Kotahi Waewae Squat

• Kōaro Tinana: Maaheni takazo., Kakī
• Taputapu: Purutai.
• Kōaro Mīhini: Quadriceps
• Kōaro Tuarua: Adductor Magnus, Gluteus Maximus, Soleus

Whakataki ki te Kotahi Waewae Squat

Ko te One Leg Squat he mahi kaha e aro nui ana ki te tinana o raro, te whakanui i te kaha, te taurite, me te ngawari o nga waewae, hope, me te matua. He mahi tino pai mo nga kaitäkaro, kaingākau whakakori tinana, mo te hunga e whai ana ki te whakapai ake i te kaha o te tinana me te u tonu. He maha nga wa ka whakauruhia e te tangata tenei mahi ki o raatau mahinga na tona kaha ki te wero me te whakapai ake i o raatau mahi, te manawanui o te uaua, me te whakahaere tinana, i te wa e whakatairanga ana i te pai ake o te tuunga me te nekehanga mahi.

Whakarite i te: He Whakateretere-Whakamārama Kotahi Waewae Squat

• Whakahekea to tinana kia taea e koe ma te whakapiko i te turi o to waewae e tu ana, kia tika to tuara me to atu waewae.
• Puritia te tuunga squat mo te wa poto, kia kore to turi e pa atu i ou maihao, ka noho tonu to waewae toro atu i te whenua.
• Panahia to tinana ki runga ki te turanga tuatahi, ma te whakamahi i te rekereke o to waewae tu.
• Whakahokia te 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 Squat

• **Tautika**: He maha nga tangata e uaua ana ki te pauna i tenei mahi. Hei awhina i tenei, ka taea e koe te whakamahi i te pakitara, i te tuuru ranei hei tautoko i te wa tuatahi ka timata koe ki te mahi Kotahi Waewae Squats. Ka pai ake to kaha me to pauna, ngana ki te mahi i te mahi me te kore tautoko.
• **Te Hohonutanga o te Squat**: Ko te hapa noa ko te kore e hohonu ki roto i te squat. Ngana ki te whakaheke i a koe kia iti iho to hononga huha i to hononga turi. Ki te kore e taea e koe te haere ki raro i te tuatahi, ka pai. Mahi ki te whakanui ake i to

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 he uaua pea na te mea me kaha te kaha, te taurite me te ngawari. E taunaki ana kia timata ma te awhina i tetahi waewae karekau he rereke ngawari ranei me te ahu whakamua ki te mahi katoa. Ano hoki, he mea nui te ahua tika hei aukati i te whara, no reira he pai te whai i te kaiwhakangungu, i te tangata mohio ranei hei tirotiro i te tuatahi.

He aha ngā rerekētanga māori o te Kotahi Waewae Squat?

• Bulgarian Split Squat: Mo tenei rereketanga, ka waiho e koe te waewae o to waewae kore mahi ki runga i te tauera i muri i a koe ka mahi i te pupuhi i runga i tetahi atu waewae.
• Skater Squat: He rerekee whakawero taurite tenei ka hoki whakamuri koe me te waewae kore mahi, ka pa ki te turi ki te whenua i te wa e piko tonu ana te turi o te waewae mahi.
• Curtsy Squat: I roto i tenei rereketanga, ka whakawhiti koe i te waewae kore mahi i muri i te waewae mahi, me te mea e mahi ana koe i te pupuhi, katahi ka mahi i te squat.
• Pouaka Pouaka Waewae Takitahi: Mo tenei rereketanga, ka mahi koe i te squat me tetahi waewae i te wa e noho ana koe ki runga i te pouaka, i te tauera ranei, ka tu ki runga.

He aha ngā mahi whakapaipai mō te Kotahi Waewae Squat?

• Ka taea e te Deadlifts te whakakii i te One Leg Squats ma te whakapakari i nga hamstrings me te tuara o raro, me te pai ake o te tautoko me te pumau i te wa e mahi ana i nga squats.
• Ka taea e te whakaarahanga kuao kau te whakanui ake i nga painga o te One Leg Squats ma te whakapakari i nga uaua o raro o te waewae, te whakapai ake i te toenga me te pumau, he mea tino nui mo te mahi angitu o te squat.