Dumbbell Waewae Tutahi Squat

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

Whakataki ki te Dumbbell Waewae Tutahi Squat

Ko te Dumbbell Single Leg Split Squat he whakangungu whakangungu kaha e aro nui ana ki nga whaa, glutes, me nga hamstrings, me te whakapai ake i te toenga me te pumau. He pai mo te hunga takitahi i nga taumata whakapakari tinana katoa, mai i te hunga timatanga e whai ana ki te hanga i te kaha turanga ki nga kaitakaro e whai ana ki te whakanui i a raatau mahi. Ka pirangi nga tangata ki te mahi i tenei mahi na te mea ehara i te mea e whakatairanga ana i te kaha o te tinana me te toenga o te tinana engari ka whakarei ake i te oranga mahi, e whai hua ana mo nga mahi o ia ra me te hauora katoa.

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

• Whakaarahia tetahi waewae ka tuu ki runga i te tauera i muri i a koe, me te whakarite kia rua pea te roa o to waewae ki mua i te tauera.
• Whakahekea to tinana ma te whakaheke i te turi me te huha o to waewae o mua kia tata te pa o te turi o to waewae o muri ki te papa.
• Whai muri i te okiokinga poto, panahia to tinana ki te waahi tuatahi, ka peia i te rekereke o to waewae o mua me te pupuri i to tuara kia tika.
• Whakahokia te nekehanga mo te nui e hiahiatia ana o te tukurua ka huri i nga waewae.

Nga Tohu mō te Whakaputa Dumbbell Waewae Tutahi Squat

• A ape i te anga whakamua: Ko te hapa noa ko te anga whakamua ki mua, ka taea te whakararuraru i to tuara o raro me te whakaiti i te whai huatanga o te korikori ki o waewae me o hiku. Kia mau to uma ki runga, kia noho kore to tuara i a koe e heke iho ana ki roto i te squat.
• Te Hohonutanga o te Squat: Me whai ki te whakaheke i to tinana kia tata te whakapae o to huha o mua, kia mau tonu to turi ki to waewae. Kaua e tukua to turi o mua ki tua atu o ou matimati.
• Whakahaerehia to Nekehanga: A ape i te whakakorikori i te nekehanga me te whakamahi i te torohaki ki te hiki ake koe ki runga. Engari, whakahaere i to hekenga ka pana whakamuri ki runga i to rekereke o mua.
• Kōwhiringa Taumaha: Kaua

Dumbbell Waewae Tutahi Squat He Pātai Ā Tene

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

Ae, ka taea e te hunga timata te mahi Dumbbell Single Leg Split Squat. Heoi, he mea nui kia timata ma te taumaha marama kia pai ai te ahua me te aukati i te whara. He pai ano kia tae mai he kaiwhakangungu, he tangata mohio ranei ki te whakatika i te puka ina hiahiatia. Pērā ki ngā mahi korikori, he mea nui kia whakamahana tika i mua i te tiimata me te whakanui haere i te taumaha kia pai ake te kaha me te manawanui.

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

• Bulgarian Split Squat: Ko tenei rereketanga ko te hiki ake i to waewae o muri ki runga i te tauera, i tetahi taahiraa ranei, me te whakanui ake i te awhe o te nekehanga me te kaha o te mahi.
• Barbell Single Leg Split Squat: Engari i te whakamahi i nga dumbbells, ko tenei rereketanga ko te whakatakoto i te paera ki runga i ou pokohiwi, he rereke te tohatoha taumaha me te wero.
• Weighted Vest Single Leg Split Squat: Ko tenei rereketanga ko te mau i te kakahu taumaha, te whakanui ake i te taumaha tinana katoa e hikina ana e koe, ka taea te whakanui ake i te kaha me te manawanui.
• Te Waewae Waewae Whakawaahi me nga Roopu Aatete: Ko tenei rereketanga ko te whakamahi i nga roopu aukati, te whakarato i te awangawanga tonu puta noa i te nekehanga, ka taea te whakapai ake i te pumau me te taurite.

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

• Lunges: He mahi tino pai a Lunges na te mea he rite tonu te mahi o nga roopu uaua - whaa, hamstrings, me te glutes. Ka whakauru ano hoki i te nekehanga whakamua, ka taea te whakapai ake i to awhe o te nekehanga me te ngawari i roto i to hope, e whai hua ana to mahi i roto i te Dumbbell Single Leg Split Squat.
• Ko nga Kaipupuri Kauti: Ko nga kopere kapu tetahi atu mahi tino pai na te mea ehara i te mea ko nga uaua o raro o te tinana anake te whaainga, engari ka uru ano ki to matua. Ko te taapiri matua ka taea te whakanui i to pumau me to mana whakahaere i te wa o te Dumbbell Single Leg Split Squat.