Ko te Roopu Whakapae me te Pumau Pallof Whakapae

• Kōaro Tinana: Ihiwe
• Taputapu: Tapenga Taura Tapatapa

Whakataki ki te Ko te Roopu Whakapae me te Pumau Pallof Whakapae

Ko te Resistance Band Squat me te Horizontal Pallof Hold he mahi hihiri e whakakotahi ana i te whakangungu kaha o te tinana me te whakapumautanga matua. He pai mo nga tangata takitahi o nga taumata whakapakari tinana katoa e whai ana ki te whakakaha i o raatau kaha matua, ki te whakapai i te toenga, me te whakanui i te mahi tinana katoa. He tino whai hua tenei mahi na te mea e aro ana ki nga roopu uaua maha i te wa kotahi, e tuku ana i te whakangungu matawhānui ka whai waahi ki te whakapai ake i te tuunga, te pai ake o te mahi hakinakina, me te whakanui ake i te ngako.

Whakarite i te: He Whakateretere-Whakamārama Ko te Roopu Whakapae me te Pumau Pallof Whakapae

• Whakauruhia to matua me te pupuri i to uma i te wa e pana ana koe i ou hiku ki muri ka piko o ou turi ki raro ki roto i te pupuhi, me te pupuri i te pupuri whakapae o te roopu i te taumata o te pouaka.
• Me whakarite kia rite o turi ki o maihao, kaua hoki e pahemo, kia tika to tuara i te wa o te tuupapa.
• Panahia o rekereke kia tu whakamuri ki te tuunga timatanga, i nga wa katoa ka mau tonu te taumahatanga o te roopu me te pupuri i te taumata o te uma.
• Whakahokia ano te mahi mo te maha o nga whakautu e hiahiatia ana, me te whakarite kia mau tonu to kaupapa me te pupuri i te pupuri whakapae o te roopu puta noa i te mahi katoa.

Nga Tohu mō te Whakaputa Ko te Roopu Whakapae me te Pumau Pallof Whakapae

• **Kia mau te Turanga Pai**: I a koe e mahi ana i te squat, kia hikina to uma, kia mau to matua, kia tika to tuara. Kaua e huri i to tuara me te piko ki mua, na te mea ka whara te tuara. Me whakarite ano kia rite o turi ki o waewae, kaua hoki e ana ki roto, ka toro atu ranei ki mua i ou maihao, na te mea ka raru o turi.
• **Ngā Nekehanga Whakahaere**: Mahi i te squat i roto i te tikanga puhoi me te whakahaere. Kaua e taka ki raro, na te mea ka whara. I a koe e tupapau ana, kia kaha ki te turaki i to hope ki muri ka piko o turi me te mea kei te noho koe ki roto.

Ko te Roopu Whakapae me te Pumau Pallof Whakapae He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Ko te Roopu Whakapae me te Pumau Pallof Whakapae?

Ae, ka taea e te hunga timata ki te mahi i te Korikori Whakapae Whakapae me te Whakapae Pallof Hold. Heoi, he mea nui kia tiimata me te roopu aukati mama me te aro ki te pupuri i te ahua tika. He painga tenei mahi mo te whakapakari i te tinana o raro me te matua, te whakapai ake i te toenga, me te whakakaha ake i te pumau. Mena karekau koe e mohio ki te ahua tika, mena kei te whakararu i te mahi, he mea tika kia korero ki tetahi tohunga mo te tinana.

He aha ngā rerekētanga māori o te Ko te Roopu Whakapae me te Pumau Pallof Whakapae?

• Te Waewae-Waewae Reatete Squat me te Whakapae Pallof Hold: Me mahi te korikori i te wa e tu ana i runga i tetahi waewae hei whakanui ake i te wero ki to pauna me to pumau.
• Ko te Roopu Aatete me te Hauroki Pallof Hold: Kaua e pupuri whakapae i te roopu, mau ki te ahunga hauroki kia uru atu ai nga roopu uaua rereke.
• Ko te Roopu Aatete me te Pumau Pallof Hurihuri: I a koe e tupapaku ana, hurihia to rama ki te taha e mau ana te peera ki te whakauru i o obliques.
• Ko te Whakataetae Aatete me te Pumau Pallof Poutū: Purihia te peera ki mua i a koe i a koe e mahi ana i te hiku ki te wero i to matua me to tinana o runga i tetahi huarahi rereke.

He aha ngā mahi whakapaipai mō te Ko te Roopu Whakapae me te Pumau Pallof Whakapae?

• Nga Whakatairanga Whakatairanga Whakatairanga: He mahi taapiri tenei na te mea e aro ana ki nga uaua mekameka o muri, tae atu ki nga hamstrings me nga glutes, e uru ana hoki ki te wahanga o te Riutere Whakapae me te Horizontal Pallof Hold, na reira ka piki ake te kaha o te tinana o raro me te pumau.
• Perehi Pallof Band Whakapae: Ko tenei mahi ka whakarei ake i te kaha matua me te pumau e hiahiatia ana i roto i te Horizontal Pallof Hold o te Resistance Band Squat me te Horizontal Pallof Hold, ma te aukati i te kume a te roopu ki tetahi taha, na reira ka whakatairanga ake i te whakauru matua me te taurite.