Kotahi Waewae Squat

• Kōaro Tinana: Ngo-pango
• Taputapu: Ura tinana
• Kōaro Mīhini: Gluteus Maximus, Quadriceps
• Kōaro Tuarua: Adductor Magnus, Soleus

Whakataki ki te Kotahi Waewae Squat

Ko te One Leg Squat he mahi whakawero i te tinana o raro e aro ana ki nga whaawha, hamstrings, glutes, me te matua, e whakatairanga ana i te kaha, te toenga, me te whakakotahi. He pai tenei mahi mo nga kaitakaro, kaingākau tinana, me te hunga e hiahia ana ki te whakanui ake i te kaha me te pumau o te tinana. Ko te whakauru i te Kotahi Waewae Squats ki roto i to mahi whakangungu ka awhina koe ki te whakapai ake i to mahi hakinakina, te awhina i te aukati whara, me te whai waahi ki te whakamaarama tinana katoa.

Whakarite i te: He Whakateretere-Whakamārama Kotahi Waewae Squat

• Whakaarahia tetahi waewae mai i te papa, ka toro atu ki mua i a koe, me te pupuri i tetahi atu waewae kia mau ki te whenua.
• Whakahekea to tinana ki roto i te tuunga tuupapa me te waewae tautoko, piko ki te turi me te pupuri i to tuara kia tika, ka toro atu o ringa ki mua mo te taurite.
• Panahia to rekereke i runga i te whenua kia ara ake ki runga ki te tuunga, kia mau atu to waewae atu i te whenua.
• Whakahokia enei mahi mo te maha o nga whakautu e hiahiatia ana, ka huri i nga waewae me te mahi i te maha o nga whakautu.

Nga Tohu mō te Whakaputa Kotahi Waewae Squat

• **Paitika**: Ko te toenga te mea matua ki te mahi i nga kopa o tetahi waewae. Ko te hapa noa ko te tuku i to tinana kia okioki ki tetahi taha, tera pea ka whara. Hei karo i tenei, arotahi ki te pupuri i to taumaha ki runga i to waewae tu me te whakamahi i ou ringa mo te pauna. Ka hiahia pea koe ki te parakatihi i te taha o te pakitara, i tetahi taputapu pakari ka taea e koe te pupuri mena ka ngaro koe i te toenga.
• **Hohonu**: Ko te hapa noa ko te karekau i te hohonu. Ko te whai ki te whakaheke i to hope

Kotahi Waewae Squat He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Kotahi Waewae Squat?

Ae, ka taea e te hunga timata te mahi i te Whakakorikori One Leg Squat, engari ka whakaarohia he nekehanga matatau ake. Me pai te pauna, te ngawari, me te kaha. Me timata te hunga timata ma te mahi i te mahi me te tautoko, penei i te pupuri i te pakitara, i te tuuru ranei, me te kore e heke ki raro. He pai ano hoki ki te timata me etahi atu whakakorikori tinana o raro, penei i te squats auau, lunges ranei, i mua i te anga whakamua ki te squats waewae kotahi. He mea nui tonu te aro ki te ahua tika kia kore ai e whara.

He aha ngā rerekētanga māori o te Kotahi Waewae Squat?

• Ko te Bulgarian Split Squats ko te whakanoho i te waewae o muri ki runga i te mata teitei, penei i te tauera, i te wa e mahi ana i te tuunga waewae kotahi, ka nui ake te pumau.
• Ko te Curtsy Squat he momo rerekee ka whiti koe i tetahi waewae ki muri i tetahi, ka squat, e aro ana ki nga glutes me nga huha.
• Ko te Skater Squat ko te piko o te waewae kore mahi ka toro atu ki muri i a koe ki te whenua, he rite ki te tuunga reti reti.
• Ko te Shrimp Squat me pupuri koe i to rekereke i muri i a koe e mahi ana i te squat kotahi waewae, me te taapiri i tetahi wero ki to pauna me to kaha.

He aha ngā mahi whakapaipai mō te Kotahi Waewae Squat?

• Ka taea e Glute Bridges te whakanui ake i nga painga o te One Leg Squats ma te arotahi ki te gluteus maximus me te hamstrings, e awhina ana ki te hanga i te kaha me te pumau i roto i te tinana o raro, he mea tino nui mo te pupuri i te toenga i te wa o te One Leg Squats.
• Ka taea e Calf Raises te whakakii i te Kotahi Waewae Squats ma te whakapakari i nga uaua o te kuao kau, e tautoko ana me te pumau i te wa o te motini, ka taea te aukati i nga whara me te whakarei ake i te kaha o te waewae.