Barbell piki ake

• Kōaro Tinana: Kakī
• Taputapu: Purutai.

Whakataki ki te Barbell piki ake

Ko te Barbell Step Up he whakangungu whakangungu kaha e aro ana ki nga roopu uaua matua penei i te quadriceps, hamstrings, glutes, me te matua, e whakatairanga ana i te kaha o te tinana o raro me te pumau. He whiringa pai rawa atu mo nga kaitäkaro, kaikawe taumaha, kaingākau whakakori tinana ranei e whai ana ki te whakapai ake i a raatau mahi, toenga, me te kaha. Ko te whakauru i tenei mahi ki roto i to mahinga ka taea te whakanui ake i nga nekehanga mahi, te awhina i te aukati i te whara, me te whai waahi ki te ahua pai ake me te whakairo.

Whakarite i te: He Whakateretere-Whakamārama Barbell piki ake

• Whakanohoia to waewae matau ki runga i te tauera, kia mau to waewae katoa ki runga i te tauera, kaua e iri.
• Panahia to rekereke matau ki te piki ki runga i te tauera, me te kawe mai i to waewae maui ki te tutaki i to matau ki runga o te tauera.
• Kia tupato ki te hoki ki raro me to waewae matau, ka whai i to waewae maui, ka hoki ki te turanga timatanga.
• Whakahokia te mahi ma te whakamahi i to waewae maui ki te piki ake, me te huri i nga waewae mo ia tukurua.

Nga Tohu mō te Whakaputa Barbell piki ake

• **Kōwhiria te Taumaha Tika**: He mea nui ki te kowhiri i te taumaha e tika ana mo to taumata whakapakari tinana o naianei. Ko te tiimata me te taumaha he taumaha rawa pea ka paheke te ahua me nga whara. Tīmatahia te maama me te whakanui ake i te taumaha ka pai ake to kaha me to pauna.
• **Nga Nekehanga Whakahaere**: A ape i te tere o te nekehanga. Me ata haere ki runga me raro me te mana whakahaere. Ma tenei ka awhina i nga uaua tika me te whakaiti i te tupono o te whara.
• ** A ape i te anga whakamua**: Ko te hapa noa ko te anga whakamua i te wa e piki ana. Ka taea e tenei te tuu

Barbell piki ake He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Barbell piki ake?

Ae, ka taea e te hunga timata te mahi Barbell Step Up. He mahi tino pai mo te hunga timata na te mea e aro ana ki te tinana o raro, otira ko nga whaawha, te hamstrings, me te glutes. Heoi, he mea nui mo te hunga timata ki te timata ki te taumaha marama, ki te kore rawa ranei he taumaha, kia pai ra ano ratou ki te neke me te ahua. Pērā ki ngā mahi katoa, he mea nui kia tika te mahi i te korikori kia kore ai e whara. He pai pea te whai i tetahi kaiwhakangungu whaiaro, i te tohungatanga tinana ranei e whakaatu ana i te mahi i te tuatahi.

He aha ngā rerekētanga māori o te Barbell piki ake?

• Te Huringa Whakataha: Engari kaua e piki tika ki runga, ka hikoi koe ki te taha ki runga i te papa, ka uru atu nga uaua rereke ki o waewae me o hope.
• Whakanuia me te Hikinga Turi: I muri i te pikinga ki runga i te papa, ka hikina te turi ki runga ki to uma, ka taapiri atu he toenga me te wero matua.
• Kotahi-waewae Barbell Step Up: Ko tenei rereketanga ko te mahi i te mahi me te waewae kotahi anake, ka piki ake te kaha me te arotahi ki te kaha o te waewae takitahi.
• Whakanuia te Barbell me te Press Overhead: I muri i te pikinga ake, ka pehia e koe te paera ki runga, me te whakauru i te kaha o te tinana o runga ki te mahi.

He aha ngā mahi whakapaipai mō te Barbell piki ake?

• Ko nga Squats, penei i te Barbell Step-ups, ko te mahi i nga uaua o raro o te tinana penei i te glutes, quads, me te hamstrings, me te whakauru i nga mahi e rua ki roto i to mahinga ka awhina i te kaha o te tinana o raro me te whanaketanga.
• Ko nga Deadlifts e whakakii ana i te Barbell Step-ups ma te aro ki nga uaua o muri o te mekameka, tae atu ki nga glutes me nga hamstrings, engari ka uru ano ki te tuara o raro me te matua, e whakarato ana i te tinana o raro o te tinana me te mahi whakapakari matua.