Totoro Taha Whakatarewa

• Kōaro Tinana: Maaheni takazo., Kakī
• Taputapu: Whakakētia
• Kōaro Mīhini: Quadriceps
• Kōaro Tuarua: , Adductor Longus, Adductor Magnus, Gluteus Maximus, Gluteus Medius, Gracilis, Soleus, Tensor Fasciae Latae

Whakataki ki te Totoro Taha Whakatarewa

Ko te Totoro Taha Whakatarewa he mahi hihiko e aro ana ki nga obliques, te tuara o raro, me nga pakihiwi, e whai hua nui ana ki te whakarei ake i te ngawari, te pumau o te matua, me te kaha o te tinana. He pai mo nga kaitakaro, kaingākau tinana, mo te hunga e hiahia ana ki te whakapai ake i o raatau mahi me te nekeneke. Ko te hiahia o nga tangata ki te mahi i tenei mahi hei pupuri i te ahua hauora, te whakaiti i te tupono o te whara o nga uaua, me te whakanui i a raatau mahi i roto i nga momo mahi tinana.

Whakarite i te: He Whakateretere-Whakamārama Totoro Taha Whakatarewa

• Me ata whiri ki to taha matau, totoro atu to ringa maui ki runga, kia noho to waewae ki runga ki te whenua, kia totoro te taha maui o to tinana.
• Kia mau ki tenei tuunga mo etahi hēkona, kia mau tonu koe i te raina tika mai i to ringa ki raro ki to waewae.
• Kia ata hoki ki te turanga tuatahi, kia mau tonu te whakahaere i o nekehanga.
• Whakahokia te tukanga ki to taha maui, ka okioki ki to taha maui ka toro atu to ringa matau ki runga.

Nga Tohu mō te Whakaputa Totoro Taha Whakatarewa

• Te Nekehanga Whakahaere: Me okioki atu i te punga, kia toro atu to tinana ki te taha. He mea nui kia mau tonu te mana whakahaere i roto i tenei nekehanga. Ko te hapa noa ko te neke tere, te kaha kaha ranei, tera pea ka whara. Engari, kia ata haere me te ata noho, me te aro ki te rongo i te toronga ki to taha.
• Kia mau tonu te Whakariterite: Kia mau to tinana ki te raina tika mai i to mahunga ki o waewae puta noa i te mahi. A ape i te kopikopiko i to tinana, i te piko ki mua, whakamuri ranei. Ka taea e tenei tirohanga kore e tika te raru, te whara ranei me te whakaiti i te whai huatanga o te toronga.
• Manawa:

Totoro Taha Whakatarewa He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Totoro Taha Whakatarewa?

Ae, ka taea e te hunga timata te mahi Whakatarewa Taha Whakatarewa. Heoi ano, he mea nui kia timata ma te kaha ngawari me te whakanui haere kia kore ai e whara. E taunaki ana kia whai ahua me te tikanga tika i a koe e mahi ana. Ki te kore e tino mohio, he pai tonu te tiki tohutohu mai i tetahi kaiwhakangungu tinana whaimana.

He aha ngā rerekētanga māori o te Totoro Taha Whakatarewa?

• Ko tetahi atu momo rereke ko te "Overhead Suspension Side Stretch," ka hiki ake o ringa ki runga ake i to mahunga i te wa e mahi ana koe i te toronga mo te toronga hohonu atu i nga obliques.
• Ka taea hoki e koe te mahi i te "Toronga Taha Whakatarewa Tangata-Tatahi," ka whakamahi koe i te ringa kotahi ki te pupuri i te here whakatārewatanga, me te arotahi i te toronga ki tetahi taha o to tinana i te wa kotahi.
• Ko te "Totoro Taha Whakatarewa Turi" tetahi atu rerekee ka tuturi koe i runga i te turi kotahi mo te whakapumautanga me te whakahohonu i te toronga.
• Ka mutu, ka taea e koe te whakamatau i te "Whakatarewa Taha Whakatarewa Ake," hei hiki i to waewae ki te taha e toro ana koe, kia uru atu ai o uaua me to waewae.

He aha ngā mahi whakapaipai mō te Totoro Taha Whakatarewa?

• Ko te Overhead Suspension Squat tetahi atu mahi taapiri na te mea ehara i te mea e mahi ana ki te tinana o raro engari ka uru ano ki te matua me te whakapai ake i te pumau o te taha-ki-taha, he mea tino nui mo te pupuri i te taurite i te wa o te Totoro Taha Whakatarewa.
• Ka mutu, he tino pai te Mahere Whakatarewa ki te Totoro Taha Whakatarewa i te mea e whakakaha ana i nga uaua matua, otira ko nga obliques, e tino whai waahi ana ki nga nekehanga totoro taha, na reira ka pai ake te kaha o te mahi.