He Perehi Kuao Waewae Kotahi i runga i te Perehi Waewae

• Kōaro Tinana: Ngā paewae
• Taputapu: Mīwae 'āpōpōkai'i
• Kōaro Mīhini: Gastrocnemius
• Kōaro Tuarua: Soleus

Whakataki ki te He Perehi Kuao Waewae Kotahi i runga i te Perehi Waewae

Ko te Sled One Leg Calf Press on Leg Press he whakangungu whakangungu kaha e aro nui ana ki nga uaua kuao kau, te whakanui ake i te kaha o te waewae o raro me te whakapai ake i te toenga me te pumau. He pai tenei mahi mo nga kaitäkaro me te hunga hihiri e hiahia ana ki te arotahi ki te whakangungu unilateral ki te whakatika i nga uaua uaua me te whakarei ake i te kaha o te waewae takitahi. Ma te whakauru i tenei mahi ki roto i to mahinga, ka taea e koe te whakanui ake i to kaha o te tinana o raro, te whakapai ake i to mahi hakinakina, me te whakaiti i te mate o te whara.

Whakarite i te: He Whakateretere-Whakamārama He Perehi Kuao Waewae Kotahi i runga i te Perehi Waewae

• Whakanohoia koe ki runga i te nohoanga o te miihini perehi waewae, tuu to tuara me to mahunga ki runga i te tautoko papa.
• Whakaarahia tetahi waewae ka tuu i te poi o taua waewae ki runga i te papa reti, kia mau atu to waewae ki waho o te turanga.
• Panahia te sled ma te whakamahi i nga uaua kuao kau, kia tika to waewae engari kaua e mau ki te turi.
• Whakahokia te rea ki te tuunga timatanga, kia totoro nga uaua o to kuao kau, katahi ka whakahoki ano i te nekehanga mo te maha o nga tukurua e hiahia ana koe i mua i te huri ki tetahi atu waewae.

Nga Tohu mō te Whakaputa He Perehi Kuao Waewae Kotahi i runga i te Perehi Waewae

• **Whakamaua te Puka Tika**: I a koe e pehi ana i te reeti, kia noho papa to waewae, kia kore ai to rekereke e neke atu i te turanga. He hapa noa tenei ka taea te whakaiti i te whai huatanga o te mahi me te whara pea. Me whakatika to waewae engari karohia te maukati i to turi ki runga o te nekehanga.
• **Te Nekehanga Whakahaere**: A ape i nga nekehanga tere, korikori. Engari, pehia te rekereke kia ata haere ma te whakamahi i to rekereke, katahi ka whakahoki ano ki te tuunga timatanga ma te whakahaere. Ma tenei ka tino whai kiko nga uaua kuao kau i roto i te mahi.
• **Te Hanga Manawa**: He mea nui ki te

He Perehi Kuao Waewae Kotahi i runga i te Perehi Waewae He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te He Perehi Kuao Waewae Kotahi i runga i te Perehi Waewae?

Ae, ka taea e te hunga hou te mahi i te Sled One Leg Calf Press i runga i te mahi Perehi Waewae. Heoi, he mea nui kia timata me te iti ake te taumaha kia pai ai te ahua me te aukati i te whara. He pai ano te whai i te kaiwhakangungu, i te kaikawe omaoma mohio ranei hei tirotiro i te tuatahi ki te whakarite kia tika te mahi. Pērā ki ngā mahi korikori katoa, he mea nui kia piki haere te taumaha kia pai ake ai te kaha me te manawanui.

He aha ngā rerekētanga māori o te He Perehi Kuao Waewae Kotahi i runga i te Perehi Waewae?

• Ko tetahi atu momo rereke ko te Standing One-Leg Calf Press, kei reira koe e whakamahi ai i te miihini whakaara kuao kau, tuu tetahi waewae ki te tapa o te hikoi me te hiki i to taumaha tinana.
• Ko te rereke tuatoru ko te Dumbbell One-Leg Calf Press, ka mau koe i te dumbbell ki tetahi ringa ka whakamahi i tetahi hikoi, poraka ranei hei pehi i runga me raro me te waewae kotahi.
• Ko te Smith Machine One-Leg Calf Press tetahi atu momo rereke, kei reira koe e whakamahi ai i te peera miihini Smith mo te aukati i a koe e pehi ana me te waewae kotahi ki runga i te papa teitei.
• Ka mutu, ko te Bodyweight One-Leg Calf Press he momo rerekee ka whakamahi koe i to taumaha tinana anake mo te aukati, ka pehia ki runga i nga poi o tetahi waewae i te wa e tu ana koe i runga i te mata teitei ano he hikoi, he arai ranei.

He aha ngā mahi whakapaipai mō te He Perehi Kuao Waewae Kotahi i runga i te Perehi Waewae?

• Whakanuia te kuao kau: Ma te mahi i tenei mahi, kei te mahi koe i te uaua o nga kuao kau e whakakii ana i te Sled One Leg Calf Press, kia taurite te whanaketanga o nga uaua kuao kau.
• Peke taura: He mahi cardio tenei e whakangoi ana i nga uaua kuao kau. Ka whakakiia te Sled One Leg Calf Press ma te whakapai ake i te manawanui me te ngawari i roto i nga kuao kau, ka taea te whakarei ake i te mahi i roto i nga mahi perehi e arotahi ana ki te kaha.