Whakanuia a Glute Ham

• Kōaro Tinana: Ivi Wāri Gaio, Kakī
• Taputapu: Ura tinana
• Kōaro Mīhini: Hamstrings
• Kōaro Tuarua: Gastrocnemius, Gluteus Maximus

Whakataki ki te Whakanuia a Glute Ham

Ko te Glute Ham Raise he mahi kaha e aro nui ana ki nga hamstrings, glutes, me te tuara o raro, e whakatairanga ana i te kaha, te ngawari, me te pumau i roto i te mekameka o muri. He mahi tino pai, ehara mo nga kaitakaro anake e hiahia ana ki te whakanui i o raatau mahi i roto i nga hakinakina e hiahia ana te kaha pahū, engari mo te hunga e whai ana ki te whakapai ake i to ratau oranga tinana, ki te whakaora ranei i etahi momo whara. Ma te whakauru i tenei mahi ki roto i taau mahi, ka taea e koe te whakanui ake i te kaha o te tinana o raro, te whakapai ake i to tere me te pekepeke, me te whakaiti i te kino o te whara i te tuara o raro me nga turi.

Whakarite i te: He Whakateretere-Whakamārama Whakanuia a Glute Ham

• Me anga koe ki runga i te miihini, me o turi ki raro tonu i te papa. Me noho tika to tinana mai i to mahunga ki ou turi.
• Whakahekea to tinana o runga ki te papa ma te piko o nga turi. Kia tika to tuara, kia mau tonu to matua.
• Kia tata te whakarara o to tinana ki te papa, whakamahia to hamstrings me to glutes ki te toia to tinana ki runga ki te turanga timatanga.
• Whakahokia tenei motini mo te maha o nga tukurua e hiahiatia ana, kia mau tonu te ahua o te mahi puta noa i te mahi.

Nga Tohu mō te Whakaputa Whakanuia a Glute Ham

• **Kia mau ki te tuara tika**: He mea nui kia tika to tuara puta noa i te nekehanga katoa kia kore ai e whara. A ape i te whakaawhiwhi i to tuara me te toro atu ranei ki te tihi o te nekehanga.
• **Te Nekehanga Whakahaere**: He hapa noa kei te tere haere i roto i nga mahi whakangungu. Engari, arotahi ki runga i te nekehanga puhoi me te whakahaere i te huarahi ki raro me te piki ki runga. Ka awhina tenei ki te whakauru i o uaua me te whakaiti i te tupono o te whara.
• **Whakauruhia o Puku me o Hamstrings**: Ko te Glute Ham Raise e aro tuatahi ana ki o glute me to hamstrings. Me mohio kei te mahi koe i enei uaua i te wa e mahi ana koe. He hapa noa ko te whakamahi i to tuara o raro ki

Whakanuia a Glute Ham He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Whakanuia a Glute Ham?

Ae, ka taea e te hunga timata te mahi i te korikori Glute Ham Raise, engari he kaupapa whakawero e hiahia ana kia nui te kaha o te hamstring me te glute. He mea nui kia puhoi te tiimata me te whakamahi i te ahua tika kia kore ai e whara. Ka hiahia pea te hunga timata ki te whakarereke i te mahi, ki te whakamahi awhina ranei kia kaha ra ano te kaha. E taunaki ana kia whai kaiwhakangungu, he tangata mohio ranei hei arahi ia koe i roto i te mahi i te tuatahi.

He aha ngā rerekētanga māori o te Whakanuia a Glute Ham?

• Ko te Banded Glute Ham Raise tetahi atu putanga e whakamahia ana he roopu whakatete ki te taapiri atu i te parenga, kia uaua ake te mahi.
• Ko te Incline Glute Ham Raise ko te mahi i te korikori i runga i te tauera anga, me te whakanui ake i te taumata uaua ma te mahi ki te taikaha.
• Ko te Whakanuia o te Waewae Waewae Hami he mahi i te korikori me te waewae kotahi i te wa kotahi, e awhina ana ki te whakatika i nga ngoikoretanga o nga uaua me te taapiri i te wero.
• Ko te Weighted Glute Ham Raise ko te pupuri i te pereti taumaha, i te dumbbell ranei i runga i to uma i te wa e mahi ana koe i te korikori tinana, te whakanui ake i te aukati me te uaua ake o te mahi.

He aha ngā mahi whakapaipai mō te Whakanuia a Glute Ham?

• Ko te Squats he tino pai ki te Glute Ham Raise i a raatau e aro ana ki nga roopu uaua ano, ko te nuinga o nga glutes me nga hamstrings, engari ka uru ano ki nga whaa me te matua, e whakarato ana i te whakangungu tinana o raro.
• Ko te Romanian Deadlift tetahi atu mahi e pai ana te hono ki te Glute Ham Raise, i te mea e aro ana ki te nekehanga hinge hip, he mea matua mo te whakapakari i nga hamstrings me te glutes, me te whakapai ake i te toenga me te pumau.