Dumbbell Step-up with Knee Raise

• Kōaro Tinana: Ngo-pango
• Taputapu: Tatasi huri

Whakataki ki te Dumbbell Step-up with Knee Raise

Ko te Dumbbell Step-up with Knee Raise he whakakorikori hihiri e uru ana ki o glutes, quads, hamstrings, me te matua, e whakanui ana i te kaha o te tinana me te pumau. He pai tenei mahi mo te hunga kaitoi me te hunga kaingākau ki te whakapakari tinana na te mea ka taea te whakarereke kia rite ki nga taumata whakapakari tinana. Ka taea e nga tangata takitahi te whiriwhiri ki te whakauru i tenei mahi ki roto i a raatau mahi ki te whakapai ake i te toenga, te whakaniko i te oro uaua, me te whakanui i te kaha o te tinana.

Whakarite i te: He Whakateretere-Whakamārama Dumbbell Step-up with Knee Raise

• Me piki ki runga me to waewae matau, kia mau ki runga i te tauera, a ka whakatika koe i to waewae matau kia tu ki runga i te tauera, ka hikina to turi maui ki runga ki te teitei o te hope.
• Tatari mo tetahi wa i te tihi o te nekehanga, katahi ka whakahekehia to waewae maui ki raro ki te papa.
• Whai muri i te pa o to waewae maui ki te whenua, whaia to waewae matau, ka hoki ki te turanga timatanga.
• Whakahokia ano te nekehanga, i tenei wa ka piki ake me to waewae maui me te whakaara i to turi matau. Me huri nga waewae i ia wa, whakaotihia te maha o nga tukurua e hiahiatia ana.

Nga Tohu mō te Whakaputa Dumbbell Step-up with Knee Raise

• **Te Whiriwhiri i te Taumaha Tika**: Kaua e timata ki nga dumbbells taumaha. Whakamahia nga taumaha mama i te tuatahi, a, i te wa e pai ana koe ki te ahua me te nekehanga, ka piki haere te taumaha. Ma te whakamahi i te taumaha he taumaha rawa mai i te tiimatanga ka pa mai nga whara.
• **Te Nekehanga Whakahaere**: A ape i te tere i roto i te mahi. Ko ia pikinga ake me te hikinga o nga turi me whakahaere i runga i nga tikanga whakahaere. Ehara tenei i te awhina anake ki te aukati i nga whara engari ki te whakarite kia uru katoa o uaua i te wa e mahi ana.
• ** A ape i te Anga Whakamua**: Ko te hapa noa ko te anga whakamua i te wa e mahi ana i te mahi. Ka taea e tenei te whakararuraru i to tuara me o turi. Kia tika to tinana puta noa i te nekehanga.
• **Whakamahia To Core**: Ki

Dumbbell Step-up with Knee Raise He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Dumbbell Step-up with Knee Raise?

Ae, ka taea e te hunga timata te mahi Dumbbell Step-up with Knee Raise exercise. He whakakorikori tinana iti e aro ana ki nga whaa, ki nga glutes, me nga hamstrings. Heoi, he mea nui kia timata me te iti o te taumaha kia tika ai te ahua me te aukati i te whara. Mena he taimaha rawa nga dumbbells, ka taea te mahi me te kore taumaha. Pērā i ngā mahi hou, he pai ake te ako i te ahua tika mai i te kaiwhakangungu ngaio, i tetahi puna pono ranei kia kore ai e whara.

He aha ngā rerekētanga māori o te Dumbbell Step-up with Knee Raise?

• Dumbbell Step-up with Reverse Knee Raise: I tenei rereketanga, i muri i te pikinga ake, ka hiki ake to turi ki muri, ka kaha ake te whakauru i o glutes.
• Dumbbell Step-up with High Knee Raise: Ko tenei putanga e hiahia ana koe ki te hiki ake i to turi ki runga ake ka taea e koe i muri i te piki ake, me te whakanui ake i te kaha o te mahi.
• Dumbbell Step-up with Knee Raise and Twist: I muri i te pikinga ake, whakaarahia to turi me te whiri i to rama ki te turi kua ara ake, me te whakauru i o obliques ki te mahi.
• Dumbbell Step-up with Alternating Knee Raise: I tenei rereketanga, ka rereke koe i waenga i te hiki i to turi ki mua, taha, me muri i muri i ia pikinga ake.

He aha ngā mahi whakapaipai mō te Dumbbell Step-up with Knee Raise?

• Squats: Ko te Squats tetahi atu mahi tino pai hei whakakii i te Dumbbell Step-up me te Whakanui Turi i te mea e aro ana ratou ki te tinana o raro, inaa ko nga hope, nga hiku, me nga huha, me te awhina ki te whakapai ake i te pauna me te whakakotahi.
• Nga Whakaoho Mate: He tino pai te whakakoi ki te Dumbbell Step-up with Knee Raise na te mea e aro ana ratou ki nga roopu uaua ano, tae atu ki nga glutes, hamstrings, me te tuara o raro, me te whakapai ake i te kaha me te pumau.