Whakapiri hip a ropu

• Kōaro Tinana: Ngo-pango
• Taputapu: Te micna hoxetek.
• Kōaro Mīhini: Adductor Longus, Adductor Magnus
• Kōaro Tuarua: Gracilis, Pectineous

Whakataki ki te Whakapiri hip a ropu

Ko te Band Hip Adduction he korikori tinana o raro e aro nui ana ki nga uaua o roto o te huha, hei awhina i te whakapakari me te whakakorikori. He pai tenei mahi mo nga kaitakaro, kaingākau tinana, mo te hunga e hiahia ana ki te whakapai ake i te kaha o te tinana o raro, te pumau, me te ngawari. Ko te whakauru i te Whakaaetanga Hipi Band ki roto i to mahi whakangungu ka taea te whakanui i to mahi hakinakina katoa, te awhina i te aukati i te whara, me te whai waahi ki te whakahaere tinana.

Whakarite i te: He Whakateretere-Whakamārama Whakapiri hip a ropu

• Tu atu ki te taha ki te punga ka herea tetahi pito o te roopu ki to rekereke tata.
• Me te whanui o te huha o ou waewae me o ringaringa ki runga i to hope mo te taurite, kia ata nekehia te waewae me te whitiki ki tetahi atu waewae, kia tika to turi.
• Tatari mo tetahi wa ka piri o waewae, katahi ka ata whakahoki ano i to waewae ki te waahi timatanga.
• Whakahokia tenei mahi mo te maha o nga mahi e hiahiatia ana, ka huri i nga taha ki te mahi i tetahi atu waewae.

Nga Tohu mō te Whakaputa Whakapiri hip a ropu

• Te Nekehanga Whakahaere: Whakanuia to waewae mai i te pokapū o to tinana, kia mau tonu to waewae. A ape i te whakakorikori i te nekehanga, te whakamahi tere ranei ki te piu i to waewae. Ka whara pea tenei, ka kore e aro tika ki nga uaua e hiahiatia ana.
• Kia Pumau To Tinana: I a koe e nekehia ana to waewae, kia mau to tinana kia kaua e okioki ki te taha. He hapa noa tenei ka taea te whakaiti i te whai hua o te mahi me te whakanui ake i te mate o te whara.
• Kia mau tonu te taumahatanga: Kia mau tonu te awangawanga ki te roopu puta noa i te nekehanga katoa. Ko te tikanga ko te kore e tuku i to waewae kia hoki mai ano ki te turanga timatanga. Ko tenei raruraru tonu ka awhina ki te whakanui ake i nga painga o te mahi.
• Whakamahana i mua: Pērā i ngā mahi korikori katoa

Whakapiri hip a ropu He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Whakapiri hip a ropu?

Ae, ka taea e te hunga hou te mahi i te whakakorikori hipoki hipoki. Ko te tikanga he mahi tino pai mo te hunga katahi ka timata na te mea he iti te paanga, ka taea te whakatika kia rite ki to taumata whakapakari tinana. Me mohio noa ki te tiimata me te roopu aukati iti me te whakanui ake i te parenga ka pai ake to kaha. Pērā ki ngā mahi hou, he mea nui kia ako i te ahua tika kia kore ai e whara. Ka hiahia pea koe ki te mahi tahi me tetahi kaiwhakangungu whaiaro, kaiwhakaora tinana ranei kia tika ai taau mahi.

He aha ngā rerekētanga māori o te Whakapiri hip a ropu?

• Te Hikoi Tawhito: Ko tenei mahi ko te tango i nga hikoinga taha i te wa e whiria ana te roopu aukati ki o rekereke, e awhina ana ki te aro ki nga taapiri hipoki.
• Whakanohohia te Hip Adduction: I a koe e noho ana i runga i te tuuru, whakawiri he here parenga ki ou huha ka pehia tahi ki te parenga o te roopu.
• Te Whakatairanga Hipi Takoto: I tenei rereketanga, ka takoto koe ki to taha me te whitiki whakaatete e mau ana i ou rekereke, katahi ka hikina te waewae o runga ki te parenga.
• Te Whakapai Hipi me te Squat: Ka whakakotahi tenei rereketanga i te squat me te taapiri hip. Ma te whitiki whakaatete e takai ana ki ou rekereke, ka piko koe ki raro ka tu koe ki runga, ka hikina tetahi waewae ki tetahi taha ki te parenga.

He aha ngā mahi whakapaipai mō te Whakapiri hip a ropu?

• Te Perehi Waewae Noho: Ka taea e te perehi waewae noho te whakakii i te taapiri o te hip na te mea e mahi ana i nga taapiri hipoki, engari i tua atu i tera, ka uru atu etahi atu uaua o te tinana o raro penei i te glutes, quadriceps, me te hamstrings, e whakarato ana i te tinana o raro ake. whakangungu.
• Pilates Scissor: Ko tenei mahi e whakakii ana i te taapiri hip awhi ma te aro ki nga taapiri hipoki, engari ka uru ano ki te matua me te whakapai ake i te toenga me te pumau. Ko te huinga o enei mahi ka taea te whakapai ake i te hope me te kaha matua.