Te toronga nui

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

Whakataki ki te Te toronga nui

Ko te Hyperextension he mahi whakapakari kaha e aro nui ana ki te tuara o raro, engari ka uru ano ki nga glutes me nga hamstrings. He pai mo nga taangata katoa o nga taumata whakapakari tinana, ina koa ko te hunga e whai ana ki te whakapai ake i o raatau tuara, te tuunga, me te pumau o te kaupapa matua. Ma te mahi hyperextensions, ka taea e tetahi te whakarei ake i o raatau mahi hakinakina, te whakaiti i te tupono o nga whara o muri, me te tautoko i te pai ake o te tinana ki nga mahi o ia ra.

Whakarite i te: He Whakateretere-Whakamārama Te toronga nui

• Kia mau o waewae ki runga i te papa ka whiti atu o ringaringa ki runga i to uma, ka waiho ranei o ringaringa ki muri i o taringa; ka waiho tenei i to tuunga timatanga.
• Tīmatahia te korikori mā te piko ki mua i te hope i te mea e taea ana e koe me te pupuri i to tuara kia papatahi, whakangohu i a koe e mahi ana i tenei nekehanga.
• Me ata whakaara ake to rama ki te tuunga tuatahi i a koe e pupuhi ana, engari karohia to tuara ki muri i te raina tika.
• Whakahokia enei mahi mo te nui o te tukuruatanga, me te whakarite kei te whakahaeretia o nekehanga me te whakaaro kia kore e whara.

Nga Tohu mō te Whakaputa Te toronga nui

• Te Nekehanga Whakahaere: A ape i te whakamatautauranga ki te whakamahi tere, ki te tere ranei i roto i te mahi. Engari, arotahi ki nga nekehanga puhoi me te whakahaere. Ehara tenei i te whakaiti noa i te tupono o te whara, engari ka kaha ake te whakauru o ou uaua.
• Tauira Neutral: Puritia to tuara ki te tuunga koretake puta noa i te nekehanga. A ape i te huri i to tuara, i te toro atu ranei i to kaki, ka whara enei mea e rua. Engari, kia mau to kanohi ki raro me to kaki kia rite ki to tuara.
• Whakamahia Ō Puta: Kua hangaia te hyperextension ki te aro ki to tuara o raro, engari ka uru atu ano ki o glutes.

Te toronga nui He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Te toronga nui?

Ae, ka taea e te hunga timata te mahi hyperextension, engari he mea nui kia timata ma te taumaha marama, me te kore taumaha ranei, ka piki haere i te wa e pai ake ai te kaha me te manawanui. He painga tenei mahi mo te whakapakari i te tuara o raro, engari he mea nui kia mau tonu te ahua kia kore ai e whara. Mena karekau te tangata i te tino mohio mo tona ahua, he hitori ranei o tona tuara, he pai ki te rapu tohutohu mai i tetahi tohunga toi tinana i mua i te whakamatau i tenei mahi.

He aha ngā rerekētanga māori o te Te toronga nui?

• Ko te 45-tohu Hyperextension: I tenei momo rereke, ka whakamahi koe i te 45-degree hyperextension bench, e taea ai e koe te mahi i to tuara o raro, to glutes, me to hamstrings i tetahi koki rereke.
• Ko te Hiperextension Weighted: Ko tenei putanga ko te pupuri i te pereti taumaha, te dumbbell ranei ki to uma i te wa e mahi ana i te hyperextension, te whakanui ake i te aukati me te kaha o te mahi.
• Te Huringa Whakamuri: Ka mahia tenei rereketanga i runga i te miihini motuhake, i te tauera ranei ka hikina e koe o waewae hei utu mo to tinana o runga, e aro ana ki te tuara o raro me nga hamstrings.
• Ko te Hiperextension Waewae Takitahi: Ko tenei rereketanga ko te hiki i tetahi waewae i te wa i te wa o te hyperextension, e wero ana i to pauna me te pumau i a koe e mahi ana i to tuara o raro me to pupuhi.

He aha ngā mahi whakapaipai mō te Te toronga nui?

• Ka whakakiia ano hoki e nga Mahere ki te Hyperextensions i a raatau e whakapai ake ana i te pumau me te kaha, he mea nui mo te pupuri i te ahua tika me te whakaiti i te tupono o te whara i te wa e mahi ana i te Hyperextensions.
• Ko nga Piriti Glute tetahi atu mahi taapiri ki te Hyperextensions, e arotahi ana ki nga glutes me nga hamstrings, e awhina ana ki te whakapai ake i te kaha o te tinana me te pumau, me te awhina i te mahi o Hyperextensions.