I paunatia te wero hope o tetahi waewae

• Kōaro Tinana: Ngo-pango
• Taputapu: Tia teivoti.
• Kōaro Mīhini: Gluteus Maximus
• Kōaro Tuarua: Hamstrings, Quadriceps

Whakataki ki te I paunatia te wero hope o tetahi waewae

Ko te Weighted One Leg Hip Thrust he whakakorikori kaha i hangaia hei whakakaha me te whakakorikori i nga glute, hamstrings, me te matua, me te whakapai ake i te toenga me te pumau. He pai mo nga kaitakaro, kaingākau tinana, mo nga tangata takitahi ranei e titiro ana ki te whakanui i te kaha o te tinana o raro me te ruruku tinana katoa. Ka hiahia nga tangata ki te mahi i tenei mahi na te mea ehara i te mea ka awhina noa i te hanga uaua me te wera ngako, engari ka awhina ano hoki ki te whakarei ake i nga mahi hakinakina, te whakapai ake i te tu, me te whakaiti i te tupono o nga whara.

Whakarite i te: He Whakateretere-Whakamārama I paunatia te wero hope o tetahi waewae

• Whakamuri atu ki te taumanu kia tata tonu o pakihiwi ki runga, ka piko tetahi turi ka tuu te waewae ki runga ki te whenua, totoro atu te tahi atu waewae ki waho.
• Te pupuri i te taumaha ki o hiku, pehia to waewae ki te whenua, ka pana o hiku ki runga ki te tuanui, kia mau tonu to waewae roa ki to tinana.
• Tatari ki te tihi o te nekehanga, me te whakarite kia hanga to tinana i tetahi raina tika mai i to pakihiwi ki to turi.
• Whakahokia o hope ki raro ki te turanga timata, kia mau te whakahaere o te nekehanga, katahi ka tuaruatia te mahi mo te maha o nga whakautu e hiahiatia ana i mua i te huri ki tetahi atu waewae.

Nga Tohu mō te Whakaputa I paunatia te wero hope o tetahi waewae

• Taumaha Taumaha: Mena kei te whakamahi koe i te taumaha, tuu ki te riu o to hope. Kia mau ki o ringaringa kia kore ai e paheke. Ko te hapa noa ko te whakanoho i te taumaha ki runga rawa ki runga i to puku, ka raru pea ka heke te whaihua o te mahi.
• Kia mau tonu te Puka: I a koe e hikina ana o hiku mai i te whenua, kia mau tonu to kauae me o kanohi ki mua. Ka awhina tenei ki te pupuri i te tuara tika me te aukati i te mamae o te kaki. Ko te hapa noa ko te titiro ki runga, te tuku ranei i to mahunga kia taka whakamuri, tera pea ka whara te kaki, te tuara ranei.
• Whakahaerehia

I paunatia te wero hope o tetahi waewae He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te I paunatia te wero hope o tetahi waewae?

Ae, ka taea e te hunga timata te mahi i te whakakorikori peke huha kotahi-waewae, engari he mea nui kia timata ma te taumaha marama, me te taumaha noa o te tinana kia pai ai te ahua me te karo i te whara. E taunaki ana hoki kia whai tangata mohio mo te puka whakakori tinana, penei i te kaiwhakangungu whaiaro, hei arahi i nga mahi. Ka pai ake te kaha me te pumau, ka piki haere te taumaha. Me mahara tonu ki te whakamahana i mua i nga mahi whakangungu me te whakarongo ki to tinana kia kore ai e whakapau kaha.

He aha ngā rerekētanga māori o te I paunatia te wero hope o tetahi waewae?

• Te Waewae-Waewae Hipoke i runga i te Pae: Engari ki te mahi i te korikori i runga i te papa, ka taea e koe te whakamahi i te taupae, i te hikoi ranei hei whakanui ake i te awhe o te nekehanga, kia uaua ake te mahi.
• Te Waewae Hipi Tutahi me te Dumbbell: Ka taea e koe te pupuri i te dumbbell i runga i to hope hei taapiri atu i te taumaha me te whakanui ake i te kaha o te mahi.
• Te Waewae-Waewae Hipotahi me te Poi Rongoa: Engari i te dumbbell, ka taea e koe te whakamahi i te poi rongoa hei taapiri atu.
• Te Waewae-Waewae Hipi Taumaha me te Taumaha Pokapoka: Ko tenei rereketanga ko te whitiki i nga taumahatanga rekereke ki te waewae mahi hei taapiri i te aukati i te wa e pana whakarunga ana.

He aha ngā mahi whakapaipai mō te I paunatia te wero hope o tetahi waewae?

• Ko te Piriti Glute tetahi atu mahi e whakakii ana i te Weighted One Leg Hip Thrust, i te mea e aro ana hoki ki te whakapakari i nga hiku me nga hamstrings, engari ka mahia me nga waewae e rua ki runga i te whenua, ka taea te whakapai ake i te toenga me te pumau.
• Ko nga lunges he mahi tino pai na te mea ehara i te mea ka mahi noa i runga i nga glutes me nga hamstrings, he rite ki te Weighted One Leg Hip Thrust, engari ka uru ano ki te matua me te whakapai ake i te whakakotahitanga o te tinana, me te whakarei ake i te ahua o to mahi whakangungu.