Dumbbell Kotahi Waewae Squat

• Kōaro Tinana: Maaheni takazo., Kakī
• 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 whakapakari kaha e aro nui ana ki nga whaa whaa, nga glutes, me te matua, me te whakapai ake i te toenga me te ruruku. He pai tenei mahi mo te hunga timata me te hunga kaingākau ki te whakapakari tinana na te mea ka taea te whakarereke i runga i te kaha me te toenga o te tangata. Ka hiahia nga tangata ki te whakauru i tenei mahi ki roto i o raatau mahi ki te whakarei ake i te kaha o te tinana, te whakapai ake i te pauna unilateral, me te whakatairanga i nga nekehanga pai ake i roto i nga mahi o ia ra.

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

• Hurihia to taumaha ki runga i tetahi waewae, ko to waewae matau, ka toro atu to waewae maui ki mua.
• Ma te ata noho, i te wa e mau tonu ana te taurite, whakapikoa to turi matau me te whakaheke i to tinana kia taea e koe. Me whakarite kia rite to turi matau ki to waewae, kaua hoki e hipa atu i ou matimati.
• Kia mau ki te waahi mo te wa poto, katahi ka ata pana koe ki runga ki te turanga timatanga.
• Whakahokia te mahi i runga i tetahi atu waewae, ka huri i waenga i nga waewae mo te maha o nga tukurua e hiahiatia ana.

Nga Tohu mō te Whakaputa Dumbbell Kotahi Waewae Squat

• Taumaha: He mea nui kia taurite to taumaha ki runga i te waewae e tu ana. Kaua e piko ki mua, whakamuri ranei, ka raru to tuara raro, turi ranei. Engari, ngana ki te pupuri i to taumaha ki runga i to waewae e tu ana, me te whakamahi i ou uaua matua ki te pupuri i te taurite.
• Te Nekehanga Mana: Kia ata mahia te nekehanga me te whakahaere. A ape i te whakakorikori i te korikori, te whakamahi kaha ranei ki te hiki ake i to tinana ki runga, na te mea ka kino te ahua me te kaha

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 mohio koe he korikori teitei ake tenei e hiahia ana kia pai te pauna me te kaha. Me timata te hunga timata ki te whakaheke tinana kotahi, ki te awhina ranei ki te awhina i nga waewae kotahi i mua i te taapiri i nga taumahatanga. I nga wa katoa ka tohutohuhia kia tika te ahua me te tikanga i mua i te taapiri i etahi atu taumaha kia kore ai e whara. Ki te kore e tino mohio, he pai ki te korero ki tetahi tohunga toi tinana.

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

• Dumbbell Pistol Squat: I tenei putanga, ka mau koe i te dumbbell i mua i to uma me nga ringa e rua, ka toro atu tetahi waewae ki mua i a koe, ka mahi i te pupuhi ki tetahi atu waewae.
• Dumbbell Goblet Single Leg Squat: Ko tenei ko te pupuri i tetahi dumbbell me nga ringa e rua ki te taumata o te uma, ka toro atu tetahi waewae ki mua, me te pupuhi ki tetahi atu waewae.
• Dumbbell Step Up: Ko tenei rereketanga ko te pupuri i nga dumbbells i ou taha me te piki ake ki runga i te tauera, ki te hikoi ranei me tetahi waewae, me te mahi pai i te waahi-waewae.
• Dumbbell Single Leg Box Squat: Ko tenei ko te tu i runga i tetahi waewae me te pouaka, te peera ranei i muri i a koe, me te pupuri dumbbells i ou taha, me te squat

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

• Nga Whakamate: Ka whakakiia e te Deadlifts te Dumbbell Single Leg Squat ma te whakapakari ake i te mekameka o muri, kei roto ko nga hamstrings, glutes, me nga uaua o muri o raro, e whakatairanga ana i te kaha o te tinana o raro me te pumau, he mea tino nui mo te mahi i nga waewae kotahi.
• Bulgarian Split Squats: Ko tenei mahi e aro ana ki nga roopu uaua rite ki te Dumbbell Single Leg Squat engari ka taapirihia he huānga o te koretake me te whakanekehanga o te waewae o muri, ka taea te whakanui i te toenga, te whakakotahi, me te kaha kotahi, me te whakapai ake i te whai huatanga o nga waewae kotahi. .