Wehehia te taha taha ki te Huri

• Kōaro Tinana: Maaheni takazo., Kakī
• Taputapu: Ura tinana
• Kōaro Mīhini: , Adductor Longus, Adductor Magnus, Gluteus Medius, Gluteus Minimus, Gracilis, Pectineous, Quadriceps
• Kōaro Tuarua: Hamstrings, Iliopsoas, Quadriceps, Sartorius, Soleus

Whakataki ki te Wehehia te taha taha ki te Huri

Ko te Split Lateral Squat with Roll he whakakorikori tinana o raro e whakanui ana i te kaha, te ngawari, me te taurite. He mea pai mo nga kaitakaro me te hunga kaingākau ki te whakapakari tinana e whai ana ki te whakapai ake i o raatau neke me te pumau, ina koa ki nga hakinakina e hiahia ana ki nga mahi taha-taha. Ko te whakauru i tenei mahi ki roto i to mahinga ka taea te awhina i te aukati i nga whara, te whakanui ake i te kaha o te waewae, me te whakarei ake i nga mahi hakinakina katoa.

Whakarite i te: He Whakateretere-Whakamārama Wehehia te taha taha ki te Huri

• Takahia to waewae matau ki te taha, kia mau tonu to waewae maui ki te waahi kei reira, kia whanui koe.
• Whakahekea to tinana ki roto i te tuunga squat, piko ki nga turi me te turaki i to hope ki muri, me te huri i te poi, te dumbbell ranei ki te taha matau.
• Pania whakamuri ki runga ki te turanga timata, toia te poi, te dumbbell ranei ki waenganui.
• Whakahokia ano te nekehanga ki te taha maui, ka puta ki waho me to waewae maui ka huri i te poi, te dumbbell ranei ki te taha maui.

Nga Tohu mō te Whakaputa Wehehia te taha taha ki te Huri

• Whakahaerehia te Rarangi: I a koe e mahi ana i te roera, kia mohio koe kei te whakahaere koe i te nekehanga, kaua e waiho te torohaki. Ehara tenei i te whakanui ake i te whai huatanga o te mahi, engari ka whakaitihia te tupono o te whara. Hurihia te taumaha me te ata noho, me te arotahi ki o uaua taha.
• Whakamahia nga Taumaha Tika: Ma te whakamahi i nga taumahatanga he taumaha rawa ka paheke te ahua me te whara kino. Tīmatahia ki te taumaha ka taea e koe te mahi i te mahi ma te tikanga pai, ka piki haere i te wa e pai haere ana to kaha.
• Kia mau ki to kaupapa matua: I nga wa katoa o te mahi, kia mau tonu to kaupapa. Ka awhina tenei ki te pupuri i to pauna, tautoko i to

Wehehia te taha taha ki te Huri He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Wehehia te taha taha ki te Huri?

Ae, ka taea e te hunga timata te mahi Split Lateral Squat with Roll exercise. Engari, he mea nui ki te timata me te iti o te taumaha ki te karo i te whara me te whakarite i te ahua tika. E taunaki ana kia whai kaiwhakangungu, he kaiarahi takitahi mohio ranei i roto i te tukanga kia tika ai te tikanga. Pērā i ngā mahi whakakori tinana, he mea nui ki te whakarongo ki to tinana, kaua e pana tere rawa.

He aha ngā rerekētanga māori o te Wehehia te taha taha ki te Huri?

• Takitahi-Waewae Ritua taha taha me te Hurihuri: Ko tenei rereketanga ko te mahi i te mahi i runga i tetahi waewae i te wa kotahi, e whakanui ana i te taurite me te ruruku.
• Wehehia te taha taha ki te Rori Poi rongoa: I tenei rereketanga, ka whakamahia he poro rongoa hei utu mo te roera pahuka, he rereke te ahua o te aukati me te whakauru atu i nga uaua matua.
• Wehehia te taha taha ki te BOSU Ball Roll: Ka whakamahia e tenei rereketanga he poi BOSU mo te roera, me te taapiri i tetahi waahanga o te koretake e wero ana i nga uaua o te tinana o raro.
• Whakawehea i te taha taha ki te Roopu Riri Atete: Kei roto i tenei rereketanga he roopu aukati huri noa i nga huha, i nga pona waewae ranei, me te taapiri atu i te aukati ki te neke me te kaha ake te mahi i nga uaua waewae.

He aha ngā mahi whakapaipai mō te Wehehia te taha taha ki te Huri?

• Lunges: He mahi taapiri pai a Lunges na te mea ka peehia e ratou te tu wehe o te Split Lateral Squat me te Roll, e mahi ana i runga i nga roopu uaua ano engari me te whakapai ake i to ruruku me to taurite, he mea tino nui mo te mahi i te squat wehe ma te haumaru me te whai hua.
• Piriti Glute: Ko te mahi a Glute Bridge e whakakii ana i te Split Lateral Squat me te Roll ma te arotahi ki te mekameka o muri, ina koa ko nga glutes me nga hamstrings, he mea nui mo te pupuri i te ahua tika me te whakarato i te kaha i te wa e wehea ana te nekehanga.