Hiki Waewae Kotahi Taumaha

• Kōaro Tinana: Maaheni takazo., Kakī
• Taputapu: Tia teivoti.
• Kōaro Mīhini: Iliopsoas, Quadriceps
• Kōaro Tuarua: Gluteus Maximus, Sartorius

Whakataki ki te Hiki Waewae Kotahi Taumaha

Ko te Weighted Single Leg Lift he mahi whakakaha i te tinana o raro, tae atu ki nga glutes, hamstrings, me quadriceps, me te whakapai ake i te toenga me te pumau. He pai mo nga tangata takitahi i nga taumata whakapakari tinana katoa, mai i te hunga kaitoi ki nga kaitakaro matatau, na te mea ka ngawari te whakarereke kia rite ki te kaha o te tangata. Ka hiahia nga tangata ki te whakauru i tenei mahi ki roto i a raatau mahi mo tona kaha ki te whakanui ake i te kaha o te tinana, te whakanui i nga mahi hakinakina, me te awhina i te aukati i te whara.

Whakarite i te: He Whakateretere-Whakamārama Hiki Waewae Kotahi Taumaha

• Hurihia to taumaha ki runga i to waewae maui, me te ata whakaara ake i to waewae matau mai i te whenua ka mau tonu.
• I a koe e hiki ana i to waewae matau, hikitia to ringa matau me te taumahatanga, kia tika tonu kia whakarara ki te whenua.
• Kia mau ki tenei tuunga mo te wa poto, me te whakarite kia uru to matua me te taurite o to tinana.
• Whakahokia to waewae matau me to ringaringa ki te waahi timata, ka tuaruatia te mahi mo te maha o nga tukurua e hiahiatia ana i mua i te huri ki tera taha.

Nga Tohu mō te Whakaputa Hiki Waewae Kotahi Taumaha

• Whakauru Matua: Whakauruhia o uaua matua i roto i te mahi katoa. Ehara tenei i te awhina anake ki te whakapumau i to tinana engari ka whakarei ake i te whaihua o te mahi ma te mahi i o uaua puku. A ape i te tuku i to puku kia ngohe, i to tuara nui ranei.
• Aukati i te maukati i to Turi: I te wa e tu ana i runga i tetahi waewae, me whakarite kia paku te piko o te turi kia kaua e kati. Ka awhina tenei ki te whakaiti i te riu o te hononga o te turi me te pupuri i te taurite.
• Manawa Manawa: Tika

Hiki Waewae Kotahi Taumaha He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Hiki Waewae Kotahi Taumaha?

Ae, ka taea e te hunga timata te mahi i te whakakorikori Weighted Single Leg Lift. Engari, me timata ki te taumaha marama me te aro ki te pupuri i te ahua tika kia kore ai e whara. He mea nui ano kia piki haere te taumaha i te mea ka kaha haere te kaha. Mēnā he āwangawanga, he mamae rānei, me mutu te mahi korikori tinana me te toro atu ki tetahi tohunga mo te whakapakari tinana, ki te kaiwhakaora tinana ranei.

He aha ngā rerekētanga māori o te Hiki Waewae Kotahi Taumaha?

• He hiki i te Dumbbell Weighted Single Leg: I tenei putanga, ka mau koe i te dumbbell i te ringa ki te taha o te waewae mahi, me te taapiri i tetahi wero ki to pauna me to kaha.
• Whakatairanga Waewae Kotahi Taumaha: Ko tenei rereketanga ko te whakamahi i te roopu aukati, e whakarato ana i te awangawanga tonu me te awhina ki te whakanui ake i te kaha o te mahi.
• Whakapaipaihia te Waewae Takitahi me te Taumaha Ponawaewae: Ma te takai i nga taumahatanga ki o rekereke, ka taapiri atu koe i te aukati, ka whakawerohia te mahi.
• Te Whakapaipai Waewae Kotahi i runga i te Taahihanga: Ma te mahi i tenei mahi i runga i te hikoi, i te pouaka ranei ka nui ake te awhe o te nekehanga, na reira ka piki ake te uaua me te whai hua o te mahi.

He aha ngā mahi whakapaipai mō te Hiki Waewae Kotahi Taumaha?

• Squats: He rite tonu te mahi a Squats ki nga roopu uaua nui ki te Hiki Waewae Takitahi - nga glutes, quads, me te hamstrings. Ma te whakapakari i enei uaua, ka taea e koe te whakanui ake i to mahi me te whakanui ake i te taumaha ka taea e koe te hiki i roto i te korikori Hiki Waewae Kotahi.
• Nga Whakamatea: Ko nga mahi whakamate ka aro ki nga uaua o raro o te tinana tae atu ki nga glutes, hamstrings me te tuara o raro. Ma te whakapakari i enei uaua, ka taea e koe te whakapai ake i to ahua me to pumau i te wa o te Whakapaipai Waewae Kotahi, ka whakaiti i te tupono o te whara.