Barbell One Leg Squat

• Kōaro Tinana: Maaheni takazo., Kakī
• Taputapu: Purutai.
• Kōaro Mīhini: Quadriceps
• Kōaro Tuarua: Adductor Magnus, Gluteus Maximus, Soleus

Whakataki ki te Barbell One Leg Squat

Ko te Barbell One Leg Squat he mahi whakawero i te tinana o raro e aro ana ki nga whaa, glutes, me nga hamstrings, me te whakapai ake i te toenga me te pumau. He pai mo te hunga takawaenga ki te hunga kaingākau ki te whakapakari tinana e whai ana ki te whakakaha ake i te kaha o te tinana o raro me te whakamaramatanga o nga uaua. He tino painga tenei mahi mo nga kaitakaro, mo nga tangata takitahi ranei e hiahia ana ki te whakatika i nga ngoikoretanga o te uaua, te whakanui ake i to raatau mana, te whakapai ake ranei i to raatau mahi.

Whakarite i te: He Whakateretere-Whakamārama Barbell One Leg Squat

• Hikitia tetahi waewae mai i te whenua, kia mau tonu to pauna ki runga i tetahi atu waewae, koinei to tuunga timatanga.
• Whakahekea to tinana ma te whakapiko i te turi o to waewae e tu ana, me te pupuri tonu i to waewae ki mua i a koe mo te taurite, haere tonu tenei nekehanga kia whakarara to huha ki te whenua.
• Tatari mo te wa poto ki raro o te squat, ka pana i to rekereke ki te hoki ki te turanga timatanga.
• Whakahokia ano te mahi mo te maha o nga whakautu e hiahia ana koe, ka huri i nga waewae me te mahi i te maha o nga whakautu ki tera taha.

Nga Tohu mō te Whakaputa Barbell One Leg Squat

• ** A ape i te Haere ki raro rawa**: He mea nui kia kaua e tupapaku rawa i roto i tenei mahi. Me whakarara to huha ki te whenua i raro o te tuupapa, me to turi ki runga ake i to waewae. Ko te noho i raro iho i tenei ka whakararu i to turi, ka whara pea.
• **Te Nekehanga Whakahaere**: Me puhoi me te whakahaere te korikori i te wa o te hiku kotahi waewae. A ape i te whakakorikori i te korikori, te whakamahi kaha ranei ki te

Barbell One Leg Squat He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Barbell One Leg Squat?

Ko te Barbell One Leg Squat, e mohiotia ana ko te Bulgarian Split Squat, he mahi matatau e hiahia ana kia pai te pauna, te kaha, me te whakakotahi. I te nuinga o te waa kaore i te tūtohutia mo te hunga timata na te mea he uaua ki te mahi tika me te haumaru kaore he kaha me te toenga. Ka tupono pea te hunga timata ki te whara mena ka whakamatau ratou i tenei mahi me te kore e tika te ahua me te whakarite. Me timata te hunga timata ki te squats tinana, katahi ka ahu whakamua ki te wehe i nga squats me te kore taumaha, katahi ka taapirihia te taumaha kia pai ake ai te kaha me te kaha ake. He painga ano ki te mahi i te kaha o te tinana o raro me te tinana o raro, me nga mahi taurite, i mua i te whakamatau i te Barbell One Leg Squat. Kia maumahara tonu, he mea nui ki te korero ki tetahi tohunga toi tinana, kaiwhakangungu ranei kia tika ai to mahi whakangungu.

He aha ngā rerekētanga māori o te Barbell One Leg Squat?

• Pistol Squat: He momo rerekee ake tenei i te wa e noho ai koe i runga i tetahi waewae me tetahi atu waewae e toro tika ana ki mua i a koe, ka tino whakanui ake i te wero ki to pauna me to pumau.
• Bulgarian Split Squat: I roto i tenei rereketanga, ka hiki te waewae kore mahi ki runga i te tauera, te hikoi ranei i muri i a koe, ka piki ake te awhe o te nekehanga me te whai i nga whaa me nga glutes kia kaha ake.
• Kotahi Waewae Squat me nga Roopu Aatete: Ka taapirihia e tenei rereketanga he roopu whakaahuru huri noa i te waewae mahi me te whakakaha ake i te aukati puta noa i te nekehanga, ka kaha ake te wero.
• Kotahi Pouaka Pouaka Waewae: I tenei rereketanga, ka noho koe ki raro ki te pouaka, ki te tauera ranei i muri i a koe, ka awhina i te arahi i to ahua ka taea e koe te whakatika i te taumata uaua ma te huri i te teitei o te pouaka.

He aha ngā mahi whakapaipai mō te Barbell One Leg Squat?

• Ka taea e te Bulgarian Split Squats te whakarei ake i nga painga o te Barbell One Leg Squats i te mea e hiahia ana ratou ki te nekehanga kotahi-waewae, e awhina ana ki te whakapai ake i te kaha o te tinana me te pumau i te wa e aro ana ki nga glutes, quads, me te hamstrings.
• Ko nga hikoi hikoi tetahi atu mahi e pai ana te hono ki te Barbell One Leg Squats na te mea he rite tonu nga uaua, ko nga whaa me nga glutes, me te whakanui ake i te toenga me te kaha kotahi.