Kotahi Waewae Kaihe Whakaara kuao kau

• Kōaro Tinana: Ngā paewae
• Taputapu: Ura tinana
• Kōaro Mīhini: Gastrocnemius
• Kōaro Tuarua: Soleus

Whakataki ki te Kotahi Waewae Kaihe Whakaara kuao kau

Ko te One Leg Donkey Calf Raise he mahi whakapakari kaha e aro nui ana ki nga uaua kuao kau, ki te whakatairanga i te taurite me te manawanui o te uaua. He pai mo nga kaitäkaro, kaingākau whakakori tinana, mo te hunga e hiahia ana ki te whakanui i te kaha o te tinana me te u. He tino painga tenei mahi na te mea ka wehe, ka mahi takitahi ia kuao kau, ka awhina ki te whakatika i nga ngoikoretanga o te uaua me te whakarei ake i nga mahi o te tinana o raro.

Whakarite i te: He Whakateretere-Whakamārama Kotahi Waewae Kaihe Whakaara kuao kau

• Whakanuia to tinana ki runga i nga matimati o to waewae e tu ana, kia mau nga uaua o to kuao kau, kaore koe e okioki ki te pakitara, ki te ahanoa ranei hei tautoko.
• Kia mau ki tenei tuunga mo etahi hēkona kia rongo koe i te taumahatanga o nga uaua kuao kau.
• Whakahokia to tinana ki raro kia eke noa to rekereke ki runga ake o te papa engari kaua e pa.
• Whakahokia tenei nekehanga mo te maha o nga tukurua e hiahia ana koe, ka huri ki tetahi atu waewae me te mahi i nga taahiraa ano.

Nga Tohu mō te Whakaputa Kotahi Waewae Kaihe Whakaara kuao kau

• **Te Nekehanga Whakahaere**: Ina hiki ake to rekereke, mahia kia puhoi me te whakahaere. A ape i te tukituki, te kaha kaha ki te hiki ake i to tinana, na te mea ka raru to uaua kuao kau me te uaua Achilles. Whakahokia to rekereke ki raro, kia mohio koe ki te toronga o to uaua kuao kau.
• **Arotahi ki te Awhe o te Motion**: Ngana ki te hiki ake i to rekereke kia teitei rawa atu ki te whakanui i te whakahekenga o to uaua kuao kau, katahi ka whakaheke iho ki raro i te taumata o te hikoi ki te whakanui i te toronga. A ape i etahi waahanga kaore e taea e koe te piki ake, te whakaheke ranei i to rekereke, na te mea ka taea e tenei te whakaiti i te whai huatanga o te mahi.
• **Whakamahia Tautoko mena ka hiahiatia**:

Kotahi Waewae Kaihe Whakaara kuao kau He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Kotahi Waewae Kaihe Whakaara kuao kau?

Ae, ka taea e te hunga timata te whakakorikori Kotahi Waewae Kaihe kuao kau. He huarahi pai ki te wehe me te whakapakari i nga uaua kuao kau. Heoi, me timata te hunga kaitoi ki te taumaha ngawari, me te kore taumaha ranei kia pai ai te whakamahi i te ahua tika me te kore e taumaha o ratou uaua. He mea pai ano kia tae mai he kaitarai, he kaiwhakangungu ranei kia tika te mahi. Ka rite ki nga wa katoa, he mea nui kia whakamahana i mua i te korikori tinana me te totoro i muri mai kia kore ai e whara.

He aha ngā rerekētanga māori o te Kotahi Waewae Kaihe Whakaara kuao kau?

• Kotahi Waewae Kaihe Whakanuia me te Roopu Atete: I tenei rereketanga, ka whakamahia he roopu whakatete hei taapiri atu i te taumahatanga me te wero ki te mahi.
• Kotahi Waewae Kaihe Whakanuia i runga i te Taahihanga: Ko tenei rereketanga ko te mahi i te korikori i runga i te hikoi, i te papaa teitei ranei, kia nui ake te awhe o te nekehanga.
• Whakapaipai Kotahi Waewae Kaihe Whakanuia: Kei roto i tenei rereketanga te whakamahi i nga taumahatanga, penei i te dumbbell me te pereti taumaha, hei whakanui ake i te kaha o te mahi.
• Kotahi Waewae Kaihe Whakaara kuao me te Taumaha Ponawaewae: Ka whakamahia nga taumahatanga rekereke i roto i tenei rereketanga ki te whakarato i etahi atu aukati, na reira ka piki ake te wero o te mahi.

He aha ngā mahi whakapaipai mō te Kotahi Waewae Kaihe Whakaara kuao kau?

• Whakanuia te kuao kau noho: Ka whakakiia e tenei korikori Kotahi Waewae Kaihe Whakanuia ma te aro ki te uaua soleus, he uaua hohonu i roto i te kuao kau, ka kaha ake i te wa e piko ana nga turi, e whakarato ana i te mahi whakangungu waewae o raro.
• Peke Rope: Ka whakakiia e tenei korikori te Kotahi Waewae Kaihe Whakanuia ma te whakarato i tetahi huānga cardio ki te mahi, ka taea te awhina ki te whakarei ake i te whakamaramatanga o nga uaua kuao kau, me te whakapai ake i te taurite me te ruruku, he mea matua ki te mahi tika i te Whakanuia Kuao Kaihe Kotahi.