Tu Ana Waewae Whakarunga Hamstring Totoro

• Kōaro Tinana: Ivi Wāri Gaio, Kakī
• Taputapu: Ura tinana

Whakataki ki te Tu Ana Waewae Whakarunga Hamstring Totoro

Ko te Standing Leg Up Hamstring Stretch he mahi tino whai hua i hangaia hei whakarei ake i te ngawari, te whakapai i te toenga, me te whakaiti i te mamae o raro o muri ma te toronga o nga uaua me nga uaua kuao kau. He pai tenei mahi mo nga kaitakaro, mo te hunga e noho noho kore ana, mo te hunga ranei i muri i te wharanga e whai ana ki te whakapakari i te tinana o raro. Ko te whakauru i tenei toronga ki roto i o mahinga ka taea te whakapai ake i nga mahi hakinakina, te whakanui i nga nekehanga mahi o ia ra, me te whakatairanga i te hauora tinana katoa.

Whakarite i te: He Whakateretere-Whakamārama Tu Ana Waewae Whakarunga Hamstring Totoro

• Whakaarahia to waewae matau ki mua i a koe, kia mau tonu to turi, ka toro atu o ringaringa ki to waewae kua ara ake.
• Kia mau ki to waewae, ki to rekereke ranei, mena ka taea e koe, kia hohonu te toronga. Mena kaore e taea e koe te toro atu, mauhia to waewae ki te waahi pai rawa atu.
• Kia mau ki tenei tuunga mo te 20 ki te 30 hēkona, me te pupuri i to pauna me te whakarite kia piko to waewae e tu ana.
• Whakahokia to waewae ki raro ki te whenua ka whakahoki ano i to waewae maui mo te wa rite.

Nga Tohu mō te Whakaputa Tu Ana Waewae Whakarunga Hamstring Totoro

• **Te Nekehanga Whakahaere**: A ape i nga korikori, tere tere ranei ka puta he uaua, he whara ranei. Engari, me ata ara ake to waewae me te whakahaere tika. Ki te kore e taea e koe te hiki i to waewae kia teitei rawa, ka pai. Ka roa te wa, ka piki ake to ngawari.
• **Whakamahia te Tautoko mena e hiahiatia ana**: Mena he tauhou koe ki tenei mahi, he raruraru taurite ranei koe, whakamahia he pakitara, he turu ranei hei tautoko. Ka taea e tenei te awhina i a koe ki te pupuri i te taurite me te arotahi ki te toronga, kaua ki te awangawanga mo te taka.
• ** A ape i te Totoro Nui **: Ko tetahi hapa noa ko te tohe i te toronga ma te hiki ake i to waewae ki runga rawa, ki te whakatikatika ranei i to turi. Ka taea e tenei te wero i to hamstring me te whara. Engari, hikitia to waewae ki

Tu Ana Waewae Whakarunga Hamstring Totoro He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Tu Ana Waewae Whakarunga Hamstring Totoro?

Ae, ka taea e te hunga timata te mahi Standing Leg Up Hamstring Stretch. Engari, he mea nui kia tika te mahi kia kore ai e whara. Anei me pehea: 1. Tu tika ki runga ka hikina tetahi waewae ki runga i te mata mau, teitei, penei i te hikoi, i te tauera, i te reera ranei. Ko to waewae kua ara ake kia piko, kaua e tohu. 2. Kia tika to tuara me te ata anga whakamua mai i ou hope kia rongo koe i te toronga o muri o to huha. Me whakarite kia kaua koe e huri i to tuara. 3. Purihia te toronga mo te 30 hēkona, ka huri waewae. Kia maumahara, he mea nui kia whakamahana i mua i te toronga kia kore ai e pehia o uaua. Waihoki, kaua rawa e totoro ki te mamae. Me waiho he kume ngawari, kaua ko te pana mamae. Mena kei a koe etahi ahuatanga hauora, whara ranei, he pai ki te tirotiro ki tetahi kaiwhakarato hauora, ki tetahi tohunga ngaio tinana ranei i mua i te tiimata i tetahi tikanga whakakori tinana hou.

He aha ngā rerekētanga māori o te Tu Ana Waewae Whakarunga Hamstring Totoro?

• Totoro Hamstring Takoto: I tenei rereketanga, ka takoto koe ki runga i to tuara, ka hikina tetahi waewae ki runga ki te rangi ka toia marie ki a koe.
• Te Totoro o te Hamstring me te Tae: Ko te takoto ki to tuara me te tarai i te here, te tauera ranei ki to waewae, katahi ka toia te here ki te totoro i to hamstring.
• Ko te Totoro o te Hamstring: Ko te takoto i to tuara kia tata ki te pakitara me te okioki i to waewae ki te pakitara, katahi ka turaki marie i to waewae ki runga i te pakitara kia toro ai te hamstring.
• Te Totoro o te Hamstring i runga i te Taahiranga, i te Taahi ranei: Ko tenei rereketanga ko te tu me te whakanoho i tetahi waewae ki runga i te hikoi, i te tuuru ranei, ka piko ki mua i te hope ki te toro i te hamstring.

He aha ngā mahi whakapaipai mō te Tu Ana Waewae Whakarunga Hamstring Totoro?

• Squats: Ka mahi nga squats ki te tinana o raro katoa, tae atu ki nga hamstrings, e whakarato ana i te nekehanga hihiri e whakakii ana i te toronga pateko o te Standing Leg Up Hamstring Stretch, ka puta he mahinga mahi taurite.
• Piriti Glute: Ko tenei mahi e whakapakari ana i nga glutes me nga hamstrings, he rite tonu nga roopu uaua e whaaia ana e te Standing Leg Up Hamstring Stretch, na reira ka whakatairanga i te kaha o te tinana o raro me te ngawari.