Kotahi Waewae Papa Whakarewa Kuao Kuao

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

Whakataki ki te Kotahi Waewae Papa Whakarewa Kuao Kuao

Ko te One Leg Floor Calf Raise he mahi ngawari engari whai hua e aro nui ana, e whakapakari ana i nga uaua kuao kau, me te whakanui i te taurite me te pumau. He pai tenei mahi mo nga tangata takitahi o nga taumata whakapakari tinana katoa, mai i te hunga timatanga e whai ana ki te whakapakari i te kaha o te tinana ki nga kaitakaro e whai ana ki te whakapai ake i o raatau mahi hakinakina. Ko te whakauru i te Kotahitanga Waewae Papa Whakanuia ki roto i to mahi whakangungu ka awhina i te aukati i te whara, te whakakaha o nga uaua, me te whakapai ake i te kaha o te waewae, ka waiho hei whiringa pai mo te hunga e hiahia ana ki te whakakaha ake i o raatau tinana.

Whakarite i te: He Whakateretere-Whakamārama Kotahi Waewae Papa Whakarewa Kuao Kuao

• Hikitia tetahi waewae mai i te whenua, piko ki te turi kia kore e pa ki te papa.
• Whakanuia te rekereke o to waewae e tu ana kia teitei rawa, me te pehi i te poi o to waewae me te whakapakeke i nga uaua kuao kau.
• Kia mau ki tenei tuunga mo etahi hēkona kia rongo koe i te toronga o to kuao kau.
• Whakahokia to rekereke ki raro ki te whenua kia oti ai te whakahokinga kotahi. Whakahokia tenei mahi mo te maha o nga tukurua e hiahiatia ana i mua i te huri ki tetahi atu waewae.

Nga Tohu mō te Whakaputa Kotahi Waewae Papa Whakarewa Kuao Kuao

• Pōturi me te Tonu: He ngawari ki te tere i roto i te mahi, engari ka whiwhi koe i te tino painga ma te ata me te ata mahi. Whakahekea to rekereke ki raro i te hikoi, katahi ka hikina kia teitei rawa. Ma tenei ka whakarite kei te mahi koe i te uaua katoa.
• Aukati i te Whakamahi i te Waahi: Ko te hapa noa ki te karo ko te whakamahi i te torohaki hei hiki ake i to tinana ki runga. Ka taea e tenei te arahi ki nga mahi koretake me te whakanui ake i te tupono o te whara. Engari, arotahi ki te whakamahi i nga uaua kuao kau hei hiki ake i to tinana.
• Kia mau ki to pauna: Ko te pauna te mea matua i roto i tenei mahi. Mena kei te raru koe, ngana ki te pupuri

Kotahi Waewae Papa Whakarewa Kuao Kuao He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Kotahi Waewae Papa Whakarewa Kuao Kuao?

Ae, ka taea e te hunga timata te mahi i te Whakakorikori Kuao Wahie Kotahi. He korikori ngawari kaore he taputapu ka taea te mahi ki hea. He mea nui kia ata timata me te aro ki te pupuri i te ahua pai. Ka pai ake te kaha me te toenga, ka taea te whakanui ake i nga tukurua. Heoi, he pai tonu te whakaaro ki te korero ki tetahi tohunga ngaio tinana, ki te taote ranei i mua i te tiimata i tetahi kaupapa whakakori tinana hou.

He aha ngā rerekētanga māori o te Kotahi Waewae Papa Whakarewa Kuao Kuao?

• Kotahi Waewae Waewae Whakanuia i runga i te Taahihanga: I tenei rereketanga, ka tu koe i runga i te hikoi me tetahi waewae e iri ana i te taha ka hikina to rekereke ki runga, ki raro ki te mahi i te uaua kuao kau.
• Kotahi Waewae Whakanuia te Kuao Waewae me te Roopu Aatete: Ko tenei rereketanga ko te takai i te roopu whakatete ki te poroi o to waewae me te pupuri i nga pito i te wa e mahi ana i te whakaarahanga kuao kau.
• Kotahi te Waewae Whakanuia me te Dumbbell: Ko tenei rereketanga ko te pupuri i te dumbbell i te ringa o te waewae e mahi ana koe, me te taapiri atu i te aukati i a koe e mahi ana i te whakaara kuao kau.
• Kotahi Waewae Waewae Whakanuia i runga i te Poi BOSU: Ko tenei rerekee hiahia ana koe ki te whakaara i te kuao kau ki runga i te poi BOSU, hei taapiri i tetahi waahanga o te taurite me te pumau ki te mahi.

He aha ngā mahi whakapaipai mō te Kotahi Waewae Papa Whakarewa Kuao Kuao?

• Ko te Seated Calf Raise tetahi atu mahi e pa ana i te mea e aro ana ki te roopu uaua kotahi (nga kuao kau) engari mai i te tuunga noho, ka awhina tenei rereketanga ki te wehe me te aro ki te uaua soleus, he uaua iti i roto i te kuao kau, e whakarato ana i te whakangungu waewae o raro. .
• Ko te Jump Rope he whakangungu cardio taapiri e whakanui ana i nga painga o te One Leg Floor Calf Raises ma te whakapai ake i te manawanui o nga uaua kuao kau, te kakama, me te hauora ngakau, he mahi tino pai mo te whakawhanaketanga o nga waewae o raro me te whakamaarama.