Kettlebell Whakapiki

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

Whakataki ki te Kettlebell Whakapiki

Ko te Kettlebell Step-Up he mahi hihiri e whakakotahi ana i te whakangungu kaha me te cardio, e tuku ana i nga painga penei i te pai ake o te toenga, te whakapakari i te kaha o te tinana o raro, me te piki haere o te ngakau mo te tahu ngako. He pai mo te hunga takitahi i nga taumata whakapakari tinana katoa, ina koa ko te hunga e whai ana ki te whakapakari i o ratou waewae, toka me te uho. Ka taea e te tangata te whiriwhiri i tenei mahi mo tona kaha ki te aro ki nga roopu uaua maha, ki te whakanui ake i te oranga tinana, me tona kaha ki te urutau ki nga momo mahi me nga roanga.

Whakarite i te: He Whakateretere-Whakamārama Kettlebell Whakapiki

• Tuhia koe ki mua i te hikoi pakari, i te tauera ranei, me te whanui o te huha o ou waewae.
• Tīmatahia te mahi ma te piki ake me to waewae matau ki runga i te hikoi, i te tauera ranei, me te pupuri i to uma me to pakihiwi ki muri.
• Panahia to rekereke matau ki te hiki i to tinana ki runga i te hikoi, mauria mai to waewae maui kia tutaki ki to matau.
• Me ata hoki ki raro ki te turanga tuatahi, kotahi waewae i ia wa, ka tuaruatia te mahi me tetahi atu waewae e arahi ana.

Nga Tohu mō te Whakaputa Kettlebell Whakapiki

• Kōwhiria te Taumaha Matau: Tīpakohia he taumaha kettlebell he wero engari ka taea te whakahaere. Mena he taumaha rawa te taumaha, ka whakararu i to ahua ka whara. Mēnā he māmā rawa, karekau pea e nui te ātete ki te mahi tōtika i ō uaua.
• Whakamahia he Papa Whakamau: Me mohio kei te mau tonu te hikoi, te papaahi ranei e whakamahia ana e koe, me te teitei e tika ana. Ka taea e te hikoi teitei rawa te whakararu i to turi, karekau pea e nui te wero ma te hikoi iti rawa. Ko te hikoi kia teitei rawa to turi

Kettlebell Whakapiki He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Kettlebell Whakapiki?

Ae, ka taea e te hunga timata te mahi i te korikori Kettlebell Step-Up. Heoi, me timata ki te taumaha kettlebell mama me te aro ki te pupuri i te ahua pai. He mea nui kia kaha te hikoi, te taupae ranei e whakamahia ana he pakari, kia tika te teitei. Me whai whakaaro ano te hunga timata ki te whai i tetahi kaiwhakangungu, i tetahi tangata mohio ranei hei tirotiro i a ratou kia tika ai, kia haumaru hoki te mahi. Pērā ki ngā mahi korikori katoa, he mea nui kia whakamahana tika i mua, kia whakamatao i muri mai.

He aha ngā rerekētanga māori o te Kettlebell Whakapiki?

• Kettlebell Step-Up with Lunge: I tenei rereketanga, ka mahi koe i te lunge whakamuri i muri i te hekenga mai i te pouaka, ka hoatu he wero atu ki to pauna me to ruruku.
• Kettlebell Step-Up with Front Rack: Ko tenei rereketanga ko te pupuri i te kettlebell ki te tuunga whatanga o mua, ka kaha ake te whakauru o to tinana me to tinana o runga.
• Kettlebell Step-Up with Single Arm Swing: Ko tenei rereketanga kei te whakauru i te piu kettlebell ringa kotahi ki raro o te nekehanga, me te taapiri i tetahi waahanga hihiri ki te mahi.
• Kettlebell Step-Up with Lateral Raise: Ko tenei rerekee hiahia ana koe ki te whakaara i te taha taha me te kettlebell i a koe e piki ake ana, e aro ana ki o pakihiwi me o tuara o runga.

He aha ngā mahi whakapaipai mō te Kettlebell Whakapiki?

• Lunges with Kettlebell Pass-Through: Ko tenei mahi e aro ana ki te tinana o raro me te matua penei i te Kettlebell Step-Up, engari ka taapirihia he waahanga o te toenga me te ruruku ma te tuku i te kettlebell ki raro i te waewae lunging, na reira ka pai ake te pumau me te mana whakahaere.
• Nga Kaitapa Kaata: Ka whakakiia e nga squats a Kettlebell Step-Up ma te aro ki nga roopu uaua kotahi - nga whaa, nga glutes, me nga hamstrings, engari i roto i te tauira nekehanga rereke, e taea ai te whakangungu tinana o raro ake.