Kotahi Waewae Deadlift me te Hiki Turi

• Kōaro Tinana: Maaheni takazo., Kakī
• Taputapu: Ura tinana
• Kōaro Mīhini: Deltoid Anterior, Erector Spinae, Gluteus Maximus, Quadriceps
• Kōaro Tuarua: Biceps Brachii, Brachialis, Brachioradialis, Hamstrings, Pectoralis Major Clavicular Head

Whakataki ki te Kotahi Waewae Deadlift me te Hiki Turi

Ko te Kotahitanga Waewae Deadlift me te Hiki Turi he mahi matawhānui e whakapakari ana i to tinana o raro, te whakapai ake i te taurite, me te whakaniko i te tino pumau. He mahi tino pai mo te hunga kaingākau ki te whakapakari tinana o nga taumata katoa, mai i te hunga timatanga ki te hunga matatau, e awhina ana ki te whakarei ake i te kaha tinana me te ruruku. Ka pirangi nga tangata ki te mahi i tenei mahi na te mea e aro ana ki nga roopu uaua maha i te wa kotahi, tae atu ki nga glutes, hamstrings, me te matua, kia pai ai te taapiri atu ki nga mahi whakangungu.

Whakarite i te: He Whakateretere-Whakamārama Kotahi Waewae Deadlift me te Hiki Turi

• Me ata anga whakamua i te wa e toro atu ana to waewae koreutu ki muri i a koe, kia tika to tuara me to uho. Me hanga e to tinana he raina tika mai i to mahunga ki to rekereke.
• Whakahekea to rama kia noho whakarara ki te papa, ki te mea ka taea e koe te haere pai, kia mau tonu te taumaha ki to rekereke o te waewae e tu ana.
• Panahia to waewae e tu ana kia hoki ki te tuunga tika, me te kawe mai i to waewae kore ki mua ki te hiki i te turi, me te taurite i runga i tetahi waewae.
• Whakahokia te nekehanga mo te maha o nga tukurua e hiahiatia ana, ka huri i nga waewae ka rite te maha o nga tukurua me tetahi atu waewae.

Nga Tohu mō te Whakaputa Kotahi Waewae Deadlift me te Hiki Turi

• **Arotahi ki te Tautika:** Ko tenei mahi e pa ana ki te toenga me te kaha. Ina hikitia e koe tetahi waewae mai i te whenua, kia ata mahi me te whai mana kia mau tonu te taurite. Kaua e tere te nekehanga. Mena he wero te pauna, timata ma te whakamahi i te pakitara, i te tuuru ranei hei tautoko.
• ** A ape i te Whakanuia o te Turi:** Ka piki ake koe ki te whakaara i nga turi, kia tupato kei toroa, ka kati ranei to turi. Ka taea e tenei te tuu i te taumahatanga koretake ki te hononga, ka whara pea.
• **Whakaarohia to Turanga Hipi:** Ko te hapa noa ko te whakatuwhera i te hope o te waewae kua hikina, ka ngaro to pauna me to tirohanga. Ngana ki te pupuri i to hope kia tapawha ki te

Kotahi Waewae Deadlift me te Hiki Turi He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Kotahi Waewae Deadlift me te Hiki Turi?

Ae, ka taea e nga kaimatai te mahi i te Whakakotahi Waewae Waewae me te whakakorikori Turi Hiki. Heoi, me timata ki te taumaha marama, kaua rawa he taumahatanga kia waia ai ki te korikori me te pupuri i te taurite. He mea nui ano te whakarite i te ahua tika kia kore ai e whara. Me whai whakaaro te hunga timata ki te rapu tohutohu mai i tetahi tohunga ngaio tinana kia mohio ai kei te tika ta raatau mahi.

He aha ngā rerekētanga māori o te Kotahi Waewae Deadlift me te Hiki Turi?

• Kotahi Waewae Deadlift me te Kettlebell: Engari i te dumbbell, ka whakamahi koe i te kettlebell, ka taea te whakapai ake i te kaha o te hopu i tua atu i nga painga o te mahi paerewa.
• Kotahi Waewae Deadlift me te Roopu Whakaaetanga: Ko tenei rereketanga kei te whakauru i te roopu whakatete ki te whakarato i te raruraru puta noa i te nekehanga katoa, te whakanui ake i te wero ki to pauna me to ruruku.
• BOSU Ball Single Leg Deadlift: Ka whakamahia e tenei rereke te poroi BOSU hei wero ake i to pauna me to pumau i a koe e mahi ana i te mahi.
• Te Huringa Waewae Takitahi me te Rarangi: Ko tenei rereketanga korikori tinana ka taapiri atu i te nekehanga tinana o runga ki te hikinga waewae kotahi, me te mahi i o uaua tuara hei taapiri atu ki to tinana o raro.

He aha ngā mahi whakapaipai mō te Kotahi Waewae Deadlift me te Hiki Turi?

• Nga Piriti Glute: Ko enei e mahi ana i nga glutes, hamstrings, me te tuara o raro, he rite ki te Kotahi Waewae Deadlift me te Whakaarahia Turi, engari ka mahia e ratou i roto i te kaha ake, te arotahi, ka taea te whakapai ake i te pumau me te whakahaere i enei waahanga mo te pai ake o te mahi me te ahua. i roto i te hikinga mate.
• Lunges: Ka awhina nga Lunges ki te whakapai ake i te toenga, te ruruku, me te pumau, he mea tino nui mo te Waewae Waewae Tangata me te Whakaeke Turi, me te whakakaha hoki i nga glutes, hamstrings, me te whaa, kia pai ai te mahi.