Whakarewa Waewae Torotika

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

Whakataki ki te Whakarewa Waewae Torotika

Ko te Hanging Straight Leg Raise he mahi tino hihiri e aro nui ana ki nga uaua puku, e awhina ana ki te whakapai ake i te kaha, te pumau, me te ngawari. He pai mo te hunga takawaenga ki nga taumata whakapakari tinana, e whai ana ki te whakakaha ake i te kaha o te puku me te hiu. He tino painga tenei mahi na te mea ehara i te mea ka awhina noa i te whakairo i te waahanga waenga kua tautuhia, engari ka whakapai ake i te mahi hakinakina katoa me te whakaiti i te tupono o nga whara o muri.

Whakarite i te: He Whakateretere-Whakamārama Whakarewa Waewae Torotika

• Kia tika, kia noho tahi o waewae i a koe e whakaara ake i mua i a koe kia noho whakarara ki te whenua.
• Me mohio kei te uru to matua puta noa i te nekehanga me te karo i te kaha ki te piu i o waewae ki runga.
• Kia mau ki te waahi mo etahi hēkona ka eke o waewae ki runga.
• Whakahokia o waewae ki raro ki te waahi timatanga, kia mau tonu te mana whakahaere puta noa i te nekehanga.

Nga Tohu mō te Whakaputa Whakarewa Waewae Torotika

• **Whakaarohia to Koromatua**: Kia tino whai hua mai i te Whakapiki Waewae Torotika, he mea nui ki te whakauru i o uaua matua puta noa i te mahi. Ko te tikanga ehara i te hiki noa i o waewae me o hiku hope, engari me whakamahi ano i to puku hei whakahaere i te nekehanga. Me rongo koe i te whakahekenga hohonu o to puku i a koe e hiki ana i ou waewae me te toronga i a koe e whakaheke ana.
• ** A ape

Whakarewa Waewae Torotika He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Whakarewa Waewae Torotika?

Ae, ka taea e te hunga timata te mahi Whakanuia Waewae Torotika, engari he uaua pea na te mea me tino kaha me te mana whakahaere. He mea nui kia puhoi te tiimata me te aro ki te ahua, kaua ki te maha o nga tukurua. Ka taea hoki e te hunga timata te whakarereke i te mahi ma te piko o o ratou turi me te whakaara ake, kaua ki te pupuri i nga waewae kia tika. Me whakamahana i nga wa katoa i mua i te tiimata i tetahi mahi me te whakamatao i muri mai. Mena ka pa he mamae, he mamae ranei, he mea pai kia whakamutua te mahi me te toro atu ki tetahi tohunga mo te tinana, ki tetahi rata.

He aha ngā rerekētanga māori o te Whakarewa Waewae Torotika?

• Te Whakapiki Waewae Taumaha: Ko tenei rereketanga ko te taapiri i nga taumahatanga rekereke hei whakanui ake i te aukati me te whakawero i te mahi.
• Te Whakapiki Waewae Taha Taha: Ka hikina e koe o waewae ki te taha, kaua ki mua i a koe, e aro tika ana ki nga obliques.
• Te Whakapiki Waewae Takitahi: Ko tenei rereketanga ko te hiki i tetahi waewae i te wa kotahi, ka awhina ki te wehe me te aro ki ia taha o nga uaua o raro o te puku.
• Ko te Wiper Matapihi Iri: Ko tenei momo rerekee ko te hiki ake o ou waewae ki runga, katahi ka nekehia ki tetahi taha ki tetahi taha ano he wiper matapihi, e aro ana ki nga obliques me te puku o raro.

He aha ngā mahi whakapaipai mō te Whakarewa Waewae Torotika?

• Ka whakakiia e nga Paihikara Pahikara te Whakapiki Waewae Torotika ma te aro ki nga uaua puku o runga me raro, e tuku ana i te korikori tinana katoa.
• He taapiri pai a Russian Twists ki te Whakapiki Waewae Torotika i a raatau e aro ana ki nga obliques, e whakarato ana i te mahi tino whanui me te whakarei ake i te kaha me te pumau o te waahanga waenga.