Whakanuia te Waewae Mahere Taha

• Kōaro Tinana: Ngo-pango
• Taputapu: Ura tinana

Whakataki ki te Whakanuia te Waewae Mahere Taha

Ko te Side Plank Leg Raise he mahi whakawero e whakanui ana i te kaha matua, te u, me te taurite i te wa e aro ana ki nga glutes me nga kahaki hope. He pai mo nga kaitakaro, kaingākau whakakori tinana, mo te hunga e hiahia ana ki te whakapai ake i o raatau mahi me te whakahaere tinana. Ka hiahia pea nga tangata takitahi ki te whakauru i tenei mahi ki roto i a raatau mahi ki te whakarei ake i o raatau mahi hakinakina, ki te whakapai ake i te tuunga, ki te tarai ranei i o ratau puku me nga uaua o raro.

Whakarite i te: He Whakateretere-Whakamārama Whakanuia te Waewae Mahere Taha

• Puritia to tinana ki te raina tika mai i te mahunga ki te matimati, uru atu ki to matua, ka whakaara ake i to hiku mai i te whenua, kia taurite ki te taha o to waewae o raro me to ringa.
• Ma te mana whakahaere, whakaarahia to waewae o runga ki te teitei ka taea e koe me te kore e whakararu i to pauna, i te whakatikatika ranei o to tinana.
• Whakahokia to waewae o runga ki raro, me te mana whakahaere, kia piki to hope me to tinana ki te raina tika.
• Whakahokia enei mahi mo te nui o nga tukurua e hiahiatia ana, ka huri i nga taha ka tuaruatia me tetahi atu waewae.

Nga Tohu mō te Whakaputa Whakanuia te Waewae Mahere Taha

• Kia mau tonu: I te wa e hiki ana koe i to waewae, karohia te toka whakamuri. Ko te whainga kia mau tonu to tinana ki te whakauru i to matua me to glutes. Ko te hapa noa ko te tuku i nga hope kia totohu, kia huri ranei; kia hikitia, kia tapawha ki mua.
• Te Nekehanga Mana: Whakanuia to waewae o runga kia ata me te kaha ki te teitei me te kore e whakararu i to ahua, katahi ka heke iho ki raro. Me karo i te pohehe o te tere haere i te nekehanga, te whakamahi i te torohaki ki te hiki i to waewae, na te mea ka whara, ka whakaiti i te whai hua o te mahi.
• Te Manawa Tika: Kia mahara ki te manawa i te wa e mahi ana. Whakangohu ka hiki ake to waewae me to exh

Whakanuia te Waewae Mahere Taha He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Whakanuia te Waewae Mahere Taha?

Ae, ka taea e te hunga timata te mahi Whakakorikori Waewae Taha Taha, engari he uaua pea na te mea he pai te pauna me te kaha matua. E taunaki ana kia timata ma te papa taha taha tuatahi me te taapiri i te piki o te waewae ka pai ake te kaha me te toenga. Ka taea hoki te whakarereke, penei i te okioki i te turi o raro ki te whenua. Pērā ki ngā mahi katoa, he mea nui kia mau tonu te ahua kia kore ai e whara. Mēnā ka pā mai he pārekareka, he mamae rānei, he pai ki te whakamutu i te mahi korikori tinana me te korero ki tetahi tohunga mo te whakapakari tinana, ki te taote tinana ranei.

He aha ngā rerekētanga māori o te Whakanuia te Waewae Mahere Taha?

• Mahere Taha me te Whakaara Waewae Torotika: Ko tenei putanga e hiahia ana koe ki te pupuri i to waewae o runga kia tika i te wa e hiki ana koe ki te teitei.
• Te Mahere Taha me te Whakanui Waewae Tae: I tenei rereketanga, ka taapirihia he roopu aukati huri noa i nga rekereke, ka piki ake te uaua i a koe e hikina ana to waewae o runga.
• Mahere Taha me te Kahaki Hipi: Ko tenei putanga ko te hiki i te waewae o runga me te neke atu i te tinana ki te mahi i te huha o waho me nga uaua hope.
• Te Mahere Taha me te Whakanui Waewae me te Pulse: Ka taapirihia e tenei rereketanga he nekehanga pupuhi ki te tihi o te hikina waewae hei wero ake i to pauna me to pumau.

He aha ngā mahi whakapaipai mō te Whakanuia te Waewae Mahere Taha?

• Ko "Mountain Climbers" he mahi tino pai i a raatau e mahi ana i te tinana katoa me te tinana o raro, he rite ki te Side Plank Leg Raise, na reira ka piki ake te kaha me te manawanui.
• Ko te korikori "Bird Dog" e whakakii ana i te Whakanuia Waewae Mahere Taha na te mea e whakatairanga ana i te tino pumau me te taurite, he rite ki te Whakaoho Waewae Mahere Taha, me te mahi ano i nga glutes me nga hamstrings e taea ai te awhina i te waahanga whakaarahanga waewae o te Mahi Mahere Taha.