Takoto Ripeka Ki runga Turi Kumea Raro Totoro
Āhuatanga whakamahi
Ngā Mahi Whai Ake:
Tiki i te whare taonga mahi i runga i ō pōtae!
Whakataki ki te Takoto Ripeka Ki runga Turi Kumea Raro Totoro
Ko te Lying Cross Over Knee Pull Down Stretch he mahi whai hua e aro ana ki te tuara o raro, te hope, me te glutes, e awhina ana ki te whakapiki ake i te ngawari me te whakaiti i te uaua o te uaua. He pai tenei toronga mo nga taangata katoa o nga taumata whakapakari tinana, ina koa ko te hunga e noho roa ana ki te noho, ki te ngoikore ranei o muri. Ko te whakauru i tenei toronga ki roto i o mahinga ka taea te whakapai ake i te tuunga, te whakaiti i te mamae o muri, me te whakarei ake i nga nekehanga tinana katoa, ka waiho hei whiringa pai mo te hunga e whai ana ki te whakapai ake i o raatau oranga tinana.
Whakarite i te: He Whakateretere-Whakamārama Takoto Ripeka Ki runga Turi Kumea Raro Totoro
- Whakaarahia to waewae matau i runga i te whenua, piko ki te turi kia 90-tohu te koki.
- Toia ata to turi matau puta noa i to tinana ki to pakihiwi maui me to ringa maui, me te pupuri i to ringa matau ka toro atu ki te taha mo te toenga.
- Puritia tenei toronga mo te 30 hēkona, ka rongo he kume ngawari ki to tuara o raro me to hope.
- Whakahokia to waewae matau ki te tuunga tiimata ka whakahoki ano i te mahi me to waewae maui, toia ki to pakihiwi matau.
Nga Tohu mō te Whakaputa Takoto Ripeka Ki runga Turi Kumea Raro Totoro
- Totika Turi: Whakapikohia o turi ka tuu o waewae ki runga ki te papa. Hikitia to turi matau ki to uma, katahi ka toia marie ki runga i to tinana ki to taha maui ma to ringa maui. Kia kaha te toia, ka tere rawa ranei, na te mea ka whara nga turi, te tuara o raro ranei.
- Te Whakanoho i te ringa: Me toro atu to ringa matau ki te taha, ka anga to ringa ki raro. Ka awhina tenei ki te whakapumau i to tinana i te wa e toro ana. A ape i te hiki ake i to pakihiwi matau mai i te papa, na te mea ka iti ake te whai hua o te toronga.
- Manawa Manawa: Whakahohonuhia te manawa ka toia to turi ki te taha maui, ka toha i a koe e tuku ana. Ka awhina tenei ki te whakarei ake i te
Takoto Ripeka Ki runga Turi Kumea Raro Totoro He Pātai Ā Tene
Ka taea e ngā tāngata kapihi te Takoto Ripeka Ki runga Turi Kumea Raro Totoro?
Ae, ka taea e te hunga timata te mahi i te Ripeka Takoto ki runga Turi Pull Down Stretch. He ngawari noa tenei mahi, he pai hoki mo te whakangawari i te tuara o raro me te hope. Heoi, pera i nga mahi hou, he mea nui kia ata timata me te whakarite kia tika te ahua kia kore ai e whara. Mena ka pa mai te mamae, te mamae ranei, me whakamutu tonu te mahi. He pai tonu te whakaaro mo te hunga katahi ka timata ki te korero ki tetahi tohunga ngaio tinana i te wa e timata ana i tetahi tikanga whakakori tinana hou.
He aha ngā rerekētanga māori o te Takoto Ripeka Ki runga Turi Kumea Raro Totoro?
- Ko te Huringa Huringa: Ka mahia tenei rereketanga ki runga i to tuara me nga ringa e toro atu ana ki nga taha. Ka whakawhiti koe i tetahi waewae ki runga i tetahi atu ka tuku kia taka ki te taha, ka huri i to tuara.
- Te Reclining Pigeon Pose: Ko tenei tuunga yoga ka totoro nga hope me te tuara o raro. Ka takoto koe ki to tuara, ka whiti tetahi pona ki runga i te pona o tera taha, ka toia te waewae kaore i whiti ki to uma.
- Whakaahua Tuawha Totoro: Ka mahia tenei rereketanga ki runga i to tuara, whakawhiti i tetahi rekereke ki runga i te pona o tera taha, ka toia te waewae kaore i whiti ki to uma, he rite ki te Reclining Pigeon Pose, engari he rereke te tuunga o te ringa.
- Tu Ripeka Ki runga Turi Toia: He rite tonu te nekehanga o tenei rereketanga ki te Takoto
He aha ngā mahi whakapaipai mō te Takoto Ripeka Ki runga Turi Kumea Raro Totoro?
- Ko te Cat-Cow Stretch tetahi atu korikori tautoko na te mea ehara i te mea e whakakaha ana i te ngawari o te tuara engari e whakakaha ana hoki i nga uaua puku, na reira ka pai ake te whai huatanga o te Ripeka Takoto ki runga Turi Pull Down Stretch.
- Ko te Pigeon Pose he mahi whai hua e whakakii ana i te Lying Cross Over Knee Pull Down Stretch no te mea e arotahi ana ki te whakatuwhera i nga hiku me te toronga o nga glutes, ka taea te whakanui ake i te awhe o te nekehanga me te whakaiti i te tupono o te whara i te wa o te mahi tuatahi.
He kupu whakaurunga mō Takoto Ripeka Ki runga Turi Kumea Raro Totoro
- Ko te korikori o te hope o te tinana
- Whakawhiti ki runga turi kumea ki raro
- Takoto totoro mo nga hope
- Ko te mahi taumaha tinana mo nga hope
- Totoro te turi ki raro
- Ko nga mahi whakangao hip
- Totoro te taumaha tinana
- Whakawhiti atu te toronga turi
- Ko te mahi totoro hip takoto
- Te taumaha tinana te toronga hope.