Kettlebell One Arm Overhead Squat

• Kōaro Tinana: Maaheni takazo., Kakī
• Taputapu: Hoe-paki
• Kōaro Mīhini: Gluteus Maximus, Quadriceps
• Kōaro Tuarua: Adductor Magnus, Soleus

Whakataki ki te Kettlebell One Arm Overhead Squat

Ko te Kettlebell One Arm Overhead Squat he whakakorikori tinana-a-tinana e aro nui ana ki nga whaawha, glutes, pakihiwi, me te matua, me te whakapai ake i te toenga me te pumau. He pai mo te hunga takawaenga ki te hunga kaingākau ki te whakapakari tinana e whai ana ki te whakakaha i o raatau kaha mahi me o raatau mahi hakinakina. He tino painga tenei mahi mo te hunga e whai ana ki te whakawhanake i te kaha kotahi me te pumau, te whakatairanga i te hangarite uaua, me te whakanui ake i o raatau nekeneke me te ngawari.

Whakarite i te: He Whakateretere-Whakamārama Kettlebell One Arm Overhead Squat

• Whakauruhia to matua me te pupuri i to ringa kia tika, me te whakarite kei runga tika te kettlebell i to pakihiwi, kaua ki mua, ki muri ranei.
• Tīmatahia te whakapiko i ou turi me te whakaheke i to tinana ki te tuunga tuupapa, kia mau tonu to taumaha ki runga i ou rekereke me to uma kia tika.
• Haere tonu ki raro kia noho whakarara o huha ki te whenua, ki te taea ranei e koe te ngawari, kia mau tonu to ringa e pupuri ana i te pere kettlebell.
• Whakahokia ki runga ki to tuunga timata ma o rekereke, kia mau tonu te peera ki runga ake, ka whakahoki ano i te tukanga mo te maha o nga whakautu e hiahiatia ana i mua i te huri ki tetahi atu ringa.

Nga Tohu mō te Whakaputa Kettlebell One Arm Overhead Squat

• **Paiwhanga:** I te wa e pupuri ana koe i te peera, me mohio kei te u to puri engari kaua e tino piri. Kia taurite te taumaha ki to ringaringa, kaua e peke ki tetahi taha, ki tetahi atu. Ko te hapa noa ko te hopu i te kettlebell kia tino kaha, ka raru te ringa me te ringaringa, ka ngoikore ranei.
• **Te Nekehanga Mana:** Me puhoi me te whakahaere i te neke o te squat, i te huarahi ki raro me te piki ki runga. A ape i te tuku tere ki roto i te squat, ka pekehia ranei ki raro, na te mea ka raru nga turi me te tuara.
• **Tirohanga Tika:** Puritia to ringa e pupuri ana i te pere kettlebell kia tika, kia tiaho ki

Kettlebell One Arm Overhead Squat He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Kettlebell One Arm Overhead Squat?

Ae, ka taea e te hunga timata te mahi Kettlebell One Arm Overhead Squat. Engari, he mea nui kia mohiohia ko tenei mahi me kaha te kaha, te pauna, me te ngawari. E taunaki ana kia timata te hunga kaitoi ki te kettlebell mama ake ka aro ki te whakatika i o raatau ahua i mua i te neke ki nga taumahatanga taumaha ake. He pai ano pea mo te hunga timata ki te mahi tuatahi i nga nekehanga me te kore he kettlebell, me te kettlebell ranei e mau ana ki te teitei o te uma, i mua i te ahu whakamua ki te tuunga o runga. Me mahara tonu ki te whakamahana i mua i te tiimata i nga mahi korikori tinana me te korero ki tetahi tohunga ngaio tinana mena kaore koe i te mohio ki te ahua tika, ki te tikanga ranei.

He aha ngā rerekētanga māori o te Kettlebell One Arm Overhead Squat?

• Kettlebell Front Squat: I tenei rereketanga, ka mau koe i te kettlebell ki to uma me te kotahi, e rua ranei nga ringa ka mahi i te pupuhi, kia mau tonu to uma.
• Kettlebell Squat me te Perehi: Ko tenei rereketanga ka whakakotahi i te pupuhi me te perehi o runga. Ka timata koe ma te pupuri i te pere kettlebell ki tou uma, ka piu ki raro, katahi ka tu koe, pehia te peera ki runga.
• Kettlebell Sumo Squat: Ko tenei rereketanga ko te pupuri i te kettlebell me nga ringa e rua i waenganui i ou waewae, kia whanui ake o waewae i te whanui o te hip-whanui, me te mahi squat.
• Kettlebell Pistol Squat: He momo rerekee ake tenei ka mau koe i te kettlebell ki tetahi ringa ka mahi i te squat kotahi-waewae, ka toro atu tetahi atu waewae ki mua i a koe.

He aha ngā mahi whakapaipai mō te Kettlebell One Arm Overhead Squat?

• Ko te Turkish Get-Up e whakakii ana i te Kettlebell One Arm Overhead Squat ma te whakapai ake i te pumau me te nekeneke o te pakihiwi, he mea nui mo te pupuri i te kettlebell ki runga i te wa o te squat, me te whakanui ake i te kaha me te ruruku.
• Ka whakakiia e te Goblet Squat te Kettlebell One Arm Overhead Squat na roto i te awhina ki te whakaoti i te ahua me te tikanga o te pupuhi, me te aro ki te pupuri i te tinana tika, he mea nui mo te tuunga o runga, me te whakapakari i nga uaua whaa me te glute mo te pai ake o te mahi squat.