Whakatarewahia te Kahakina Runge

• Kōaro Tinana: Maaheni takazo., Kakī
• Taputapu: Whakakētia
• Kōaro Mīhini: , Adductor Longus, Pectineous, Quadriceps
• Kōaro Tuarua: Adductor Magnus, Gluteus Medius, Soleus, Tensor Fasciae Latae

Whakataki ki te Whakatarewahia te Kahakina Runge

Ko te Suspension Abduction Lunge he mahi hihiri e aro ana ki te tinana o raro, otira ko nga glutes, hamstrings, me te whaa, me te whakapai ake i te toenga me te pumau. He whiringa pai mo te hunga kaingākau ki te whakapakari tinana o nga taumata katoa, mai i te hunga timatanga ki te hunga matatau, na te mea ka taea te whakarereke kia rite ki nga taumata whakapakari tinana. Ka taea e te tangata te whiriwhiri ki te whakauru i tenei mahi ki roto i a raatau mahi mo ona painga ki te whakapakari ake i te kaha o te tinana, ki te whakatairanga i te toenga pai ake, me te whakapai ake i te oranga mahi katoa.

Whakarite i te: He Whakateretere-Whakamārama Whakatarewahia te Kahakina Runge

• Me hoki whakamuri to waewae matau ki roto i te tuunga lunge, kia mau tonu to waewae maui ki mua me to tinana kia tika.
• I a koe e heke iho ana ki roto i te lunge, nukuhia o ringaringa ki nga taha ki te mahi kahaki, ka totoro nga here whakatārewatanga me te kuhu i to matua.
• Panahia to waewae maui kia ara ake ki te turanga tuatahi, me te whakahoki mai i o ringaringa ki mua i a koe.
• Whakahokia te nekehanga me to waewae maui ka hoki whakamuri ka haere tonu ki te huri i nga waewae mo te maha o nga tukurua e hiahiatia ana.

Nga Tohu mō te Whakaputa Whakatarewahia te Kahakina Runge

• **Whakamahia To Core**: Kia mau tonu te taurite i tenei mahi, he mea nui kia mau tonu to mahi. Ehara tenei i te awhina anake i a koe ki te noho pumau engari ki te whakanui i te whai huatanga o te mahi ma te mahi i o uaua puku.
• **Nga Nekehanga Whakahaere**: A ape i te tere i roto i te nekehanga. Engari, kia puhoi me te whakahaere i o nekehanga ki te whakarite kei te mahi koe i nga uaua kua tohua me te kore e whakawhirinaki ki te torohaki.
• **Whakatika Tika**: Kia tika to tuara me te karo ki te anga whakamua ki te taha ranei. Ka taea e te okiokinga te whakararuraru i to tuara me to kaki, ka whara pea. 5

Whakatarewahia te Kahakina Runge He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Whakatarewahia te Kahakina Runge?

Ae, ka taea e te hunga timata te mahi i te whakaharatau Suspension Abduction Lunge. Engari, he mea nui kia mohio he mahi tino matatau ake tenei, me te kaha, te taurite, me te ruruku. Me timata te hunga timatanga ki te taumaha mama, ki te taumaha tinana ranei, ka aro ki te mohio ki te ahua me te tikanga i mua i te taapiri i te taumaha, te uaua ranei. He pai ano te whakaaro me whai tetahi kaiwhakangungu, tangata mohio ranei hei tirotiro kia tika te mahi me te haumaru.

He aha ngā rerekētanga māori o te Whakatarewahia te Kahakina Runge?

• Ko te Hunga Whakatarewa me te Pulse: Ko tenei putanga ko te taapiri i tetahi nekehanga iti ki raro o te lunge, e awhina ana ki te whakanui ake i te manawanui me te whakahaere.
• Ko te Whakatarewatanga Abduction Lunge me te Twist: Ko tenei rereketanga kei te whakauru i te hurihanga ki raro o te lunge, e uru ana nga uaua matua me te whakapai ake i te toenga.
• Ko te Huringa Whakatarewa me te Peke: I tenei putanga, ka taapirihia e koe he peke ina puta mai koe i te lunge, ka piki ake te kaha o te ngakau me te whai i nga uaua uaua tere.
• Ko te Hunga Tangata Whakatarewa me te Hiki Turi: Ko tenei rereketanga ko te hiki i te turi o te waewae o muri i a koe e tu mai ana i te lunge, e wero ana i te taurite me te whakakaha i nga hiku hope.

He aha ngā mahi whakapaipai mō te Whakatarewahia te Kahakina Runge?

• Nga Taha Taha: Ka mahi ano nga Huha o roto me nga huha o waho, he rite ki te Suspension Abduction Lunges, e whakarato ana i te taurite i waenga i nga nekehanga o te taha me te raina ka taea te whakapai ake i te katoa o te hakinakina me te whakapakari tinana.
• Nga Piriti Glute: Ka taea e nga Piriti Glute te whakakii i te Suspension Abduction Lunges ma te aro motuhake ki nga uaua glute, te whakarei ake i nga mahi i mahia i roto i te lunge me te whakarite kia taurite te whanaketanga o te tinana o raro.