Whakarewa Waewae Poutū

• Kōaro Tinana: Ngo-pango
• Taputapu: Ura tinana
• Kōaro Mīhini: Iliopsoas
• Kōaro Tuarua: , Adductor Longus, Pectineous, Sartorius, Tensor Fasciae Latae

Whakataki ki te Whakarewa Waewae Poutū

Ko te Whakanui Waewae Poutū he mahi tino whai hua e aro nui ana ki nga uaua puku, otira ko te puku o raro, me te awhina ki te whakapai ake i te kaha me te pumau. He pai mo te hunga timata me te hunga kaingākau ki te whakapakari tinana na te mea ka taea te whakarereke i runga i nga taumata whakapakari tinana. Ka hiahia nga tangata takitahi ki te whakauru i tenei mahi ki roto i a raatau mahi mo tona kaha ki te whakarei ake i te kaha o te tinana, te whakapai ake i te tuunga, me te awhina ki te whakatutuki i te tinana tone me te whakairo.

Whakarite i te: He Whakateretere-Whakamārama Whakarewa Waewae Poutū

• Kia mau ki te pupuri i nga ringaringa ki o taha, ka pupuri i o pakihiwi ki raro me te whakangawari kia kore ai e raru to kaki.
• Whakanuia o waewae ki runga me te pupuri kia tika, kia tae ra ano ki te koki 90-tohu ki to tinana.
• Kia mau ki tenei tuunga mo etahi hēkona, me te whakauru i o uaua puku.
• Whakahokia o waewae ki te tiimatanga i runga i te mana whakahaere, kia kore e tuku kia piu, kia taka ohorere ranei. Ka oti i tenei te whakahoki kotahi.

Nga Tohu mō te Whakaputa Whakarewa Waewae Poutū

• Te Nekehanga Whakahaere: Ko tetahi hapa noa ko te piu i nga waewae, te whakamahi tere ranei ki te hiki i nga waewae. Ka taea e tenei te arahi ki te mahi koretake me nga whara pea. Engari, me whai koe ki te whakahaere, kia mau te neke. Whakaarahia o waewae kia 90-tohu te koki o to tinana, ka mau mo te rua, ka ata whakamuri ki raro.
• Whakauruhia to Core: Ki te whai hua mai i te pikinga o te waewae poutū, arotahi ki te whakauru i to matua puta noa i te mahi. Ko te tikanga o te whakakaha i o uaua puku i a koe e hiki ana i ou waewae me te pupuri tonu i taua mahi i a koe e whakaheke ana. Ko tenei tikanga ehara i te mea ka tino whai hua te whakangungu, engari ka awhina ano hoki ki te tiaki i to tuara o raro.
• A ape i te Whakapiko i to tuara

Whakarewa Waewae Poutū He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Whakarewa Waewae Poutū?

Ae, ka taea e te hunga timata te mahi Whakanui Waewae Poutū, engari me timata ki te putanga whakarereke mena ka kitea he tino wero te putanga paerewa. He mea nui kia mau tonu te ahua kia kore ai e whara me te whai hua nui mai i te mahi. Ka hiahia pea te hunga timata ki te timata me te piko o o ratou turi, ki te mahi ranei i nga mahi e takoto ana. I te kaha ake o to raatau kaha, ka taea e ratou te ahu whakamua ki te pikinga waewae poutū. He pai tonu te whakaaro ki te korero ki tetahi tohunga mo te whakapakari tinana kia tika te mahi.

He aha ngā rerekētanga māori o te Whakarewa Waewae Poutū?

• Ko te Whakanui Waewae o te Heamana o te Kapene ko te whakamahi i tetahi taputapu omaoma motuhake e mohiotia ana ko te tuuru kapene hei hiki i ou waewae.
• Ko te Seated Leg Raise he momo rerekee ka noho koe i runga i te tuuru me te hiki i tetahi waewae e rua ranei.
• Ko te Whakapiki Waewae Whakapiki ka mahia ki runga i te tauera tapapa, ka hikina o waewae ki te mahi i to puku o raro.
• Ko te Whakaara Waewae Takoto he momo rerekee ka takoto koe i runga i to tuara ki runga i te papa me te hiki ake o waewae ki runga, ki raro.

He aha ngā mahi whakapaipai mō te Whakarewa Waewae Poutū?

• Nga Pahikara Pahikara: Ko enei mahi te rectus abdominis me te obliques, he rite ki te whakaarahanga waewae poutū, a ko te nekehanga kopikopiko ka taapiri atu he wero ki te mahi, me te whakapai ake i te kaha me te pumau.
• Whakanuia nga Turi Iri: Ko tenei mahi e aro ana ki nga uaua o raro o te puku penei i te pikinga o te waewae poutū, engari ko te tuunga iri ka piki ake te kaha o te mahi, te whakauru i te tinana o runga me te whakapai ake i te kaha mau.