Thumbnail for the video of exercise: Takotonga Papa Hiperextension

Takotonga Papa Hiperextension

Āhuatanga whakamahi

Kōaro TinanaNgo-pango
TaputapuUra tinana
Kōaro MīhiniErector Spinae
Kōaro TuaruaGluteus Maximus, Hamstrings
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Tiki i te whare taonga mahi i runga i ō pōtae!

Whakataki ki te Takotonga Papa Hiperextension

Ko te Lying Floor Hyperextension he mahi whai hua e aro ana ki te tuara o raro, ki te hiku, me te hamstrings, e awhina ana ki te whakarei ake i te kaha matua me te whakapai ake i te tuunga. He pai mo te katoa mai i te hunga timata ki te hunga kaingākau ki te whakapakari tinana, na te mea ka ngawari te whakarereke kia uru ki nga taumata whakapakari tinana takitahi. Ka hiahia pea nga tangata takitahi ki te whakauru i tenei mahi ki o raatau mahi ki te whakaiti i te mamae o te tuara o raro, te whakapai ake i te hanganga o te tinana, te whakanui ranei i to raatau mahi takaro.

Whakarite i te: He Whakateretere-Whakamārama Takotonga Papa Hiperextension

  • Kia noho kore to kaki ma te titiro tika ki raro i te papa, kia kore e werohia i te wa e mahi ana.
  • Whakauruhia to matua me te ata ara ake o ringaringa, ouma, me o waewae mai i te papa ki runga ki te tino pai, kia kaha ki te whakakoi i ou uaua me nga uaua o muri i te tihi o te hiki.
  • Kia mau ki tenei tuunga teitei mo etahi hēkona hei whakanui ake i te taumahatanga o to tuara o raro me to papa.
  • Whakahokia to tinana ki te tuunga tiimata me te whakahoki ano i te mahi kia rite ki te maha o nga wa ka tohutohuhia, kia tae ra ano te ngenge.

Nga Tohu mō te Whakaputa Takotonga Papa Hiperextension

  • Te Nekehanga Whakahaerehia: I te wa e mahi ana i te Lying Floor Hyperextension, kia kaha ki te hiki i to tinana o runga ma te whakamahi i ou uaua o muri, kaua to kaki, ringa ranei. Kia puhoi me te whakahaere i to nekehanga. A ape i te tohe me te kaha ki te hiki i to tinana, na te mea ka raru te tuara me etahi atu whara.
  • Tikanga Manawa: He mea nui te manawa tika mo tenei mahi. Whakaongohia i a koe e tuku iho ana to tinana ki te papa, me te whakamoha i a koe e hikina ana to tinana o runga. Ma tenei ka awhina koe ki te pupuri i te mana me te pumau puta noa i te mahi.
  • Aukati i te Whakanuia: Ko te hapa noa ko te whakaroa i te tuara ma te hiki i te tinana o runga kia teitei rawa. Ka taea e tenei te tuu

Takotonga Papa Hiperextension He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Takotonga Papa Hiperextension?

Ae, ka taea e te hunga timata te mahi i te Whakakorikori Whakatairanga Papa Takoto. He whakakorikori kaha iti e aro nui ana ki nga uaua o raro o muri, engari ka mahi ano hoki i nga glutes me nga hamstrings. Pērā me ngā mahi hou, he mea nui kia tiimata me te taumaha ngawari, me te kore taumaha ranei, me te aro ki te ahua me te tikanga. Mena ka pa mai te mamae, te mamae ranei, me whakamutu tonu te mahi. He pai tonu te whakaaro ki te korero ki tetahi tohunga mo te whakapakari tinana, ki te kaiwhakaora tinana ranei kia tika ai te mahi.

He aha ngā rerekētanga māori o te Takotonga Papa Hiperextension?

  • Te Whakanuia o te Heamana Roma: I tenei rereketanga, ka whakamahi koe i tetahi taputapu omaoma motuhake e kiia nei ko te tuuru Roma ka taea e koe te whakairi i o waewae ki raro ka aro noa ki te nekehanga hyperextension.
  • Ko te Whakanuia o te Pae Whakahekeheke: Ka whakamahia e tenei rereketanga he papa taake hei tautoko i to tinana, ka taea e koe te mahi i te hyperextension i tetahi koki rereke.
  • Te Whakanuia Paihere: Ko tenei rereketanga ka taapirihia he roopu aukati ki te nekehanga, ka piki ake te uaua me te aro ki o uaua ki tetahi huarahi rereke.
  • Hiperextension Taumaha: Ko tenei rereketanga ko te pupuri i te pereti taumaha, te dumbbell ranei i te wa e mahi ana i te nekehanga ki te whakanui ake i te aukati me te wero i o uaua.

He aha ngā mahi whakapaipai mō te Takotonga Papa Hiperextension?

  • Ka whakakiia ano hoki e nga Mahere ki te Whakanuia o te Papa Takoto i te mea ka awhina ratou ki te whakapakari i te matua katoa, tae atu ki nga uaua o raro o muri, na reira ka pai ake te taurite me te pumau.
  • Ko te whakakorikori a Bird Dog e whakakii ana i te Lying Floor Hyperextensions ma te aro ki te tuara o raro anake engari ki nga glutes me nga hamstrings, e whakatairanga ana i te pai ake o te tirohanga me te ruruku.

He kupu whakaurunga mō Takotonga Papa Hiperextension

  • Ko te whakangungu tinana hyperextension
  • Ko te whakapakari i te toronga o te papa
  • Mahi whakapakari hope
  • Ko te korikori tinana mo nga hope
  • Te mahi hyperextension teka
  • He whakangungu i te kainga mo nga uaua hope
  • Kore-taputapu mahi hope
  • Tikanga toronga toronga papa takoto
  • Ko te mahi toronga hip taumaha tinana
  • Ko te mahi papa mo te kaha o te hope