Bulgarian Split Squat with Chair

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

Whakataki ki te Bulgarian Split Squat with Chair

Ko te Bulgarian Split Squat me te Heamana he mahi tino whai hua o te tinana o raro e aro ana ki nga whaa, hamstrings, glutes, me te matua, e whakatairanga ana i te kaha, te toenga, me te ngawari. He pai mo te katoa, mai i te hunga timata ki te hunga kaingākau ki te whakapakari tinana, na tona kaha ka taea te whakarite i runga i nga taumata whakapakari tinana takitahi. Kei te pirangi te tangata ki te mahi i tenei mahi na te mea ehara i te mea ka whakanui noa i te kaha o te tinana engari ka pai ake te nekeneke o te huha me te pumau, he mea tino pai mo te whakapakari tinana me te aukati whara.

Whakarite i te: He Whakateretere-Whakamārama Bulgarian Split Squat with Chair

• Torohia tetahi waewae ki muri i a koe ka tuu te tihi o to waewae ki runga i te tuuru.
• Whakahekea to tinana ki roto i te lunge, piko nga turi e rua ki te koki 90-tohu, me te whakarite kei runga tika to turi o mua i to rekereke.
• Panahia te rekereke o to waewae o mua kia ara ake ki runga ki te tu, kia mau to tuara ki runga i te tuuru.
• Whakahokia tenei motini mo te maha o nga tukurua e hiahiatia ana, ka huri i nga waewae ka tuaruatia te mahi.

Nga Tohu mō te Whakaputa Bulgarian Split Squat with Chair

• Te Puka Tika: I te wa e mahi ana i te squat, whakahekehia to tinana kia piko to turi o mua ki te koki 90-tohu, me te pupuri tonu i to rama. A ape i te anga whakamua i te mea ka raru to tuara ka neke atu te arotahi mai i ou waewae.
• Tohaina Taumaha: Kia taurite to taumaha ki to waewae o mua, kaua ki o matimati anake. Ma tenei ka pai ake te whakauru i o glutes me to hamstrings.
• A ape i te Whakanuia: Ko te hapa noa ko te tuku i te turi o mua ki runga i nga maihao i te wa o te squat. Ka taea e tenei te tuku i te taumahatanga kore ki runga i te turi. Kia mohio

Bulgarian Split Squat with Chair He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Bulgarian Split Squat with Chair?

Ae, ka taea e te hunga timata te mahi i te Bulgarian Split Squat me te mahi tuuru. He mahi tino pai mo te hunga timata ki te whakawhanake i te kaha me te toenga o te tinana. Heoi, he mea nui ki te timata ki te taumaha mama, ki te taumaha noa o te tinana, me te aro ki te ahua me te whakahaere kia kore ai e whara. I a koe e kaha ake ana me te pai ake o te nekehanga, ka taea e koe te taapiri i te taumaha. He mea tika ano kia kite tetahi i a koe, hei arahi ranei i a koe i roto i nga mahi whakangungu i nga wa tuatahi kia tika ai to mahi.

He aha ngā rerekētanga māori o te Bulgarian Split Squat with Chair?

• Bulgarian Split Squat with Resistance Bands: I tenei rereketanga, ka whakamahi koe i te roopu whakaahuru huri noa i ou huha ki te taapiri i tetahi waahanga taha ki te whakakorikori, e aro ana ki o glute me te hunga kahaki hope.
• Bulgarian Split Squat me Kettlebell: Ko tenei putanga ko te pupuri i te kettlebell ki te tuunga kaata, ka awhina i te whakauru i to matua me te whakapai ake i to pauna.
• Bulgarian Split Squat with Barbell: Ko tenei rereketanga ko te whakanoho i te paera ki runga i o pakihiwi, ka taea te whakanui ake i te kawenga me te wero i to kaha o te tinana o raro.
• Bulgarian Split Squat with Medicine Ball: I tenei rereketanga, ka mau koe i te poro rongoa ki mua i a koe, ka taea te whakanui ake i to pauna me te ruruku i a koe e mahi ana i ou ringa me o pakihiwi.

He aha ngā mahi whakapaipai mō te Bulgarian Split Squat with Chair?

• Whakapiki: Ka whakamahia ano hoki e tenei mahi he tuuru, he tauera ranei, ka mahi i runga i nga roopu uaua rite ki te Bulgarian Split Squat, engari ka aro nui atu ki tetahi waewae i te wa, ka awhina i te whakapai ake i te pauna me te whakatika i nga ngoikoretanga o nga uaua.
• Nga piriti glute: Ahakoa kaore tenei mahi e whakamahi i te tuuru, ka whakakiia e ia te Bulgarian Split Squat ma te aro ki te mekameka o muri, otira ko nga glutes me nga hamstrings, ka taea te whakanui i te kaha me te pumau e hiahiatia ana mo te nekehanga o te hiku.