahi waewae, ka wehe, ka mahi takitahi i ia glute.
• Ko te Waewae-Elevated Hip Thrust he momo rerekee ka tuuhia o waewae ki runga i te papa teitei, ka piki ake te awhe o te nekehanga me te kaha o te mahi.

He aha ngā mahi whakapaipai mō te Te Tautoko Waewae Kotahi Te Hipokina?

• Bulgarian Split Squat: Ko tenei mahi e whakakii ana i te Lever Single Leg Hip Thrust ma te aro kia kaua ko nga glutes anake, engari ko nga quadriceps me nga hamstrings, e whakarato ana i te whakangungu tinana o raro.
• Nga Whakaoho Mate: He rite nga roopu uaua ki te Lever Single Leg Hip Thrust, engari ka uru atu ano ki to tuara o raro me to tuara, kia pai ake ai to kaha me to pumau, ka taea te whakanui i to mahi turaki hope.