Barbell Step-up

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

Whakataki ki te Barbell Step-up

Ko te Barbell Step-up he whakakorikori tinana o raro e aro ana ki nga whaa, glutes, me nga hamstrings, e tuku ana i te mahi taurite mo o waewae. He pai mo nga tangata takitahi i nga taumata whakapakari tinana katoa, mai i te hunga kaitoi ki nga kaitakaro matatau, na te mea ka ngawari te whakatika i runga i te kaha me te manawanui. Ka hiahia nga tangata ki te whakauru i tenei mahi ki roto i a raatau mahi na te mea ehara i te mea ka whakapakari noa, ka tangi hoki te tinana o raro, engari ka pai ake te toenga, te ruruku, me te whakapakari tinana katoa.

Whakarite i te: He Whakateretere-Whakamārama Barbell Step-up

• Ka hikina to uma me to tuara kia tika, whakaarahia to waewae matau ka tuu kia mau ki runga i te tauera.
• Panahia to rekereke matau ki te hiki i to tinana ki runga i te tauera, me te kawe mai i to waewae maui kia tutaki ki to matau i runga i te tauera.
• Me ata whakamuri koe ki te tuunga timatanga, ka arahi ma to waewae matau, ka whai me to waewae maui.
• Whakahokia ano tenei nekehanga, me te huri i te waewae matua ia wa mo te mahi taurite.

Nga Tohu mō te Whakaputa Barbell Step-up

• **Kōwhiritia te Pouaka Pouaka Matau**: Ko te teitei o te pouaka, taumanu ranei ka piki koe ki runga, me noho to turi ki te koki 90-tohu i te wa e tu ana to waewae ki runga i te pouaka. Mena he tiketike rawa te pouaka, ka raru koe i to turi, i to hope ranei. Mena he iti rawa, kaore koe e whiwhi i te painga katoa o te mahi.
• **Kati te Whakamahi Momentum**: Ko te hapa noa ko te whakamahi i te torohaki ki te turaki i a koe ki runga i te pouaka. Ehara tenei i te whakaiti noa i te whai huatanga o te mahi, engari ka piki ake te tupono o te whara. Engari, panaia to rekereke kia piki ake ki runga i te pouaka, me te aro ki te whakamahi i ou uaua, kaua ki te torohaki.
• ** Kia mau ki a koe

Barbell Step-up He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Barbell Step-up?

Ae, ka taea e te hunga timata te mahi Barbell Step-up mahi engari e taunaki ana kia timata me te taumaha mama ake, ahakoa ko te paera noa kaore he taumaha taapiri kia waia ki te korikori. Pērā i ngā mahi hou, he mea nui kia ako i te ahua me te tikanga tika kia kore ai e whara. He pai pea ki te whai i te kaiwhakangungu, i te kaikawe omaoma mohio ranei hei tirotiro i te tuatahi. Ake, ka pai ake te kaha me te toenga, ka taea te taapiri te taumaha ki te paera.

He aha ngā rerekētanga māori o te Barbell Step-up?

• Ko te Lateral Step-up tetahi atu whakarereketanga ka hikoi koe ki runga i te tauera, pouaka ranei mai i te taha, e aro ana ki nga uaua rereke.
• Ko te Weighted Vest Step-up he rerekee ka mau koe i te koti whakataimaha hei taapiri atu i te atete, kaua ki te whakamahi i nga taumaha kore utu.
• Ko te Elevated Barbell Step-up ko te whakamahi i te papa teitei ake, ka piki ake te uaua me te mahi i nga uaua.
• Ko te Waahi-waewae Barbell Step-up tetahi atu rerekee ka mahia e koe te korikori me te waewae kotahi i te wa, ka taea te whakapai ake i te toenga me te kaha kotahi.

He aha ngā mahi whakapaipai mō te Barbell Step-up?

• Squats: Ko te squats he mahi tino pai na te mea ka aro ano ratou ki te tinana o raro, inaa ko nga whaawha, nga hamstrings, me nga glutes, ko nga uaua tuatahi e whakamahia ana i roto i te Barbell Step-ups.
• Nga Whakatairanga Mate: Ka whakakiia e te Deadlifts nga Whakatairanga Barbell na te mea ka whakakaha hoki i te tinana o raro me te uho, te whakarei ake i te toenga me te pumau, he mea tino nui mo te mahi Whakapaipai me te ahua pai.