Dumbbell Kotahi Waewae Squat

• Kōaro Tinana: Ngo-pango
• Taputapu: Tatasi huri
• Kōaro Mīhini: Gluteus Maximus, Quadriceps
• Kōaro Tuarua: Adductor Magnus, Soleus

Whakataki ki te Dumbbell Kotahi Waewae Squat

Ko te Dumbbell Single Leg Squat he mahi whakawero i te tinana o raro e aro nui ana ki nga whaa, glutes, me nga hamstrings, me te whakarei ake i te toenga me te pumau. He pai tenei mahi mo te hunga takawaenga ki te hunga kaingākau ki te whakapakari tinana e whai ana ki te whakapai ake i te kaha kotahi, te hangarite uaua, me te mahi hakinakina. Ko te whakauru i te Dumbbell Single Leg Squat ki roto i to mahi whakangungu ka taea te whakapai ake i te kaha o te waewae, te pai ake o te ruruku, me te iti o te tupono o te whara na te toenga me te pumau e whakatairanga ana.

Whakarite i te: He Whakateretere-Whakamārama Dumbbell Kotahi Waewae Squat

• Whakapikoa to waewae tu ki te turi, whakahekehia to tinana me te pupuri i to tuara kia tika, ka toro atu to waewae ki mua i a koe mo te taurite.
• Haere tonu ki te whakaheke i to tinana kia tata te whakarara o to huha ki te papa, kia kore e toro atu to turi ki tua atu i ou maihao.
• Kia mau ki tenei tuunga mo te wa poto, katahi ka panaia to rekereke kia whakatika to waewae ka hoki ki te turanga timatanga.
• Whakahokia tenei tukanga mo te maha o nga tukurua e hiahiatia ana, ka huri ki tetahi atu waewae ka mahi i nga mahi ano.

Nga Tohu mō te Whakaputa Dumbbell Kotahi Waewae Squat

• **Paetika**: Ko tenei mahi me taurite pai. Mena kei te raru koe, ngana ki te mahi i te mahi i te taha o te pakitara, i tetahi mea pakari ranei ka taea e koe te pupuri ina hiahiatia. A ape i te whakakorikori i te nekehanga me te aro ki te whakahaere i to heke me to pikinga.
• **Taimaha Taumaha**: Me timata me nga taumaha mama ake ka piki haere i te wa e pai ake ai to kaha me to pauna. Ma te whakamahi i nga taumaha he taumaha rawa pea ka paheke te ahua me te whara kino.
• **Te manawa**: Kaua e pupuri i to manawa. Whakaputa i a koe e heke iho ana ki roto i te squat ka ngohia i a koe

Dumbbell Kotahi Waewae Squat He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Dumbbell Kotahi Waewae Squat?

Ae, ka taea e te hunga timata te mahi Dumbbell Single Leg Squat, engari he mea nui kia tiimata me te taumaha mama kia pai ai te ahua me te aukati i te whara. Me taurite, te kaha, me te whakakotahitanga o tenei mahi, na reira ka hiahia pea te hunga timata ki te mahi i te motini me te kore taumaha i te tuatahi, ka whakamahi ranei i te pakitara, i te tuuru ranei hei tautoko. He pai tonu te whakaaro kia whakaatu mai tetahi tohunga ngaio tinana ki a koe i te ahua tika kia mohio ai koe kei te tika to mahi.

He aha ngā rerekētanga māori o te Dumbbell Kotahi Waewae Squat?

• Dumbbell Goblet Single Leg Squat: Engari i te pupuri i nga dumbbells i ou taha, ka mau koe i te dumbbell kotahi i mua i to uma me nga ringa e rua, ka awhina i te pauna me te pumau.
• Te Pouaka Pouaka Waewae Tutahi Dumbbell: Ko tenei ka tu ki mua i te pouaka, i te tauera ranei, me te noho i runga i tetahi waewae kia pa atu o glute ki te pouaka, ka tu ki runga, ka mau tonu nga dumbbells i ou taha.
• Dumbbell Single Leg Squat to Bench: He rite ki te pouaka squat, engari kaua e pa noa ki te tauera, pouaka ranei me o glutes, ka noho koe ki raro i mua i te tu ki runga.
• Dumbbell Pistol Squat: He rerekee ake tenei kei hea koe

He aha ngā mahi whakapaipai mō te Dumbbell Kotahi Waewae Squat?

• Bulgarian Split Squats, penei i te Dumbbell Single Leg Squats, ka arotahi ki tetahi waewae i te wa, ka awhina i te whakatika i nga uaua, te whakapai ake i te pumau, me te whakanui ake i te kaha me te ngawari o te tinana o raro.
• Ka taea e te Deadlifts te whakakii i te Dumbbell Single Leg Squats ma te mahi i nga roopu uaua kotahi engari i roto i te huarahi rereke, te taapiri i te momo ki te mahi, te whakapai ake i te kaha katoa, me te whakarei ake i te kaha ki te mahi i nga mahi o ia ra.