Te Whakatairanga Papa Takoto me te Tauera
Āhuatanga whakamahi
Ngā Mahi Whai Ake:
Tiki i te whare taonga mahi i runga i ō pōtae!
Whakataki ki te Te Whakatairanga Papa Takoto me te Tauera
Ko te Whakakotahitanga o te Papa Takoto me te Tauera he mahi whakapakari kaha e aro ana ki nga uaua o raro o muri, ki te whakapai ake i te tino pumau, me te whakanui i te tuunga o te tinana. He pai mo te hunga takitahi o nga taumata tinana katoa, ina koa ko te hunga e whai ana ki te whakaiti i te mamae o muri, ki te whakapai ake ranei i to raatau kaha. He pai tenei mahi na te mea kaore e hiahiatia he taputapu motuhake, ka taea te mahi ki hea, ka awhina i te whakapai ake i te whakapakari tinana, ka ngawari ake te mahi o ia ra.
Whakarite i te: He Whakateretere-Whakamārama Te Whakatairanga Papa Takoto me te Tauera
- Torohia o waewae ki muri i a koe, kia tika, kia hono tahi, me te tohu o ou maihao.
- Whakanuia to tinana o runga me o waewae mai i te whenua kia pai ki a koe, ma te whakamahi i ou uaua o muri, me te pupuri i o ringaringa ki mua i a koe.
- Kia mau ki tenei tuunga mo etahi hēkona, me te whakarite kia pai te manawa.
- Whakahokia to tinana ki te tuunga timatanga, kia mau tonu te mana whakahaere kia kaua e tuku ohorere to tinana. Whakahokia tenei mahi mo te maha o nga tukurua e hiahiatia ana.
Nga Tohu mō te Whakaputa Te Whakatairanga Papa Takoto me te Tauera
- **Ngā Nekehanga Mana:** I a koe e hiki ake ana i to tinana o runga me to raro o te papa, kia puhoi me te whakahaere i o nekehanga. A ape i nga nekehanga hikaka, tere ranei ka raru to tuara me to kaki. Ko to arotahi ki runga i te whakamahi i to tuara, gluteal, me te hamstring uaua ki te timata i te hiki, kaua to kaki, pakihiwi ranei.
- ** A ape i te Whakanuia:** Ko te hapa noa ko te toronga nui, ko te toronga nui ranei o te tuara i te wa e mahi ana. Ka taea e tenei te pehanga kino ki te tuara, ka whara pea. Engari, whaia he hiki ake i to tuara me nga uaua gluteal e mahi ana, engari kaore he mamae, he mamae ranei.
- ** Manawa Tika
Te Whakatairanga Papa Takoto me te Tauera He Pātai Ā Tene
Ka taea e ngā tāngata kapihi te Te Whakatairanga Papa Takoto me te Tauera?
Ae, ka taea e te hunga timata te mahi i te Lying Floor Hyperextension me te korikori tauera. Heoi, he mea nui kia puhoi te tiimata me te aro ki te ahua tika kia kore ai e whara. Mena ka pa ki a koe he mamae, he mamae ranei, me mutu tonu te mahi me te korero ki tetahi tohunga mo te whakapakari tinana, ki te kaiwhakaora tinana ranei. Whakanuia te kaha ka pai ake to kaha me to ngawari. Me mahara tonu ki te whakamahana i mua i te tiimata i nga mahi korikori tinana.
He aha ngā rerekētanga māori o te Te Whakatairanga Papa Takoto me te Tauera?
- Te Whakanuia o te Papa Takoto me te Poi Rongoa: Puritia he poi rongoa ki tou uma, kaua ki te tauera, me te whakanui ake i te taumaha ki te whakakorikori me te whakanui ake i te kaha matua.
- Te Whakanuia o te Papa Takoto me te Taumaha Ponawaewae: Whakamaua nga taumahatanga rekereke hei taapiri atu i te atete me te wero ano i to tuara o raro me to papa.
- Te Whakanuia o te Papa Takoto me te Dumbbell: Hurihia te tauera mo te dumbbell, ka mau ki runga i to uma kia kaha ake te aukati me te whakapakari i te mahi.
- Te Whakanuia o te Papa Takoto me te Poi Pumau: Mahia te korikori me o hope i runga i te poi pumau, kaua ki te papa hei whakarei ake i te toenga me te pumau.
He aha ngā mahi whakapaipai mō te Te Whakatairanga Papa Takoto me te Tauera?
- Ko te whakakorikori a Bird Dog he hononga na te mea e aro ana ki te whakapumautanga matua, he mea tino nui mo te pupuri i te ahua tika me te taurite i te wa o te Takotoranga Papa Hiperextension me te Tauera, me te whakaiti i te tupono o te whara.
- Ko nga Piriti Glute he mahi taapiri i a raatau e aro ana ki nga glute me nga hamstrings, nga uaua e mahi ana i te wa o Lying Floor Hyperextensions, e awhina ana ki te hanga i te kaha o te mekameka o muri.
He kupu whakaurunga mō Te Whakatairanga Papa Takoto me te Tauera
- Ko te whakakorikori hope tinana
- Te Whakatoronga Papa me te Tauera
- Tauera hyperextension workout
- Te whakapakari i te hope o te kainga
- Ko te whakapakari tinana hyperextension
- Kore-taputapu whakangungu hip
- Ko te korikori papa takoto mo nga hope
- Ko te whakakorikori hip hyperextension me te tauera
- Ko te whakangungu tinana e awhina ana i te tauera
- Te whakapakari hope me te taumaha tinana me te tauera.