Kettlebell Pistol Squat

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

Whakataki ki te Kettlebell Pistol Squat

Ko te Kettlebell Pistol Squat he mahi whakawero i te tinana katoa e aro nui ana ki nga uaua o raro o te tinana, tae atu ki nga whaa, glutes, me nga hamstrings, me te whakauru i te matua me te whakapai ake i te toenga. He mahi tino pai mo te hunga kaingākau ki te whakapakari tinana e whai ana ki te whakapiki ake i te kaha o te tinana, te pumau, me te ngawari. He tino pai tenei mahi na te mea ehara i te mea ka whakanui noa i te kaha o te uaua me te manawanui engari he pai ake te pai o te ruruku o te tinana, te nekeneke me te whakapakari tinana.

Whakarite i te: He Whakateretere-Whakamārama Kettlebell Pistol Squat

• Tīmatahia te korikori mā te āta tuku iho i tō tinana ki runga i te tūnga tukituki, kia toro atu tō waewae matau ki mua i a koe me tō waewae maui ki runga ki te whenua.
• Me whakarite kia tika to tuara me to uma ki runga i a koe ki raro ki raro ka taea e koe te haere, ko te mea pai kia whakarara to huha maui ki te papa.
• Panahia to rekereke maui kia tu ki runga, kia roa to waewae matau i te wa katoa.
• Whakahokia ano te motini mo te maha o nga whakautu e hiahiatia ana, katahi ka huri ki to ringa matau e pupuri ana i te perehana me to waewae maui ka toro atu ki te whakataurite i te mahi.

Nga Tohu mō te Whakaputa Kettlebell Pistol Squat

• Taurite: Ko te Kettlebell Pistol Squat he korikori waewae kotahi, no reira he mea nui te pauna. Me timata ma te parakatihi me te kore he kettlebell, ma te whakamahi i te pakitara, i te tuuru ranei hei tautoko ina hiahiatia. Taapirihia te taumaha kia pai ake to pauna. Ko te hapa noa ko te tere ki te mahi me te kettlebell me te kore e mohio ki te ahua o te toenga, tera pea ka hinga, ka whara ranei.
• Te Hohonutanga o te Squat: Me whai ki te whakaheke i to tinana kia noho whakarara to huha ki te whenua. Ma tenei ka whakarite kia tino uru koe ki nga uaua o ou waewae me te kore e werohia o turi. Ko te hapa noa ko te squatting iti rawa, kaore ranei i te iti rawa, ka taea e enei mea e rua te whakaiti i te whai huatanga o te korikori me te whara.
• Ara Tohatoha o

Kettlebell Pistol Squat He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Kettlebell Pistol Squat?

Ae, ka taea e nga kaimatai te mahi i te korikori Kettlebell Pistol Squat, engari e kiia ana he nekehanga whakamua mo te whakangungu kaha. Me nui te pauna, te ngawari, me te kaha. Mena he tauhou koe, he mea nui kia mohio koe i te tuatahi o te squat taketake, katahi ka ahu whakamua ki nga rereketanga uaua ake penei i te pupuhi pitara. Ko te tiimata me te pupuhi pitara tinana, te whakamahi tautoko ranei ka awhina ano. Kia rite ki nga wa katoa, kia mohio koe ki te whakamahi i te ahua tika kia kore ai e whara. Mena karekau koe i te tino mohio, rapua he awhina mai i tetahi tohunga ngaio tinana.

He aha ngā rerekētanga māori o te Kettlebell Pistol Squat?

• Pouaka Pistol Squat: Ko tenei rereketanga he whakamahi i te pouaka, i te tauera ranei hei tuku iho i to tinana kia pa atu to reke ki te pouaka katahi koe ka pana ki runga.
• Pistol Squat Awhina: Ko tenei rereketanga ko te whakamahi i te roopu aukati, i te roopu TRX ranei mo te tautoko, ka taea te awhina mena kei te raru koe i te pauna, i te kaha ranei i roto i te squat pistol paerewa.
• Pistol Squat Whakanuia: Ko tenei rereketanga ka uru ki te mahi i te squat i runga i te mata teitei penei i te hikoi, i te tauera ranei, ka ngawari ake te mahi me te whakapai ake i to momo nekehanga.
• Jumping Pistol Squat: Ko tenei rereketanga ko te mahi i te peke ki runga ake o te nekehanga o te pupuhi pitara, me te taapiri i tetahi huānga plyometric ki te mahi, ka taea te whakapai ake i te mana me te pahū.

He aha ngā mahi whakapaipai mō te Kettlebell Pistol Squat?

• Goblet Squats: Kei roto hoki i tenei mahi he kettlebell me te arotahi ki nga roopu uaua rite ki te Pistol Squat, engari he maamaa ake, he mea tino pai mo te hunga kaitoi, mo te hunga e hiahia ana ki te whakapai ake i o raatau ahua.
• Nga Waewae-Waewae Whakamate: Ko tenei mahi ka whakakiia te Kettlebell Pistol Squat ma te arotahi ano ki tetahi waewae i te wa, ka taea te whakapai ake i te taurite me te pumau me te whakapakari i nga uaua o raro o te tinana.