Toronga Hipi Pikoi Tikoi

• Kōaro Tinana: Ngo-pango
• Taputapu: Te micna hoxetek.
• Kōaro Mīhini: Gluteus Maximus
• Kōaro Tuarua: Hamstrings

Whakataki ki te Toronga Hipi Pikoi Tikoi

Ko te Band Bent-over Hip Extension he mahi whakakaha i te tuatahi o te whakakaha i nga glutes, hamstrings, me te tuara o raro, e whai hua ana ki te pai ake o te tuunga me te pumau. He pai tenei mahi mo nga tangata katoa mai i te hunga timata ki te hunga kaingākau ki te whakapakari tinana, na te mea ka ngawari te whakarereke kia rite ki te taumata whakapakari tinana. Ka hiahia nga tangata ki te mahi i tenei mahi hei whakapakari ake i te kaha o te tinana, kia pai ake ai o raatau mahi hakinakina, hei tautoko ranei i a raatau mahi o ia ra.

Whakarite i te: He Whakateretere-Whakamārama Toronga Hipi Pikoi Tikoi

• Me anga whakamua ki to hope kia tata te whakarara o to rama ki te papa, kia tika to tuara, kia piko noa o turi.
• Me ata hiki tetahi waewae ki muri i a koe, kia tika to turi, kia tata ki te teitei o te hope, me te aukati i te kume o te roopu.
• Kia mau ki tenei tuunga mo etahi hēkona, me te whakarite kia noho tapawha o hope ki te papa, kia tika tonu to tuara.
• Whakahokia to waewae ki muri ki te waahi timatanga, me te aukati i te kume o te roopu, katahi ka tuaruatia te mahi me tetahi atu waewae.

Nga Tohu mō te Whakaputa Toronga Hipi Pikoi Tikoi

• Whakahaerehia o Nekehanga: I te toronga o to huha, kia kaha te mahi. A ape i te piu tere o to waewae ki muri, ki muri; engari, arotahi ki te uaua e whai ana koe. Ko te hapa noa ko te ti'aturi i runga i te tere nui atu i te kaha o te uaua, ka taea te whakaiti i te whai hua o te mahi me te whakanui ake i te tupono o te whara.
• Whakamahia te Roopu Matau: Ko te roopu aukati e whakamahia ana e koe kia nui te aukati ki te wero i o uaua me te kore e raru. Mena he maamaa te roopu, kare koe e tino painga; mena he taumaha rawa, ka tupono koe ki te whara.
• Whakauruhia to Core: Kia mau tonu nga uaua o te puku puta noa i te mahi hei tautoko i to tuara o raro me te pupuri i te taurite

Toronga Hipi Pikoi Tikoi He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Toronga Hipi Pikoi Tikoi?

Ae, ka taea e te hunga timata te whakakorikori Hipi Whakapiko Band Bent-over Hip Extension. He korikori iti e aro ana ki nga glutes me nga hamstrings. Heoi ano, pera i nga mahi hou, he mea nui kia timata me te roopu aukati marama me te aro ki te ahua kia kore ai e whara. Mēnā he māuiui, he mamae rānei, ka tohutohuhia kia whakamutua te whakakori tinana me te korero ki tetahi tohunga ngaio.

He aha ngā rerekētanga māori o te Toronga Hipi Pikoi Tikoi?

• Taumaha Ankle Weight Torong Hipi: Engari i te whakamahi i te roopu, ka whakamahia e tenei rereketanga nga taumaha rekereke mo te taapiri atu i te wa o te toronga hipoki.
• Tukotahi-waewae Whakapiko Hipi Toronga: Ko tenei rerekee hiahia ana koe ki te taurite i runga i tetahi waewae i te wa e mahi ana i te toronga hipoki, te whakanui ake i te wero ki to pauna me to pumau.
• Te Poi Pumau Whakapiki-i runga Hipi Toronga: I konei, ka mahia e koe te toronga huha i a koe e okioki ana ki runga i te poi pumau, me te taapiri i tetahi wero ki o uaua matua.
• Whakanuia Hipi Miihini Hipi: Ka mahia tenei rereke ki runga i te miihini omaoma i hangaia mo te toronga hipoki, ka taea e koe te taapiri i te taumaha i a koe e ahu whakamua ana.

He aha ngā mahi whakapaipai mō te Toronga Hipi Pikoi Tikoi?

• Squats: Ko te Squats he tino awhina ki te Band Bent-over Hip Extension na te mea he rite nga roopu uaua - nga glutes me nga hamstrings - engari mai i tetahi koki rereke, e whakarato ana i te mahi tino whanui.
• Lunges: Ko nga lunges tetahi atu mahi e mahi pai ana me te Toronga Hipi Pikoi-i runga. Ka arohia e ratou nga glutes, hamstrings, me nga whaa, e whakarato ana i te whakangungu tinana o raro me te whakapai ake i te kaha me te toenga.