Barbell he turaki hope tetahi waewae

• Kōaro Tinana: Ngo-pango
• Taputapu: Purutai.
• Kōaro Mīhini: Gluteus Maximus
• Kōaro Tuarua: Hamstrings, Quadriceps

Whakataki ki te Barbell he turaki hope tetahi waewae

Ko te Barbell One Leg Hip Thrust he whakangungu whakangungu kaha e aro nui ana ki te gluteus maximus, hamstrings, me te matua, e whakatairanga ana i te kaha o te tinana o raro me te pumau. He pai tenei mahi mo nga kaitäkaro, mo te hanga tinana, mo te hunga whakakori tinana e whai ana ki te whakapai ake i to raatau kaha me te toenga, me te hunga e titiro ana ki te tangi me te whakapakari i o raatau tinana o raro. Ko te mahi i tenei mahi i ia wa ka pai ake te mahi hakinakina, te pai ake o te tuunga, me te iti o te tupono o te whara na te pai ake o te toenga uaua me te ruruku.

Whakarite i te: He Whakateretere-Whakamārama Barbell he turaki hope tetahi waewae

• Ko tetahi waewae me whakato kia mau ki te whenua, kia piko te turi, ko tetahi atu waewae kia torotika ki waho.
• Whakapaia to uho me te kotēhia o hiku ki te pana i o hope ki runga, kia mau tonu te waewae o to waewae mahi ki runga ki te whenua me te totoro atu o to waewae. Me neke whakarunga te paera i te wa e hikina ana to hope.
• I te tihi o te nekehanga, me hanga e to tinana he raina tika mai i ou pokohiwi ki to turi.
• Whakahokia to hope ki raro ki te waahi timatanga, kia mau tonu to matua me to tuara kia tika. Whakahokia ano te mahi mo te maha o nga mahi e hiahiatia ana, ka huri i nga waewae.

Nga Tohu mō te Whakaputa Barbell he turaki hope tetahi waewae

• Te Puka Tika: Whakapikoa tetahi turi ka whakatohia te waewae ki runga ki te whenua kia tata atu ki o kopa, ko tetahi atu waewae me toro tika ki waho. Ko te waewae o te waewae toroa ka taea te tohu, te whakaheke ranei. Whakapaia to uho, kotohehia o hiku, ka hikina o hope mai i te whenua. Ko to taumaha me tautoko e to waewae me te tuara o runga i runga i te tauera. Me hanga e to tinana he raina tika mai i ou pokohiwi ki ou turi.
• Whakahaerehia te Nekehanga: Whakahokia to hope ki raro ki te whenua i te wa e mau tonu ana to kaupapa. Ko tenei tetahi rep. Me whakahaere nga nekehanga me te whakaaro, kaua e tere, kia kore e pakaru, kia kore ai e whara me te whakarite kia tika te mahi o nga uaua.
• A ape i te Whakapuru i to

Barbell he turaki hope tetahi waewae He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Barbell he turaki hope tetahi waewae?

Ae, ka taea e te hunga hou te mahi i te Barbell he mahi turaki huha kotahi waewae, engari e taunaki ana kia tiimata me te taumaha mama, ahakoa te taumaha tinana kia pai ai te ahua me te aukati i te whara. He tino wero tenei mahi, ina koa mo te hunga katahi ano ka timata, na te mea he pai te pauna, te kaha, me te whakakotahitanga. He mea nui ano te ahu whakamua me te whai whakaaro ki te tiki tohutohu mai i te tohunga ngaio tinana kia tika ai te tikanga.

He aha ngā rerekētanga māori o te Barbell he turaki hope tetahi waewae?

• Te Waewae Hipi Whakatairanga Whakatairanga: Ka whakamahia e tenei rereketanga he roopu aukati hei utu mo te paera, e whakarato ana i tetahi momo parenga ka ngawari ake ki nga hononga.
• Te Taumaha Kotahi Waewae Hip Thrust: Karekau he taputapu e hiahiatia ana e tenei rereketanga, he mea pai tenei mo te hunga e hiahia ana ki te mahi i te kainga, i a koe e haere ana.
• Smith Machine One Leg Hip Thrust: Ka whakamahia e tenei rerekee te miihini Smith, ka kaha ake te whakapumautanga me te mana whakahaere i te paera taumaha kore utu.
• Te Poi Pumau Kotahi Waewae Hip Thrust: Ka whakamahia e tenei rereketanga he poroi pumau, ka awhina i te whakauru i te matua me te whakapai ake i te toenga hei taapiri atu ki te aro ki nga glutes.

He aha ngā mahi whakapaipai mō te Barbell he turaki hope tetahi waewae?

• Piriti Glute: Ko tenei nekehanga he whakakii i te Barbell One Leg Hip Thrust i te mea he rite tonu te aro ki nga glutes me nga hamstrings, engari he iti ake te kaha, ka waiho hei whakangungu whakamahana tino pai, hei whakangungu whakaora ranei hei whakarei ake i te manawanui o te uaua me te kore e taumaha.
• Nga Whakaoho Mate: He rite tonu nga roopu uaua i roto i tenei nekehanga puhui ki te Barbell One Leg Hip Thrust, ina koa ko nga glutes, hamstrings, me te tuara o raro, na reira ka whakarei ake i te kaha me te kaha o te tinana o raro, ka taea te whakapai ake i nga mahi me nga hua o te wero hope.