Dumbbell Lateral Step-Up

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

Whakataki ki te Dumbbell Lateral Step-Up

Ko te Dumbbell Lateral Step-Up he mahi whakaihiihi e whakakaha ana i o glutes, quads, me to hamstrings i te whakapai ake i to pauna me to ruruku. He pai tenei mahi whakangungu mo nga kaipara me te hunga kaingākau ki te whakapakari tinana o nga taumata katoa, otira ko te hunga e hiahia ana ki te whakanui ake i te kaha me te pumau o te tinana. Ko te whakauru i tenei mahi ki roto i o mahinga ka taea te whakapai ake i to mahi hakinakina katoa, te awhina i te aukati i te whara, me te whai waahi ki nga nekehanga kaha ake me te pai i roto i te oranga o ia ra.

Whakarite i te: He Whakateretere-Whakamārama Dumbbell Lateral Step-Up

• Tuhia to waewae tata ki runga i te hikoi, kia mau to waewae katoa ki runga i te mata kia kaua e iri.
• Te pana i to rekereke, piki ake ki runga i te tauera, mauria atu to waewae kia tutaki ki runga.
• Whakahokia koe ki raro ki te tuunga timatanga, me te arahi i te waewae kotahi i whakamahia e koe ki te piki ake.
• Whakahokia tenei tukanga mo te maha o nga whakautu e hiahiatia ana, ka huri i nga taha ki te whakarite kia rite to mahi i nga waewae e rua.

Nga Tohu mō te Whakaputa Dumbbell Lateral Step-Up

• Te Whakanoho Tikanga Waewae: I te wa e piki ana, me mohio kei runga katoa to waewae i runga i te tauera, i te hikoi ranei. A ape i te tuu noa i ou maihao, i te haurua ranei o to waewae na te mea ka puta te koretake me nga whara.
• Whakahaerehia to nekehanga: Kaua e tere ki te mahi. Kia mau tonu te mana whakahaere o ou nekehanga, i te wa e piki ana me te heke iho. Ma tenei ka awhina i nga uaua tika me te aukati i nga whara.
• Taumaha Dumbbell Matau: Kōwhiria he taumaha he wero engari ka taea te whakahaere. Ma te whakamahi i te taumaha he taumaha rawa pea ka paheke te ahua me nga whara pea. Engari, ko te whakamahi i te taumaha he maamaa ka kore pea e nui te aukati kia pai ai te mahi i o uaua.
• A ape i te Whakanuia o te Turi: I te wa e piki ana, me noho to turi

Dumbbell Lateral Step-Up He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Dumbbell Lateral Step-Up?

Ae, ka taea e te hunga timata te mahi Dumbbell Lateral Step-Up mahi. He mahi tino pai mo te whakakorikori i te tinana o raro, ina koa ko te whaa, te glutes, me te hamstrings. Heoi ano, he mea nui kia timata ma te taumaha he pai, he pai te whakahaere kia kore ai e whara. He mea nui hoki ki te pupuri i te ahua tika puta noa i te mahi. Ki te kore e tino mohio, he pai tonu te korero ki tetahi tohunga ngaio tinana, kaiwhakangungu ranei kia tika ai te mahi.

He aha ngā rerekētanga māori o te Dumbbell Lateral Step-Up?

• Dumbbell Lateral Step-Up with Bicep Curl: I tenei rereketanga, ka mahi koe i te korikori bicep i a koe e piki ake ana, me te mahi i to tinana o raro me to tinana o runga i te wa kotahi.
• Dumbbell Lateral Step-Up with Front Raise: Ko tenei rereketanga ko te hiki i nga dumbbells i mua i a koe ki te teitei o te pokohiwi i a koe e piki ake ana, me te aro ki o pakihiwi me o tuara o runga.
• Dumbbell Lateral Step-Up with Knee Drive: Ka taapirihia he huānga hihiri ki te korikori ma te turaki i te turi o te waewae o muri ki runga ki to uma ka piki ake koe.
• Takitahi Whakataha-taha Dumbbell: Engari i te pupuri i te dumbbell ki ia ringa, ka mau koe i tetahi putunga taumaha ake i te ringa i te taha o te waewae takahanga, ka wero i to pauna.

He aha ngā mahi whakapaipai mō te Dumbbell Lateral Step-Up?

• Lunges: Ko nga lunges e aro ana ki nga uaua o raro o te tinana penei i te whaa, te hamstrings, me te glutes, he rite ki te Dumbbell Lateral Step-Up, engari ka taapirihia he waahanga o te whakangungu toenga me te pumau, te whakanui ake i te kaha o te tinana o raro me te whakakotahi.
• Nga Huringa Mate: He mahi tino pai nga mahi whakahiato ki te Dumbbell Lateral Step-Up i a raatau e aro ana ki te mekameka o muri - nga kopa, nga hamstrings, me te tuara o raro, e whakarato ana i te whakangungu tinana o raro me te whakapai ake i te mana me te pumau.