Whakamua ki te Taha ki te Mura Runge

• Kōaro Tinana: Maaheni takazo., Kakī
• Taputapu: Ura tinana
• Kōaro Mīhini: Gluteus Maximus, Gluteus Medius, Quadriceps
• Kōaro Tuarua: , Adductor Longus, Adductor Magnus, Gracilis, Pectineous, Tensor Fasciae Latae

Whakataki ki te Whakamua ki te Taha ki te Mura Runge

Ko te Whakamua ki te taha ki muri ko te whakakorikori tinana o raro e aro ana ki nga roopu uaua maha tae atu ki nga glutes, quads, me te hamstrings. He mahi tino pai mo te hunga kaingākau tinana o nga taumata katoa, e whai hua ana ki te whakapai ake i te toenga, te kaha, me te ruruku. Ka hiahia pea nga tangata takitahi ki te whakauru i tenei mahi ki roto i a raatau mahi ki te whakarei ake i te oranga mahi, te whakatairanga i te hangarite uaua, me te whakapiki ake i te manawanui o te tinana.

Whakarite i te: He Whakateretere-Whakamārama Whakamua ki te Taha ki te Mura Runge

• Me hikoi ki mua me to waewae matau ka whakaheke i to tinana ki te tuunga lunge, piko nga turi e rua ki te 90 nga nekehanga, kia mau tonu to turi o mua ki to rekereke.
• Panahia to waewae matau ki te hoki ki te tuunga timatanga, katahi ka hikoi ki te taha me te waewae kotahi, tuku iho ki roto i te taha, kia mau tonu to waewae maui me te piko o to turi matau.
• Panahia ano to waewae matau ki te hoki ki te tuunga timatanga, katahi ka hikoi whakamuri me te waewae kotahi ki roto i te lunge o muri, ka tuku to turi tuara ki te whenua me te pupuri i to turi o mua ki te koki 90 tohu.
• Hoki atu ki te waahi timatanga ka whakahoki ano i te raupapa me to waewae maui. Ka oti i tenei te whakahoki kotahi.

Nga Tohu mō te Whakaputa Whakamua ki te Taha ki te Mura Runge

• Whakahaerehia o Nekehanga: He mea nui kia mahia ia nekehanga me te mana whakahaere. A ape i te tere i roto i te mahi, te whakamahi i te torohaki ki te kawe i a koe mai i tetahi waahi ki tetahi atu. Engari, arotahi ki te whakauru i o uaua me te neke me te hiahia. Ma tenei ka awhina koe ki te whai hua i roto i nga mahi me te whakaiti i te tupono o te whara.
• Whakamahia te Taumaha Tika: Mena kei te whakamahi koe i nga taumaha me tenei mahi, me whiriwhiri koe i te taumaha tika. Ma te whakamahi i te taumaha he taumaha rawa ka whakararu i to ahua me te whakanui ake i to tupono ka whara. Tīmata ki te taumaha mama ake ka piki haere i te wa e pai haere ana to kaha.

Whakamua ki te Taha ki te Mura Runge He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Whakamua ki te Taha ki te Mura Runge?

Ae, ka taea e te hunga timata te mahi Whakamua ki te Taha ki muri ki muri. Heoi, he mea nui ki te timata me te taumaha mama ake, me te kore taumaha rawa kia heke tika koe i nga nekehanga. Kia mahara tonu ki te pupuri tika i to tuara me te whakauru i to matua i roto i tenei mahi. He pai pea ki te whai i tetahi kaiwhakangungu, tangata mohio ranei hei arahi ia koe i roto i nga nekehanga i te tuatahi ki te whakarite kia tika te ahua me te aukati i te whara. Pērā i ngā mahi hou, tīmata puhoi me te whakanui i te kaha i te mea ka pai ake to kaha me to manawanui.

He aha ngā rerekētanga māori o te Whakamua ki te Taha ki te Mura Runge?

• Te Kettlebell Whakamua ki te Taha ki te Whakamuri Lunge: Ko tenei rereketanga ko te pupuri i te kettlebell ki te tuunga kaata, me te taapiri i tetahi wero ki to matua i a koe e neke ana i te raupapa lunge.
• Te peke whakamua ki te taha ki muri ki muri: Ko tenei rereketanga kaha-nui ka uru ki te taapiri i te peke ki waenga i ia lunge, me te whakanui ake i te waahanga cardio o te mahi.
• Whakamua ki te Taha ki te Rear Lunge me te Twist: Ka taapirihia e tenei rereketanga he korikori rama ki ia tuunga lunge, ka uru ki te matua me te whakapai ake i te toenga me te ruruku.
• Whakamua ki te Taha ki te Rear Lunge me te Roopu Aatete: Ko tenei rereketanga ko te whakamahi i te roopu aukati huri noa i nga huha, me te whakanui ake i te wero ki nga glute me nga waewae i te wa o te raupapa lunge.

He aha ngā mahi whakapaipai mō te Whakamua ki te Taha ki te Mura Runge?

• Whakanuia: Ko nga pikinga ka whai ano ki nga uaua o raro o te tinana ka taea te whakapai ake i to pauna me te ruruku, he mea nui hei mahi i te Whakamua ki te Taha ki muri ki muri me te ahua tika me te tika.
• Nga piriti Glute: Ka taea e nga piriti glute te awhina ki te whakapakari i o glute me to hamstrings, he mea nui mo te pumau i te wa o te Whakamua ki te Taha ki te Rear Lunge, ka taea hoki te whakarei ake i te nekehanga o te hope e whai hua ana mo te awhe o te nekehanga e hiahiatia ana i roto i tenei rereketanga o te lunge.