Dumbbell Noho Kotahi Waewae Whakaarahia Kuao - Nikau ki runga

• Kōaro Tinana: Ngā paewae
• Taputapu: Tatasi huri
• Kōaro Mīhini: Gastrocnemius
• Kōaro Tuarua: Soleus

Whakataki ki te Dumbbell Noho Kotahi Waewae Whakaarahia Kuao - Nikau ki runga

Ko te Dumbbell Seated One Leg Calf Raise - Palm Up he mahi whakakaha i te tuatahi o nga uaua kuao kau, me te whakapai ake i te taurite me te pumau. He pai tenei mahi mo nga tangata takitahi i nga taumata whakapakari tinana katoa, mai i te hunga kaitoi ki nga kaitäkaro matatau, e titiro ana ki te whakarei ake i te kaha o te tinana o raro, ki te mahi i nga mahi hakinakina me nga mahi e hiahia ana kia kaha nga kuao kau. Ka taea e te tangata te whiriwhiri i tenei mahi hei hanga i te papatipu uaua kuao kau, kia pai ake te pumau o nga rekereke, me te whakanui i te kaha o nga waewae, ka pai ake te mahi hakinakina me te nekeneke o ia ra.

Whakarite i te: He Whakateretere-Whakamārama Dumbbell Noho Kotahi Waewae Whakaarahia Kuao - Nikau ki runga

• Puritia he dumbbell i to ringa matau me to nikau e anga ana ki runga, ka tuu te poroporo o to waewae matau ki runga i te mata teitei, penei i te poraka, i te hikoi ranei, me to rekereke e iri ana i te taha.
• Whakanuia to rekereke matau kia teitei rawa, pana i te poroporo o to waewae, me te whakarite kia mau te taumaha ki to ringa.
• Tatari mo tetahi wa i te tihi o te nekehanga kia tino rongo koe i te whakahekenga o to kuao kau.
• Whakahokia to rekereke ki raro ki te tuunga timatanga ka whakahoki ano i te nekehanga mo te maha o nga tukurua e hiahiatia ana i mua i te huri ki tetahi atu waewae.

Nga Tohu mō te Whakaputa Dumbbell Noho Kotahi Waewae Whakaarahia Kuao - Nikau ki runga

• Te Awhe Katoa o te Motini: Ko tetahi atu hapa noa ko te kore e whakamahi i te whānuitanga o nga nekehanga. Whakahekea to rekereke kia taea e koe ki te toro i te uaua kuao kau, katahi ka whakaara ake i to rekereke kia teitei rawa te uaua. Ma tenei ka tino whai hua koe i nga mahi whakangungu.
• Aukati i te Rua: He maha nga tangata ka tere ki roto i a raatau mahi, ka raru pea te ahua me te whara. Kia kaha ki te mahi i ia whakautu me te whakahaere, me te aro ki te uaua e mahi ana.
• Whakamahia te Taumaha Tika: Ma te whakamahi i te taumaha he taumaha rawa pea ka kino te ahua

Dumbbell Noho Kotahi Waewae Whakaarahia Kuao - Nikau ki runga He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Dumbbell Noho Kotahi Waewae Whakaarahia Kuao - Nikau ki runga?

Ae, ka taea e te hunga timata te mahi Dumbbell Seated One Leg Calf Raise - Whakakorikori nikau. Heoi, he mea nui ki te timata me te taumaha mama kia pai ai te ahua me te aukati i te whara. Whakanuia te taumaha ka pai ake te kaha me te manawanui. Pērā i ngā mahi hou, me whai whakaaro te hunga tīmata ki te rapu tohutohu mai i te tohunga ngaio tinana kia tika ai ta ratou mahi.

He aha ngā rerekētanga māori o te Dumbbell Noho Kotahi Waewae Whakaarahia Kuao - Nikau ki runga?

• Dumbbell Seated One Leg Calf Raise - Palm Down: He rite tenei putanga ki te korikori taketake engari me huri koe i to ringaringa kia anga atu to ringa ki raro, ka rerekee te mahi uaua.
• Dumbbell Standing One Leg Calf Raise - Palm Up: Ko tenei rereketanga me mahi koe i te mahi i te wa e tu ana, ka taea e koe te whakauru i nga uaua rereke me te whakarato i te wero nui atu mo to pauna.
• Ko te Dumbbell e noho ana i tetahi Waewae Whakanuia te kuao kau - Ko te Mapu Neutral: I tenei rereketanga, ka mau koe i te dumbbell me te mau koretake (te nikau e anga ana ki roto), ka taea e koe te uru atu ki nga uaua rereke o to remu me to ringa.
• Whakanuia te Waewae Kotahi Waewae Whakanuia - Palm Up: Ka whakakapi tenei putanga i te dumbbell ki te paera, ka taea

He aha ngā mahi whakapaipai mō te Dumbbell Noho Kotahi Waewae Whakaarahia Kuao - Nikau ki runga?

• Squats: Ahakoa ko te korikori tinana o raro, ko te squats ano ka uru ki nga kuao kau, ka whakakiia te Dumbbell Seated One Leg Calf Raise ma te whakarite kia kaha te tinana o raro katoa, tae atu ki nga kuao kau.
• Tauera Pekepeke: Ko tenei korikori ngakau e mahi ana i nga uaua kuao kau, e whakarato ana i te taapiri aerobic ki te Anaerobic Dumbbell Seated One Leg Calf Raise, na reira ka pai ake te kaha me te manawanui o nga kuao kau.