Totoro Glute Noho
Āhuatanga whakamahi
Ngā Mahi Whai Ake:
Tiki i te whare taonga mahi i runga i ō pōtae!
Whakataki ki te Totoro Glute Noho
Ko te Seated Glute Stretch he mahi whai hua e aro nui ana ki nga glute, hope, me te tuara o raro, e awhina ana ki te whakarei ake i te ngawari me te whakaiti i te uaua o te uaua. He tino painga tenei toronga mo te hunga e noho noho noho kore ana, mo te hunga e kaha ana ki nga mahi whakakori tinana, na te mea ka taea te aukati i te uaua o te uaua me te whakapai ake i te nekeneke. Ka hiahia pea nga tangata ki te whakauru i te Seated Glute Stretch ki roto i a raatau mahi ki te whakapai ake i te tuunga, te whakanui i nga mahi hakinakina, me te whakaiti i te mate o te tuara o raro me te mamae o te hope.
Whakarite i te: He Whakateretere-Whakamārama Totoro Glute Noho
- Whakapikohia to turi matau ka tuu to waewae matau ki runga i to waewae maui, kia tau ai to rekereke matau ki to pona maui.
- Patohia to turi matau ki raro ki te papa ma te whakamahi i to ringa matau kia hohonu te toronga.
- Kia mau ki tenei turanga mo te 30 hēkona ki te meneti, ka rongo koe i te toronga o to uaua.
- Whakahokia ano te mahi me to waewae maui, kia rite te toronga o nga taha e rua.
Nga Tohu mō te Whakaputa Totoro Glute Noho
- Kia mau te Turanga Pai: I a koe e kumea ana to waewae matau ki to uma, kia mau tonu to tuara. Ma te okioki ki muri, ma te piko ranei ka whakaiti i te whai huatanga o te toronga me te whakararu i to tuara.
- Te Kume Ataahua: Ina toia to waewae ki to uma, mahia marie. Ko te pohehe noa ko te toia kaha rawa atu, ka raru pea te uaua. Kia maumahara, ko te whainga kia rongo i te totoro ngawari, kaua te mamae.
- Purihia me te Tuku: Purihia te toronga mo te 20-30 hēkona, ka ata tuku. A ape i te tukituki, i te korikori ranei na te mea ka whara.
- Whakawhiti Tonu:
Totoro Glute Noho He Pātai Ā Tene
Ka taea e ngā tāngata kapihi te Totoro Glute Noho?
Ae, ka taea e te hunga hou te mahi i nga mahi Seated Glute Stretch. He totoro ngawari e pai ana mo te whakapai ake i te ngawari me te whakamaarama i te taumahatanga i roto i nga kopa me te tuara o raro. Pērā i ngā mahi whakangungu katoa, he mea nui ki te whakamahi i te ahua tika, kaua hoki e pana ki tua atu o te awhe o te neke. Mēnā he āwangawanga hauora ōu, he pai tonu ki te kōrero ki tētahi kaiwhakarato hauora, ki tētahi tohunga whakapakari tinana whaimana ranei i mua i te tiimata i te mahi korikori tinana hou.
He aha ngā rerekētanga māori o te Totoro Glute Noho?
- Ko te Totoro Whakaahua Tuawha he rereke ano, ka takoto koe ki runga i to tuara, ka whiti tetahi pona ki runga i te taha o te pona, ka toia marie te waewae kaore i whiti ki to uma.
- Ko te Seated Twist Glute Stretch he momo rerekee ka noho koe ki te whenua, ka piko tetahi pona ki runga i tetahi atu waewae, ka whakamahi i to tuke ki tera taha ki te pana marie ki te turi piko i te wa e whiria ana to rama.
- Ko te Piko Whakamua Whakawhiti he rerekeetanga o te Seated Glute Stretch e noho ana koe me o waewae ka whiti, katahi ka anga whakamua ki mua, ka toro atu o ringaringa ki o waewae.
- Ko te Standing Glute Stretch he momo rerekee ka tu koe ki runga, ka hiki tetahi waewae, ka okioki te rekereke ki runga i te taha o te pona, katahi ka piko te turi tu i te wa e pana ana.
He aha ngā mahi whakapaipai mō te Totoro Glute Noho?
- Squats: Ko te Squats ehara i te mea ka whakapakari noa i nga glute engari ka whakapai ake i te kaha o te tinana o raro, e whakakii ana i te ngawari i puta mai i te Seated Glute Stretch ma te whakarei ake i te pumau me te taurite.
- Foam Rolling: E mohiotia ana ano ko te tuku whaiaro-myofascial, ka taea e te pahuka i te huri i nga glutes te awhina ki te whakaiti i te uaua me te mamae o te hononga, te whakanui ake i te tohanga, me te whakarei ake i te ngawari, te whakakii i te Seated Glute Stretch ma te whakarato i te toronga hohonu me te whakatairanga i te whakaora tere.
He kupu whakaurunga mō Totoro Glute Noho
- Te toronga hope o te tinana
- Ko nga mahi glute e noho ana
- Te toronga o te glute mo te ngawari o te hope
- Ko nga mahi taumaha tinana mo nga hope
- Totoro noho mo glutes
- Ko nga mahi whakakori taumaha tinana
- Te whakapai ake i te ngawari o te hope me te toronga glute noho
- Ko te taumaha tinana me te whakangungu hip
- Ko te mahi noho mo te kaha o te hope
- Te toronga hope me te taumaha tinana.