Piriti Hipi Waewae Kotahi
Āhuatanga whakamahi
Ngā Mahi Whai Ake:
Tiki i te whare taonga mahi i runga i ō pōtae!
Whakataki ki te Piriti Hipi Waewae Kotahi
Ko te Piriti Kotahi Waewae Hipi he mahi tino whai hua e aro ana ki nga glutes, hamstrings, me te matua, e awhina ana ki te whakapai ake i te pauna, te pumau, me te kaha o te uaua. He pai mo nga kaitakaro, kaingākau tinana, me te hunga e titiro ana ki te whakakaha ake i te kaha o te tinana o raro, ki te whakaora ranei i nga whara o te waewae, te hope, te tuara ranei. Ko te whakauru i tenei mahi ki roto i to mahi ka taea te awhina ki te whakanui ake i nga mahi takaroka, te whakapai ake i te tuunga, me te whakaiti i te tupono o nga whara.
Whakarite i te: He Whakateretere-Whakamārama Piriti Hipi Waewae Kotahi
- Totoro atu tetahi waewae ki waho ka mau tonu tetahi waewae ki te whenua.
- Ma te pana i roto i to waewae kua whakatohia, hikitia to hope mai i te whenua kia hanga he raina tika mai i ou pokohiwi ki ou turi.
- Kia mau ki tenei tuunga mo etahi hēkona, me te whakarite kia hikina o hope me te mahi o to matua.
- Whakahokia to hope ki te tuunga timatanga ka whakahoki ano i te mahi me tetahi atu waewae.
Nga Tohu mō te Whakaputa Piriti Hipi Waewae Kotahi
- ** Whakauruhia to Koromatua**: I mua i to hiki ake i to hiku mai i te papa, kia mohio koe ki te whakauru i to matua. Ka awhina tenei ki te pupuri i te taurite me te pumau puta noa i te mahi. Ko te kore e uru ki te uho he hapa noa tera pea ka raru te tuara o raro.
- **Whakaarahia, Whakahekea Ataahua**: Akehia o hiku mai i te papa, me te kootiti i o hiku ki te tihi o te nekehanga. Whakahokia ki raro ki te waahi timatanga me te nekehanga rite tonu. Ko te whakakorikori i te korikori, te whakamahi tere ranei i te kaha o te uaua he hapa noa ka taea te whakaiti i te whai huatanga o te mahi me te whakanui ake i te tupono o te whara.
- **Pūmau i ōu hope**: I a koe e hiki ana me te whakaheke i ō hope, ngana ki te pupuri i te taumata. A ape i te tuku
Piriti Hipi Waewae Kotahi He Pātai Ā Tene
Ka taea e ngā tāngata kapihi te Piriti Hipi Waewae Kotahi?
Ae, ka taea e te hunga timata te mahi i te korikori Kotahi Waewae Hip Bridge. Heoi ano, ka hiahia pea ratou ki te timata me te whakakorikori piriti hipoki i te tuatahi ki te whakapakari i to raatau kaha me te mohio ki te ahua tika. Ko te Piriti Hipi Waewae Kotahi he momo rerekee ake, me te nui o te kaha o te matua me te kaha o te tinana. Pērā i ngā mahi hou, he mea nui kia āta tīmata me te aro ki te puka, kaua ki te maha o ngā tukurua. He pai ano pea kia tirohia e tetahi kaiwhakangungu, kaiwhakangungu mohio ranei i to puka kia mohio ai kei te tika, kei te haumaru koe.
He aha ngā rerekētanga māori o te Piriti Hipi Waewae Kotahi?
- Piriti Hipi Waewae Takitahi Whakanuia: Mo tenei rereketanga, ka mahia e koe te mahi me to waewae ki runga i te mata teitei, penei i te hikoi, i te tauera ranei, ka piki ake te awhe o te nekehanga me te kaha.
- Piriti Hipi Waewae Takitahi me te Taumaha: Kei roto i tenei rerekee te pupuri i te dumbbell, i te pereti taumaha ranei i runga i to huha kia kaha ake ai te aukati me te whakawero i te mahi.
- Piriti Hipi Waewae Kotahi i runga i te Poi Pumau: I tenei rereketanga, ka mahia e koe te piriti me to waewae ki runga i te poi whakapumau, ka taapiri i tetahi huānga o te toenga me te whakauru atu i o uaua matua.
- Nga Pulses Piriti Hipi Waewae Kotahi: Engari ki te mahi i nga piriti katoa, ka noho koe ki te tihi o te piriti me te mahi i nga pupuhi iti, e mau tonu ana te raruraru i runga i nga uaua glute me te whakanui ake i te wera.
He aha ngā mahi whakapaipai mō te Piriti Hipi Waewae Kotahi?
- Bulgarian Split Squats: Ma te arotahi ki tetahi waewae i te wa kotahi penei i te Piriti Hipi Waewae Kotahi, ka awhina tenei mahi ki te whakapai ake i te toenga me te ruruku, me te aro ano ki nga roopu uaua - glutes, hamstrings, me te matua.
- Clamshells: Ko tenei mahi e whakakii ana i te Piriti Hipi Waewae Kotahi ma te aro ki te gluteus medius, he uaua e warewarehia ana i roto i nga whakangungu tinana o raro, ka taea te whakapai ake i te pumau o te hip me te mahi katoa o te Piriti Hipi Waewae Kotahi.
He kupu whakaurunga mō Piriti Hipi Waewae Kotahi
- Ko te whakakorikori hope tinana
- Mahi piriti waewae kotahi
- Ko nga mahi whakapakari hip
- Ko nga mahi taumaha tinana mo nga hope
- Akoranga piriti hip kotahi waewae
- Hipi piriti kotahi te waewae
- Ko te whakapakari i te glute me te piriti waewae kotahi
- He whakangungu tinana mo nga uaua hope
- Ko te mahi piriti hip unilateral
- Te tikanga piriti huha waewae kotahi