Te Totoro Iliotibial

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

Whakataki ki te Te Totoro Iliotibial

Ko te Standing Iliotibial Stretch he mahi whai hua i hangaia hei whakanui ake i te ngawari me te whakaiti i te raruraru i roto i te roopu iliotibial, he hononga e rere ana i waho o te huha. He tino painga mo te hunga omaoma, kaieke paihikara, me te hunga e whai waahi ana ki nga mahi tino kaha, i te mea he kaha ake enei roopu ki te whakawhanake i te mate iliotibial band. Ko te whakauru i tenei toronga ki roto i to mahinga ka awhina i te aukati i te whara, te whakapai ake i te nekeneke, me te whakarei ake i nga mahi katoa i roto i nga mahi whakakori tinana.

Whakarite i te: He Whakateretere-Whakamārama Te Totoro Iliotibial

• Kia mau tonu to ringa maui ki runga i te pakitara hei tautoko, whakapikoa to turi maui kia paku.
• I a koe e pupuri ana i tenei tuunga, whakapikohia to tinana o runga ki te taha maui ka pana to hope matau ki waho kia rongo koe i te toronga ki waho o to huha matau me to huha.
• Puritia tenei toronga mo te 20 ki te 30 hēkona, ka ata hoki ki te turanga timatanga.
• Whakahokia enei taahiraa mo tera taha ma te whakawhiti i to waewae maui ki muri i to taha matau ka okioki ki te taha matau.

Nga Tohu mō te Whakaputa Te Totoro Iliotibial

• Tikanga Takoto: Me anga marie ki tou taha maui kia rongo koe i te toronga ki waho o to huha matau. Kaua e okioki ki tawhiti, tere rawa ranei, na te mea ka pehia e koe o uaua.
• Turanga ringa: Whakaarahia to ringa matau ki runga ka anga ki te taha maui. Ma tenei ka kaha ake te toronga. Heoi, karohia te totoro kaha, te akiaki ranei i to ringa kia toro atu i te waatea.
• Puritia me te Tukurua: Purihia te toronga mo te 15-30 hēkona, ka huri i nga taha ka tuaruatia. Kaua e pupuhi, kaua e whakamahi i nga nekehanga hihiko, na te mea ka pakaru te uaua, ka raru ranei.
• Tikanga: Ko te riterite te mea matua. Whakaharatauhia tenei toronga i ia ra, i ia ra, kia mau tonu te ngawari me te aukati i te piri o roto

Te Totoro Iliotibial He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Te Totoro Iliotibial?

Ae, ka taea e te hunga timata te mahi Standing Iliotibial Stretch. Heoi, he mea nui ki te whakarite i te ahua tika kia kore ai e whara. He pai pea te whai i tetahi kaiwhakangungu, i tetahi tangata mohio ranei hei tirotiro i te tuatahi ki te whakarite tikanga tika. Me mahara tonu ki te whakamahana i mua i te toronga, kaua rawa e totoro ki te mamae. Mena ka raru koe, mutu tonu te mahi.

He aha ngā rerekētanga māori o te Te Totoro Iliotibial?

• Te Totoro Iliotibial Band: I a koe e takoto papatahi ana ki to tuara, mauria tetahi pona ki to uma, katahi ka toia marie puta noa i to tinana ki tera pakihiwi.
• Te Totoro Taha Iliotibial Taha: Takoto ki to taha me nga waewae e rua e torohia ana, katahi ka whakapikoa to waewae o runga ki muri o to waewae o raro, ka mau i te waewae o te waewae o runga ka toia marie ki to papa.
• Taiepa Iliotibial Band Totoro: Tu ki te taha o te pakitara me te waewae e tata ana ki te pakitara ka whiti ki muri i tetahi, ka anga ki te pakitara kia toro atu te huha o waho o te waewae o muri.
• Foam Roller Iliotibial Band Stretch: Ko tenei putanga ko te whakamahi i te roera pahuka. I a koe e takoto ana i to taha

He aha ngā mahi whakapaipai mō te Te Totoro Iliotibial?

• Hip Abduction: Ko tenei mahi e arotahi ana ki nga uaua o te huha o waho, tae atu ki te roopu iliotibial, ka taea te awhina ki te whakapai ake i te whai hua o te Standing Iliotibial Stretch ma te whakanui ake i te kaha me te manawanui.
• Te Hukarere Huka: Ahakoa ehara i te mahi tawhito, ka taea e te hurihuri pahuka te whakakii i te Standing Iliotibial Stretch ma te awhina ki te wawahi i nga knots me te whakaiti i te awangawanga i roto i te roopu iliotibial, e arai ana ki te pai ake o te ngawari me te awhe o te nekehanga.