Ko te roopu wehenga waewae kotahi

• Kōaro Tinana: Ngo-pango
• Taputapu: Te micna hoxetek.
• Kōaro Mīhini: Gluteus Maximus
• Kōaro Tuarua: Adductor Magnus, Quadriceps, Soleus

Whakataki ki te Ko te roopu wehenga waewae kotahi

Ko te Band Single Leg Split Squat he mahi whakapakari kaha e aro ana ki nga whaa, hamstrings, glutes, me nga uaua matua, e whakanui ana i te kaha me te pumau o te tinana. He pai mo nga kaitakaro me te hunga kaingākau ki te whakapakari tinana o nga taumata katoa, otira ko te hunga e whai ana ki te whakapai ake i o raatau toenga, ruruku, me te kaha kotahi. Ma te whakauru i tenei mahi ki roto i o raatau mahi, ka taea e nga tangata takitahi te whakanui ake i o raatau mahi hakinakina katoa, te whakaiti i te mate o te whara, me te whakatairanga ake i te whakawhanaketanga o te uaua.

Whakarite i te: He Whakateretere-Whakamārama Ko te roopu wehenga waewae kotahi

• Hoki atu me to atu waewae, kia mau ki runga i te poi o to waewae me to rekereke kia teitei, kia noho wehe koe.
• Whakahekea to tinana i runga i te mana whakahaere ma te piko o to turi o mua me to huha me te mea e ngana ana koe ki te noho whakamuri ki runga i te tuuru, me te pupuri i to uma ki runga me to turi o mua kia rite ki to waewae.
• Ina tata te whakarara o to huha o mua ki te papa, panaia to rekereke o mua kia hoki mai ai ki te tuunga timatanga, kia mau tonu te taumahatanga o te roopu puta noa i te nekehanga.
• Whakahokia te mahi mo te maha o nga tukurua e hiahiatia ana, ka huri i nga waewae ka tuaruatia te tukanga.

Nga Tohu mō te Whakaputa Ko te roopu wehenga waewae kotahi

• Te Turanga Roopu Pai: Me whakarite kia noho pai te roopu ki raro i to waewae kia kore ai e paheke i te wa e mahi ana. Ko te whitiki me taana engari kaua e totoro rawa. Ka awhina tenei ki te pupuri i te pauna me te whakahaere i te wa e mahi ana he mea tino nui mo te aukati i te whara.
• Te Nekehanga Whakahaere: Mahia te mahi i runga i te mana whakahaere. Kaua e tere haere i roto i nga nekehanga na te mea ka whakararu to ahua me te whara

Ko te roopu wehenga waewae kotahi He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Ko te roopu wehenga waewae kotahi?

Ae, ka taea e te hunga timata ki te mahi i te korikori squat wehenga waewae kotahi. Heoi, he mea nui ki te tiimata me te roopu aukati marama me te aro ki te ahua tika kia kore ai e whara. He pai pea te whai i tetahi kaiwhakangungu, i tetahi tangata mohio ranei hei arahi ia koe i te tuatahi. He painga tenei mahi mo te whakapai ake i te toenga, te whakakotahi me te kaha o te tinana. Me mahara tonu ki te whakamahana i mua i te korikori tinana me te totoro i muri mai.

He aha ngā rerekētanga māori o te Ko te roopu wehenga waewae kotahi?

• Barbell Single Leg Split Squat: I tenei rereketanga, ka whakanohohia he paera ki runga i nga pakihiwi i muri o te kaki, ka nui ake te taumaha ki te mahi me te whakanui ake i te wero ki te tinana o raro me te matua.
• Takitahi Waewae Wehenga me te Peke: Ka taapirihia e tenei rereketanga he huānga plyometric ki te whakakorikori, kei reira koe e pahū whakarunga ana ki te peke i te mutunga o te squat, te whakanui ake i te kaha me te mahi i runga i te kaha me te ngawari.
• He Waewae Wehenga Squat i runga i te Poi BOSU: Ko tenei rereketanga ko te tu ki runga i te poi BOSU, ka taapiri atu i tetahi huānga o te koretake, te wero i to pauna me te whakakaha ake i to kaupapa.
• Te Waewae Wehenga Squat Kotahi me te Poi Rongoa: Ko tenei rereketanga ko te pupuri i te poroi rongoa i mua i to uma i a koe e mahi ana i te squat, me te taapiri atu.

He aha ngā mahi whakapaipai mō te Ko te roopu wehenga waewae kotahi?

• Te pikinga: Ko nga hikoi-ake ka aro ki te tinana o raro, ina koa ko nga whaa, nga hamstrings, me nga glutes. Ka taapirihia he huanga o te toenga me te pumau, he rite ki te Band Single Leg Split Squat, na reira ka pai ake te kaha o te tinana o raro me te toenga.
• Ko nga Taatete Whakawehea Bulgarian: He rite tonu te ahua o nga Whakataetae Whakawhitinga Bulgarian ki te Roopu Waewae Tutahi, engari ka taea te mahi me te kore he roopu. He rite tonu nga roopu uaua e whai ana, ka awhina ano hoki ki te whakapai i te toenga me te pumau, na te mea he tino pai ki te Band Single Leg Split Squat.