Paihere Atete Kotahi Waewae Piriti Glute Me te Waewae Tika
Āhuatanga whakamahi
Ngā Mahi Whai Ake:
Tiki i te whare taonga mahi i runga i ō pōtae!
Whakataki ki te Paihere Atete Kotahi Waewae Piriti Glute Me te Waewae Tika
Ko te Piriti Whakatairanga One Leg Glute Bridge me te Waewae Torotika he korikori kua whakaritea hei whakakaha me te tangi i nga uaua gluteal, hamstrings, me te matua. He mea pai mo nga tangata takitahi i nga taumata whakapakari tinana katoa e whai ana ki te whakapai ake i te kaha o te tinana o raro, te pumau, me te whakamaramatanga uaua. He tino painga tenei mahi na te mea ehara i te mea ka whakanui noa i nga mahi hakinakina engari ka awhina ano hoki ki te whakapai ake i te tuunga me te whakaiti i te tupono o te mamae o raro.
Whakarite i te: He Whakateretere-Whakamārama Paihere Atete Kotahi Waewae Piriti Glute Me te Waewae Tika
- Whakanohoia te whitiki whakatete ki o huha, ki runga ake i ou turi, ka toro atu tetahi waewae ki mua i a koe.
- Ma te pana i te rekereke o to waewae piko, whakaarahia o hiku mai i te whenua tae noa ki te hanga raina tika o to tinana mai i ou pakihiwi ki ou turi.
- Kia mau ki tenei tuunga mo etahi hēkona, kia mau tonu to waewae roa ki te taha o to tinana me te pupuri i te awangawanga i roto i te roopu aukati.
- Whakahokia to hope ki raro ki te whenua kia kotahi te tukurua, ka huri i nga waewae ka tuaruatia te mahi.
Nga Tohu mō te Whakaputa Paihere Atete Kotahi Waewae Piriti Glute Me te Waewae Tika
- Whakauruhia to Core: Me mahara tonu ki te whakauru i to kaupapa puta noa i te mahi. Ka awhina tenei ki te whakapumau i to tinana me te aukati i nga taumahatanga kore i runga i to tuara o raro. Ko te hapa noa ko te wareware ki te whakauru i te matua, ka pa ki te mamae o muri, ki te whara ranei.
- Nga Nekehanga Whakahaerehia: I te wa e hikina ana o hope mai i te whenua, me whakarite kia pai to mahi. A ape i nga nekehanga hikaka, tere ranei. Ehara tenei i te mea ka awhina noa koe ki te whai hua ake i o glutes engari ka whakaitihia te tupono o te whara.
- Katoa o te Nekehanga: Me kaha ki te hiki i o hope ki runga ki te teitei ka taea e koe i te wa e mau tonu ana to waewae ki te roopu aukati.
Paihere Atete Kotahi Waewae Piriti Glute Me te Waewae Tika He Pātai Ā Tene
Ka taea e ngā tāngata kapihi te Paihere Atete Kotahi Waewae Piriti Glute Me te Waewae Tika?
Ae, ka taea e te hunga timata te mahi i te Riipene Atete One Leg Glute Bridge me te korikori Waewae Tika. Heoi ano, he uaua ki a raatau i te timatanga na te mea e tika ana kia taurite me te kaha. He mea nui ki te tiimata me nga roopu aukati marama me te whakanui haere i te parenga ka kaha ake tetahi. He mea nui ano kia mau tonu te ahua kia kore ai e whara. Mena ka pa te mamae, te mamae ranei, he pai ki te whakamutu me te korero ki tetahi tohunga ngaio.
He aha ngā rerekētanga māori o te Paihere Atete Kotahi Waewae Piriti Glute Me te Waewae Tika?
- Te Piriti Whakanuia te Waewae Whakanuia: Whakanuia te waewae kore mahi ki runga i te tauera, ki te poi pumau ranei hei whakanui ake i te taumata uaua me te whakauru i te matua.
- Te Piriti Paerewa Whakaaetanga me te Kahaki: I a koe e mahi ana i te piriti glute, pana te waewae kore mahi ki waho ki te taha ki te parenga o te roopu ki te aro ki nga kaipahua hipoki.
- Piriti Waewae Waewae Kore Kare he Riipene Atete: Mena he uaua rawa te roopu whakatete, mahia te mahi me te kore e mahi engari kia hikina tonu te waewae kore mahi mai i te whenua.
- Te Piriti Whakanuia ki te Toronga Turi: Mahihia te piriti glute me te waewae kore mahi ka piko ki te turi, ka toro atu te turi ki te whakatika i te waewae ki runga o te piriti ki te whakauru i nga quadriceps.
He aha ngā mahi whakapaipai mō te Paihere Atete Kotahi Waewae Piriti Glute Me te Waewae Tika?
- Anga anga me nga Roopu Atete: Ko tenei mahi e aro ana ki te gluteus medius, he uaua e mahi ana i te wa o te One Leg Glute Bridge. Ko te whakakaha i tenei uaua me nga anga ka taea te whakanui ake i to pumau me to taurite, ka ngawari ake te pupuri i te ahua tika i te wa e mahi ana a Glute Bridge.
- Ko nga Pikoi Hamstring me nga Paihere Atete: Ko tenei mahi ka aro tika ki nga hamstrings, he uaua matua e whakamahia ana i roto i te One Leg Glute Bridge. Ma te whakakaha i o hamstrings i roto i tenei mahi, ka taea e koe te whakanui ake i to mana me to mana whakahaere i te wa o te Piriti Glute, kia pai ake ai te mahi.
He kupu whakaurunga mō Paihere Atete Kotahi Waewae Piriti Glute Me te Waewae Tika
- Te Piriti Piriti Atete
- Te Mahi Mahi Piriti Kotahi Waewae
- Piriti Glute me te Roopu Atete
- Mahi Whakakaha Hipi
- Nga Mahi Hipi Roopu Atete
- Kotahi Waewae Piriti Glute
- Piriti Waewae Torotika
- Ko nga Mahi Whakataetae Aatete mo te Hips
- Te Korikori Hipi me te Hipi me te Peera
- Ko te Mahi Whakatairanga Pai mo te Piriti Glute