Whakatarewa Titaha Huringa

• Kōaro Tinana: Ihiwe
• Taputapu: Whakakētia
• Kōaro Mīhini: Obliques
• Kōaro Tuarua: , Adductor Longus, Iliopsoas, Latissimus Dorsi, Pectineous, Rectus Abdominis, Sartorius, Teres Major

Whakataki ki te Whakatarewa Titaha Huringa

Ko te Suspension Oblique Rollout he mahi tino hihiri e aro nui ana ki nga obliques, hei whakapai ake i te kaha me te pumau. He pai mo te hunga takawaenga ki te hunga hikaka ki te whakapakari tinana e whai ana ki te whakanikoniko i o ratau uaua puku me te whakapai ake i o raatau toenga me te whakahaere tinana. Ka hiahia pea nga tangata takitahi ki te whakauru i tenei korikori ki roto i a raatau mahi ki te hanga i te kaupapa kaha ake, te whakarei ake i o raatau mahi hakinakina, me te whakapai ake i nga nekehanga mahi i roto i nga mahi o ia ra.

Whakarite i te: He Whakateretere-Whakamārama Whakatarewa Titaha Huringa

• Tu anga anga atu i te punga, kapohia nga ringaringa, ka toro atu o ringaringa ki mua i a koe, me te wehe i o waewae ki te whanui o te pokohiwi.
• Me anga whakamua, kia taka to tinana ki roto i te raina hauroki, kia mau tonu to kaupapa me to tinana kia tika.
• Hurihia to rama ki tetahi taha, ma te taha o to hope, kia rongo koe i te toronga o o obliques.
• Whakahokia atahia te nekehanga, wetewetehia to rama me te whakahoki i to tinana ki te waahi tiimata, katahi ka tuaruatia ki tera taha.

Nga Tohu mō te Whakaputa Whakatarewa Titaha Huringa

• **Whakamahia To Core**: Ko tenei mahi ko te tino aro ki nga obliques, engari ka uru ano ki etahi atu uaua matua. Kia kaha ki te whakauru i to kaupapa puta noa i te kaupapa katoa. Ko te tikanga o te toia o to puku ki to tuara me te pupuri i to puku. Ko te hapa noa ko te whakawhirinaki nui ki te kaha o te ringaringa, tera pea ka raru, ka kore e pai te mahi i nga obliques.
• **Te Nekehanga Whakahaere**: Ko te Whakatarewa Oblique Rollout kia puhoi, kia whakahaeretia. A ape i te tere haere i roto i te korikori, te whakamahi tere ranei ki te piu i to tinana. Engari, arotahi ki te

Whakatarewa Titaha Huringa He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Whakatarewa Titaha Huringa?

Ae, ka taea e te hunga timata te mahi Suspension Oblique Rollout, engari he mea nui kia mohio he mahi tino matatau ake tenei me kaha te kaha me te pumau. E taunaki ana kia timata te hunga kaitoi ki nga mahi whakapakari matua me te haere haere ki runga ki nga mahi tino matatau penei i te Suspension Oblique Rollout. He mea nui ano kia mau tonu te ahua o tenei mahi kia kore ai e whara. Mena he tauhou koe, ka hiahia pea koe ki tetahi kaiwhakangungu hei tirotiro i au nganatanga tuatahi kia mohio kei te tika koe.

He aha ngā rerekētanga māori o te Whakatarewa Titaha Huringa?

• Te Turi Oblique Rollout: I roto i tenei putanga, ka timata koe i runga i ou turi ka whakamahi i te kaiwhakangungu whakatara ki te huri ki te taha, ka aro ki nga uaua kiko.
• Te Huri Whakatarewa Hurihia: Ko tenei ko te kopikopiko i to tinana i a koe e huri haere ana i runga i te kaiwhakangungu whakatara, ka nui ake te wero ki o obliques.
• Ko te Huringa Whakatarewa Tangata Kotahi: Ko tenei rereketanga me whakamahi koe kia kotahi anake te ringa ki te huri i runga i te kaiwhakangungu whakatara, ka taea te wehe me te mahi takitahi i ia taha o o obliques.
• Ko te Pike Suspension Rollout: He putanga matatau ake tenei ka timata koe i te turanga mahere me o waewae i roto i te kaiwhakangungu whakatara, ka huri ki waho ka hikina o hope ki te hanga i te ahua pike, e aro ana ki o obliques mai

He aha ngā mahi whakapaipai mō te Whakatarewa Titaha Huringa?

• Twist Russian: Ko tenei mahi ka whakakiia te Suspension Oblique Rollout ma te aro ki nga obliques me nga uaua puku, te whakapai ake i te kaha hurihuri me te whakarei ake i nga mahi katoa o te Oblique Rollout.
• Nga Kaipiki Maunga: Ko nga Kaipiki Maunga he mahi hihiri e whakanui ana i te kaha me te pumau, he rite ki te Suspension Oblique Rollout, me te whakapai ake i te manawanui ngakau.