Whakahoki taura

• Kōaro Tinana: Ngaata-poka Ure
• Taputapu: Taura ora.

Whakataki ki te Whakahoki taura

Ko te whana taura he mahi tino whai hua mo te aro me te whakapakari i nga uaua gluteal, e whakarato ana i te mahi whakangungu mo te tone me te hanga i nga reke. He pai tenei mahi mo te hunga e hiahia ana ki te whakakaha ake i te kaha o te tinana o raro, inaa ko nga kaitäkaro, kaingākau whakakori tinana ranei e hiahia ana kia kaha ki te whakapakari i a raatau mahi. Ka hiahia pea nga tangata ki te whakauru i nga whana taura ki roto i o raatau mahinga mo te pai ake o te mahi tinana, te pai ake o te tu, me te whakapai ake i te ahua rerehua.

Whakarite i te: He Whakateretere-Whakamārama Whakahoki taura

• Tu anga atu ki te mihini taura me o waewae te whanui-hiku ka mau ki te miihini kia taurite.
• Kia mau tonu to uho me te piko o to turi, kia ata whana te waewae e piri ana ki te taura ki muri i a koe.
• Whana whakamuri kia roa rawa te toronga o to waewae ka rongo koe i te kumete i roto i ou kopa, katahi ka ata whakahoki mai i to waewae ki te turanga timatanga.
• Whakahokia tenei nekehanga mo te maha o nga tukurua e hiahiatia ana i mua i te huri ki tetahi atu waewae.

Nga Tohu mō te Whakaputa Whakahoki taura

• **Whakahaere Mana**: Ko te mea nui kia whai hua tenei mahi ko te puhoi me te whakahaere. I a koe e toro atu ana i to waewae ki muri, kia mau tonu to matua me to tuara kia tika. A ape i te hapa noa o te whakamahi i te torohaki ki te piu i to waewae ki muri, whakamuri. Engari, arotahi ki te whakamau i o glutes i a koe e whana ana ki muri, me te aukati i te taura ka hoki koe ki te tuunga timatanga.
• ** A ape i te Whakanuia **: He mea nui kia kaua e toroa to waewae ina whana whakamuri. Ka taea e tenei te arai i te riu o raro, i te whara ranei. Me toro atu to waewae ki muri i a koe, kia rite ki to tinana,

Whakahoki taura He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Whakahoki taura?

Ae, ka taea e te hunga timata ki te mahi i te whakakorikori Cable Kickback. Heoi, he mea nui ki te timata me te taumaha mama kia pai ai te ahua me te aukati i te whara. He pai ano te whai i te kaiwhakangungu, i te kaikawe omaoma mohio ranei ki te whakaatu i te mahi i te tuatahi kia mohio ai koe ki te tikanga tika. Pērā i ngā mahi korikori, he mea nui kia piki haere te taumaha i te mea ka pai ake te kaha me te whakamarie me te mahi korikori.

He aha ngā rerekētanga māori o te Whakahoki taura?

• Nga Whakamuri Taumaha Ankle: Ma te tarai i nga taumaha ki o rekereke, ka taea e koe te mahi i te nekehanga whana ki muri me te kore e hiahia miihini, taputapu ranei.
• Ko te Whakahoki Waewaewae Kotahi: Ko tenei rereketanga ko te mahi kickback me te waewae kotahi i te wa kotahi, ka taea te wehe me te whakapakari i ia glute takitahi.
• Nga Whakamuri Uea-Turi: I tenei rereketanga, ka piko to turi ki te koki 90-tohu i te wa o te whana, ka awhina ki te aro ki nga waahanga rereke o to glutes.
• Whakamuri Taura me te Twist: Ko te taapiri i te whiri ki te tihi o te nekehanga whana ka awhina koe ki te whakauru i o obliques, me te taapiri i tetahi atu waahanga o te mahi matua ki te mahi.

He aha ngā mahi whakapaipai mō te Whakahoki taura?

• Lunges: Ka mahi ano a Lunges i nga glutes, hamstrings, me te whaa, he rite ki nga whana taura, engari ka taapirihia he waahanga o te taurite me te pumau, te whakarei ake i te kaha o te tinana o raro me te whakakotahi.
• Nga Whakamatea: Ka whakakiia e te Deadlifts nga whana taura ma te aro ki te mekameka o muri, tae atu ki nga glutes me nga hamstrings, engari ka uru ano ki te tuara o raro me te matua, e whakatairanga ana i te kaha me te pumau.