Whakawhiti Whakaturi Hip Flexor Totoro

• Kōaro Tinana: Ngo-pango
• Taputapu: Ura tinana
• Kōaro Mīhini: Gluteus Maximus

Whakataki ki te Whakawhiti Whakaturi Hip Flexor Totoro

Ko te Crossover Kneeling Hip Flexor Stretch he whakangungu whai hua i hangaia hei whakanui ake i te ngawari me te whakaiti i te taumahatanga i roto i nga hiku hope me te tuara o raro. He pai mo nga kaitakaro, nga kaimahi tari, mo te hunga e noho roa ana ki te noho, na te mea ka awhina i te aukati i te uaua na te roa o te noho kore mahi. Ko te whakauru i tenei toronga ki roto i to mahinga ka taea te whakapai ake i to tuunga, te whakarei ake i to mahi hakinakina, me te whakaiti i te tupono o te riaka, te whara ranei i to tinana o raro.

Whakarite i te: He Whakateretere-Whakamārama Whakawhiti Whakaturi Hip Flexor Totoro

• Whakawhitihia to waewae o muri ki muri i to waewae o mua, kia whitihia o waewae ki te turi.
• Me ata anga whakamua, kia tika to tuara me o ringaringa ki runga i to hope, kia rongo koe i te toronga o te huha o to waewae o muri.
• Kia mau ki tenei tuunga mo te 30 hēkona, ka rongo i te toronga engari kaua e whakapouri i a koe ano.
• Ka hoki ata ki te turanga ka huri waewae ki te whakahoki ano i te toronga ki tera taha.

Nga Tohu mō te Whakaputa Whakawhiti Whakaturi Hip Flexor Totoro

• **Whakamahia To Core**: Whakauruhia o uaua matua puta noa i te mahi. Ehara tenei i te mea ka awhina noa koe ki te pupuri i to pauna, engari ka whakarite kia aro te toronga ki runga i o hiku karekau e horapa atu ki etahi atu wahanga o to tinana. Ko te pohehe noa ko te tuku i te puku kia ngohe, i te kiko o muri ranei, tera pea ka mamae te tuara o raro.
• **Kia mau te Turanga Tika**: Kia noho tika to rama, kia mau to pakihiwi ki raro, ki muri. A ape i te anga whakamua, ki te taha ranei na te mea ka whakaitihia te whai huatanga o te toronga, ka whara pea.
• **Whakahaere Mana**: Ko te matua ki

Whakawhiti Whakaturi Hip Flexor Totoro He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Whakawhiti Whakaturi Hip Flexor Totoro?

Ae, ka taea e te hunga timata te mahi Crossover Kneeling Hip Flexor Stretch. Heoi, he mea nui kia ata timata me te aro ki te pupuri i te ahua tika. Anei nga hikoinga: 1. Me timata te tuohu haurua me to turi matau ki runga me to turi maui ki te whenua. 2. Tuhia to waewae matau ki waho o to turi maui. 3. Me ata anga whakamua ki tou hope matau me te pupuri tonu i to turi maui ki te whenua, me to tuara kia tika. 4. Me rongo koe i te toronga o to huha maui me to huha. 5. Purihia te toronga mo te 30 hēkona, ka huri taha. Kia maumahara, ki te rongo koe i te mamae, te pouri ranei, whakamutua tonutia te mahi me te korero ki tetahi kaiwhakangungu, kaiwhakaora tinana ranei. He pai tonu te whakaaro ki te timata i tetahi kaupapa whakakori tinana hou i raro i te tirotiro a te tohunga ngaio, ina koa he tauhou koe.

He aha ngā rerekētanga māori o te Whakawhiti Whakaturi Hip Flexor Totoro?

• Ko tetahi atu rereke ko te Lunge Hip Flexor Stretch, mai i te tuunga turi, ka takahia e koe tetahi waewae ki mua ki roto i te lunge, ka mau tonu to turi ki te whenua.
• Ko te Totoro Purerehua he rerekee noho, ka noho koe ki runga i te whenua, ka honoa nga kapu o ou waewae, ka pana i ou turi ki te whenua, ka totoro nga hiku hope.
• Ko te Standing Hip Flexor Stretch he momo rerekee, ka tu koe ki runga, ka hikina tetahi waewae mai i te whenua ka kuhu mai to turi ki to uma, katahi ka kumea marie ki runga i to tinana.
• Ko te Supine Hip Flexor Stretch he rerekee takoto ana, ka takoto koe ki to tuara, ka whiti tetahi rekereke ki runga i te pona o tera taha ka ata ata

He aha ngā mahi whakapaipai mō te Whakawhiti Whakaturi Hip Flexor Totoro?

• Lunges: Ko nga Lunges he mahi tino pai na te mea ehara i te mea ka whakapakari noa i nga hiku hope engari ka pai ake te taurite me te ruruku, ka taea te whakaniko i te pumau e hiahiatia ana mo te Crossover Kneeling Hip Flexor Stretch.
• Te Totoro Pukarere: Ko tenei mahi e whakakii ana i te Crossover Kneeling Hip Flexor Stretch i te mea e aro ana ki te whakatuwhera i nga hope me te toronga o nga uaua huha o roto, e whakarato ana i te totoro whanui o te tinana o raro ina hono ana ki te Hip Flexor Stretch.