Tuakana Turi Whakamuri Hiperextension

• Kōaro Tinana: Ngo-pango
• Taputapu: Mikiama tuunga miihurangi

Whakataki ki te Tuakana Turi Whakamuri Hiperextension

Ko te Lever Kneeling Reverse Hyperextension he mahi whakapakari kaha e aro nui ana ki te tuara o raro, ki te hiku, me te hamstrings, e whakatairanga ana i te pai ake o te tu me te pumau. He pai mo nga taangata katoa o nga taumata whakapakari tinana, ina koa ko te hunga e whai ana ki te whakanui i o raatau kaha me te hauora o te tuara. He pai tenei mahi na tona kaha ki te whakaiti i te mamae o raro, te whakapai ake i nga mahi hakinakina, me te awhina i te aukati i nga whara.

Whakarite i te: He Whakateretere-Whakamārama Tuakana Turi Whakamuri Hiperextension

• Me whakarite kia tika to tinana, kia noho kore to mahunga, kia toro atu o waewae ki raro i a koe.
• Tīmatahia te korikori mā te whakahāngai i ō glute me ngā uaua o muri ki raro ki te hiki ake i ō waewae tae noa ki te hanga raina tika o to tinana mai i to mahunga ki o rekereke.
• Kia mau ki tenei tuunga mo te tuarua, kia mau tonu koe i te nekehanga me te kore e piu o waewae.
• Whakahokia o waewae ki te waahi tiimata, kia mau tonu te mana o te nekehanga, ka whakahoki ano i te mahi mo te maha o nga tukurua e hiahiatia ana.

Nga Tohu mō te Whakaputa Tuakana Turi Whakamuri Hiperextension

• **Whakamahia To Core**: I a koe e mahi ana i te hyperextension, uru atu to uho me to hiku ki te hiki i ou waewae. A ape i te whakamahi i o uaua tuara ki te hiki i te mea he hapa noa tenei ka puta te mamae o muri, te whara ranei. Ko to matua me to glutes me mahi te nuinga o nga mahi.
• **Whakahaere Mana**: Kia puhoi me te whakahaere i o nekehanga. A ape i te piu o ou waewae, me te kaha ki te hiki ake. Ma tenei ka whakarite kia kaha koe ki te mahi i nga uaua kua whakaritea kia kaua e whara.
• **Kia Totika o Waewae**: Ko tetahi atu he ko te whakapiko i nga turi i te wa e hiki ana. Kia tika tonu o waewae puta noa i te mahi. Ka awhina tenei

Tuakana Turi Whakamuri Hiperextension He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Tuakana Turi Whakamuri Hiperextension?

Ae, ka taea e te hunga timata te mahi i te mahi Lever Kneeling Reverse Hyperextension, engari me timata ki te iti te taumaha me te aro ki te ahua tika kia kore ai e whara. He mea pai ano kia whai tetahi tohunga whakapakari tinana hei arahi ia ratou i roto i nga mahi korikori i te tuatahi kia tika ai ta ratou mahi.

He aha ngā rerekētanga māori o te Tuakana Turi Whakamuri Hiperextension?

• Ko te Tabletop Reverse Hyperextension tetahi atu rereketanga ka taea te mahi me te kore taputapu, ma te whakamahi i to taumaha tinana hei parenga.
• Ko te Whakahoki Whakamuri Whakamuri Awhina-Awhina ko te whakamahi i te roopu aukati, ka taea te whakanui ake i te kaha o te mahi.
• Ko te Incline Bench Reverse Hyperextension he rerekee ka whakamahia e koe he papa tapapa, ka taea te awhina ki te aro ki nga uaua rereke i to tuara o raro me to papa.
• Ko te Swiss Ball Reverse Hyperextension tetahi atu rereketanga e whakamahi ana i te poi Swiss, e whakarato ana i te taumata rereke o te koretake me te wero ki te mahi.

He aha ngā mahi whakapaipai mō te Tuakana Turi Whakamuri Hiperextension?

• Ka taea e nga piriti Glute te whakakii i te Lever Kneeling Reverse Hyperextensions ma te aro ki nga roopu uaua ano, otira ko nga glutes me nga hamstrings, engari he huarahi rereke, ka taea te whakapakari ake i enei waahanga.
• He pai te whakakorikori a Manu Kuri i te mea ka aro ano ratou ki te tino pumau me te kaha o te tuara o raro, he rite ki te Lever Kneeling Reverse Hyperextensions, engari ka whakauru ano hoki i te toenga me te ruruku, e pai ake ai te mahi whakangungu.