Toronga Hipi Tu Uea

• Kōaro Tinana: Ngo-pango
• Taputapu: Taura ora.
• Kōaro Mīhini: Gluteus Maximus
• Kōaro Tuarua: Hamstrings

Whakataki ki te Toronga Hipi Tu Uea

Ko te Cable Standing Hip Extension he mahi tino whai hua e aro ana, e whakapakari ana i nga uaua gluteal, hamstrings, me te tuara o raro. He mahi tino pai mo te hunga timata me te hunga kaingākau ki te whakapakari tinana e whai ana ki te whakakaha ake i te kaha me te u o te tinana. Ko te whakauru i tenei mahi ki roto i to mahinga ka taea te whakapai ake i to pauna tinana katoa, te tuunga, me te mahi hakinakina, me te whakairo me te tangi i to tinana o raro.

Whakarite i te: He Whakateretere-Whakamārama Toronga Hipi Tu Uea

• Tu ki mua i te mihini taura, kia mau ki te anga hei tautoko, me te whanui o te huha o ou waewae, ka piri te waewae ki te taura ki muri paku atu i to waewae.
• Kia mau tonu to puku me to tuara kia tika, kia ata whakaroa to waewae ki muri, me te hiki ake ki runga ki a koe me te kore e piko to tuara.
• Kia mau ki tenei tuunga mo te wa poto, me te whakarite kei te uru o glutes.
• Whakahokia to waewae ki te waahi timatanga, kia mau tonu te mana whakahaere puta noa i te nekehanga. Whakahokia enei mahi mo te maha o nga tukurua e hiahiatia ana i mua i te huri ki tetahi atu waewae.

Nga Tohu mō te Whakaputa Toronga Hipi Tu Uea

• **Te Nekehanga Whakahaere**: Totoro to waewae tika ki muri i a koe, kia tika to turi engari kaua e kati. Me ata haere tenei mahi me te mana whakahaere. A ape i te piu, te tohe ranei i to waewae, na te mea ka whara, ka kore e whai hua ki nga uaua.
• **Kia mau tonu te Whakangungu**: Whakapaia o uaua puku puta noa i te whakakorikori kia mau ai te taurite me te pumau. Ka awhina ano tenei ki te tiaki i to tuara o raro mai i te uaua.
• ** A ape i te Hyperextension**: Kaua e hiki ake to waewae ki runga ake i to taumata hope na te mea ka raru to tuara o raro. Ko te arotahi ki runga i te whakahekenga o nga uaua glute, kaua ki te teitei o te hiki o te waewae.
• ** Te Manehenga Tonu

Toronga Hipi Tu Uea He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Toronga Hipi Tu Uea?

Ae, ka taea e te hunga timata te whakakorikori Cable Standing Hip Extension. Heoi, he mea nui kia timata me te taumaha mama kia pai ai te ahua me te karo i te whara. He pai ano te whai i te kaiwhakangungu, i te tangata mohio ranei ki te whakaatu i te mahi i te tuatahi kia mohio ai kei te whakamahia te tikanga tika. Pērā i ngā mahi korikori tinana, mena he mamae, me mutu tonu te mahi kia kore ai e whara.

He aha ngā rerekētanga māori o te Toronga Hipi Tu Uea?

• Toronga Hip Tuturu Waewae Waewae: He rerekeetanga uaua ake tenei e uru ana ki te mahi korikori me te waewae kotahi i te wa, ka taea te whakapai ake i te taurite me te ruruku.
• Toronga Hip Tuturu Uea me te Roopu Aatete: I tenei rereketanga, ka whakamahi koe i te roopu aukati hei utu mo te miihini taura, he rereke te momo aukati me te tuku kia nui ake te neke.
• Ko te Toronga Hip Tuturu me te Turi Piko: Ko tenei rereketanga ko te piko o te turi i te wa o te toronga, e aro ana ki nga hamstrings nui atu i te putanga paerewa.
• Toronga Hipi Tu Uea me te Whakanuia Taha: I tenei rereketanga, ka mahi koe i te hiki i te taha taha me to waewae kore utu i a koe e mahi ana i te toronga hope, me te taapiri i te wero me te mahi i ou huha me o hope.

He aha ngā mahi whakapaipai mō te Toronga Hipi Tu Uea?

• Ka taea e te Deadlifts te whakarei ake i nga painga o te Cable Standing Hip Extensions ma te mahi i nga roopu uaua - nga glutes, hamstrings, me te tuara o raro - engari i roto i te tauira nekehanga rereke, na reira ka whakatairanga i te whanaketanga uaua taurite.
• Ko nga Lunges, penei i te Cable Standing Hip Extensions, e arotahi ana ki nga glutes me nga hamstrings, engari ka uru ano ki nga quadriceps me te matua, te whakapai ake i te kaha o te tinana me te toenga e whai hua ana mo nga nekehanga mahi.