Tuanui Whakamuri Toronga

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

Whakataki ki te Tuanui Whakamuri Toronga

Ko te Lever Back Extension he whakangungu whakangungu kaha e aro nui ana ki nga uaua o raro o muri, engari ka uru ano ki nga glutes me nga hamstrings. He mahi tino pai mo te hunga e titiro ana ki te whakapai ake i o raatau kaha matua, te tuunga, me te hauora o muri. Ma te mahi i tenei mahi, ka taea e tetahi te whakarei ake i te whakamaramatanga o te uaua, te whakaiti i te tupono o nga whara o muri, me te whakapai ake i a raatau mahi i etahi atu mahi tinana.

Whakarite i te: He Whakateretere-Whakamārama Tuanui Whakamuri Toronga

• Kapohia nga ringaringa o te miihini me te whakarite kia tika to tinana, me to tuara ki te tuunga kore.
• Tīmatahia te korikori mā te piko ki mua i tō hope i te mea e taea ana e koe, kia noho papa to tuara.
• Na, hikitia to rama ki runga ma te whakamahi i ou uaua o muri kia tika ano to tinana.
• Whakahokia tenei nekehanga mo te maha o nga tukurua e hiahiatia ana, kia mau tonu te mana whakahaere me te ahua tika puta noa i te mahi.

Nga Tohu mō te Whakaputa Tuanui Whakamuri Toronga

• Whakahaerehia To Nekehanga: Ko te Whakanuia Whakamuri me mahi ma te puhoi me te whakahaere. A ape i te omaoma, te whakamahi tere ranei ki te hiki ake i to tinana, na te mea ka hee te ahua me te whara. Engari, arotahi ki te whakauru i nga uaua o muri ki te hiki me te whakaheke i to tinana.
• Aukati i te Whakanuia: Ko tetahi hapa noa hei karo ko te toronga o to tuara ki runga o te nekehanga. Ka taea e te hyperextension te whakapouri i to tuara, ka whara pea. Engari, mutu te neke i te wa e noho ana to tinana ki o waewae.
• Whakaha Tika: He mea nui te manawa tika i nga wa katoa e mahi ana,

Tuanui Whakamuri Toronga He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Tuanui Whakamuri Toronga?

Ae, ka taea e te hunga timata ki te mahi i te whakakorikori Lever Back Extension, engari me timata ma te taumaha ngawari, me te miihini noa ranei kia pai ai te ahua me te karo i te whara. He mea nui ano kia whai kaiwhakangungu, tetahi tangata ranei e mohio ana ki te mahi hei arahi i a ia i te tuatahi. Pērā i ngā mahi korikori katoa, he mea nui kia whakamahana tika me te whakarongo ki to tinana kia kore ai e werohia, kia whara ranei.

He aha ngā rerekētanga māori o te Tuanui Whakamuri Toronga?

• Ko te Prone Lever Back Extension, e mohiotia ana ko te toronga whakamuri takoto, ka mahia i te wa e takoto anga ana ki runga i te miihini tuara, e aro ana ki nga uaua o muri me te koki rereke.
• Ko te Incline Lever Back Extension he momo rerekee ka mahia te korikori ki runga i te tauera anga, ka piki ake te wero me te kaha o te mahi.
• Ko te Toronga Whakamuri Waewae-Waewae he rerekee ake ake, e mahia ana ma te toro atu i tetahi waewae i ia wa, e awhina ana ki te wehe me te whakapakari i ia taha o te tuara o raro takitahi.
• Ko te Weighted Lever Back Extension tetahi atu rerekee ka whakamahia etahi atu taumahatanga hei whakanui ake i te parenga, kia kaha ake te whakawero me te whai hua mo te tipu me te kaha o te uaua.

He aha ngā mahi whakapaipai mō te Tuanui Whakamuri Toronga?

• Ko te Hyperextensions tetahi atu mahi tino pai e hono pai ana ki te Lever Back Extension, i te mea e aro ana ratou ki nga uaua o te tuara o te tuara o raro, me te whakanui ake i to kaha ki te mahi i nga nekehanga toronga me te whakatairanga i te pai ake o te tu.
• Ko te mahi pai o te ata ka whakakiia ano te Lever Back Extension na te mea e mahi ana i te tuara o raro me nga hamstrings, he rite ki te Lever Back Extension, na reira ka pai te whakangungu mo te mekameka o muri.