He taputapu whakapakari tinana ngā mīhini wīra e whakamahia whānuitia ana e te tini o te tangata e whai ana i te whakapakari tinana. Ahakoa he tīmatanga koe, he tangata rānei e hiahia ana ki te whakapakari tinana, he mea nui te mōhio ki ngā uaua e arohia ana e tō mīhini wīra hei whakapai ake i ō whakangungu me te whakatutuki i ō whāinga whakapakari tinana. I roto i tēnei tuhinga, ka tirohia e mātou ngā uaua rerekē e mahi ana te mīhini wīra kia taea ai e koe te whakatau whai whakaaro mō te whakapakari me te whakapakari i tō tinana.
1. Ngā uaua o raro o te tinana:
Ngā uaua o te waewae whā:
Ko ngā uaua quadriceps ngā uaua e whā kei mua o te huha, ā, koinei ngā uaua matua e whakamahia ana i te wā e whakamahi ana i te mīhini oma. I te wā e whāwhā ana i ia hikoinga, ka mahi tahi ēnei uaua ki te whakaroa i te turi. Hei aro motuhake ki ngā uaua quadriceps, whakanuia te pikinga o te mīhini oma, arotahi rānei ki te hikoi, ki te oma rānei ki runga.
Ngā uaua o te hope:
Kei muri o te huha ngā uaua o te hope o te huha, ā, ka āwhina i te turi kia piko, ā, he mea nui hoki ki te kaha whānui o te waewae. Ahakoa ko te mahi matua a te mīhini oma ko te quadriceps, ka whakahohehia anō hoki ngā uaua o te hope o te huha hei whakau i te waewae i ia hikoi.
Ngā pūkahukahu:
Ko ngā uaua o te papa, tae atu ki te gluteus maximus, te gluteus medius, me te gluteus minimus, koia ngā uaua matua o te papa. Mā ēnei uaua ka whakau tō tinana o raro i te wā e whakangungu ana i te mīhini oma. Hei whakarei ake i te hononga o ō hope, whakapikohia te mīhini oma, hikoi, oma rānei i runga i te mata koretake.
Ngā Mavericks:
Ina whakamahia te mīhini oma, ka mahi pūmau ngā uaua o te kuao kau, tae atu ki te gastrocnemius me te soleus. Ka āwhina ēnei ki te hiki ake i te whenua, ā, ka whakaohokia i ia hikoinga (i te wā e oma ana te nuinga). Kōwhiria te hiki i te kuao kau, te whakakotahi rānei i te hikoi piki me te oma tere hei whakapakari ake i ēnei uaua.
2. Ngā uaua o te uho me te taha whakarunga o te tinana:
Puku:
He mea nui te mahi a ngā uaua o te puku ki te whakau i te tinana i te wā e whakamahi ana i te mīhini oma. Ahakoa kāore i te arotahi tika, ka taea e koe te pupuri i te tū tika me te taurite i te wā e whakangungu ana koe. Hei whakapakari ake i tō uho, whakaarohia te mahi i ngā mahi taha, taurite rānei i runga i te mīhini oma.
Ngā Tapahi:
Kei ia taha o te puku ngā uaua whakarara, ā, ka āwhina ēnei uaua ki te huri i te tinana me te nekehanga mai i te taha ki te taha. Hei whakamahi pai i ēnei uaua, me mahi ngā mahi taha taha, me takai papa rānei i runga i te mīhini oma.
Ngā uaua o te tuara:
Ahakoa ehara te hikoi me te oma i te kaupapa matua, ka whakamahia e ia ngā momo uaua o te tuara, tae atu ki te erector spinae, te rhomboids, me te trapezius. Ka mahi tahi ēnei uaua ki te whakau i tō tuaiwi i te wā e neke ana. Ka whakapakari i ngā hononga o te tuara mā te pupuri i te tū tika, te arotahi ki te piko paku ki mua, me te whakanui ake i te nekehanga o te ringa me te pupuri i ngā kakau.
He mīhini omaHe taputapu whakapakari tinana maha-whakamahinga, whai hua hoki e aro ana ki te whānuitanga o ngā uaua. Mā te mōhio ki ngā uaua e whakamahia nuitia ana i te wā e whakangungu ana i runga i te mīhini oma ka taea e koe te whakawhanake i tētahi kaupapa whakangungu whānui e arotau ana i ō mahi kia tutuki ai ngā hua e hiahiatia ana. Kia maumahara ki te whakauru i ngā rerekētanga o te tere, te pikinga, me ngā nekehanga ringa rerekē hei whakanui ake i te whakauru uaua me te wheako i tētahi whakangungu tinana katoa. Whakamahia te mīhini oma hei taputapu whakapakari tinana whānui, ā, kia pai ki ngā painga maha e tukuna ana e ia i a koe e anga whakamua ana ki tētahi momo oranga hauora.
Wā tuku: Hurae-21-2023