Lever Noho Ata Pai

• Kōaro Tinana: Ngo-pango
• Taputapu: Mikiama tuunga miihurangi
• Kōaro Mīhini: Erector Spinae, Gluteus Maximus

Whakataki ki te Lever Noho Ata Pai

Ko te Lever Seated Good Morning he whakangungu whakangungu kaha e aro nui ana ki te tuara o raro, ki te hiku, me te hamstrings, e whakatairanga ana i te pai ake o te tuunga me te kaha o te tinana. He pai mo nga tangata takitahi i nga taumata whakapakari tinana katoa, mai i te hunga timatanga ki te hunga matatau, na te mea ka taea te whakatika i te aukati kia rite ki te kaha o te tangata. Kei te pirangi nga tangata ki te mahi i tenei mahi na te mea ka awhina i te whakaniko i te tino pumau, te whakapai ake i nga nekehanga mahi, me te whakaiti i te tupono o nga whara o muri.

Whakarite i te: He Whakateretere-Whakamārama Lever Noho Ata Pai

• Kia mau o waewae ki runga ki te whenua me to tuara kia tika, me o ringaringa e mau ana ki nga kakau o te miihini kia mau ai.
• Me ata piko ki mua i to hope i te wa e tika ana to tuara me to mahunga ki runga, kia tata te whakarara o to tinana o runga ki te papa.
• Kia mau ki tenei tuunga mo te tuarua, ka rongo i te toronga o to tuara o raro me to hamstrings.
• Me ata hoki ki te turanga tuatahi, kia mau tonu to tuara kia totika puta noa i te nekehanga. Whakahokia tenei tukanga mo te maha o nga tukurua e hiahiatia ana.

Nga Tohu mō te Whakaputa Lever Noho Ata Pai

• Kia mau ki to tuunga pai: Kia tika to tuara me to uho ki te mahi puta noa i te mahi. Kaua e huri i to tuara na te mea ka whara. Me whai to mahunga i te raina o to tuara, no reira kaua e titaha ki runga, ki raro ranei.
• Nekehanga Mana: I a koe e mahi ana i te korikori, kia puhoi me te whakahaere. A ape i te tohe me te whakamahi i te torohaki ki te hiki i te taumaha. Me mahi to uaua, kaua ko te torohaki.
• Te Awhe Tika o te Nekehanga: Whakahekea to rama kia noho whakarara ki te whenua, ki te tawhiti ranei ka taea e koe te haere pai. Kaua e akiaki i a koe ki te haere ake i te mea ka raru to tuara o raro. Ka hoki mai koe ki runga, karohia te whakaroa i a koe

Lever Noho Ata Pai He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Lever Noho Ata Pai?

Ae, ka taea e te hunga timata te mahi i te korikori o te ata pai o te Lever Seated, engari he mea nui kia tiimata me te taumaha ngawari me te aro ki te ahua me te whakahaere kia kore ai e whara. Ko tenei mahi e aro nui ana ki te tuara o raro, te hamstrings, me te glutes. He pai tonu te whakaaro me whai tetahi kaiwhakangungu, he tangata kaikawe whakangungu ranei hei tirotiro i a koe e ngana ana i tetahi mahi whakakori tinana mo te wa tuatahi.

He aha ngā rerekētanga māori o te Lever Noho Ata Pai?

• Te Nohonga o te Barbell i te ata pai: hei utu mo te reihi, ka whakamahi koe i te paera i runga i ou pokohiwi, kia rite tonu te noho me te neke.
• Ko te Roopu Rereihana e noho ana i te ata pai: Ka whakamahia e tenei rereketanga he roopu aukati e mau ana koe ki o pakihiwi me o waewae, he rereke te ahua o te awangawanga i te wa e mahi ana.
• Kettlebell e noho ana i te ata pai: I tenei putanga, ka mau koe i te kettlebell ki te taumata o te uma i a koe e mahi ana i te nekehanga piko o te noho.
• Te Taamaha Tino Noho Ata Pai: Ko tenei rereketanga karekau he taputapu rawa, ka whakamahi noa koe i to taumaha tinana ki te mahi i nga mahi, ka waiho hei whiringa pai mo te hunga timata, mo te hunga e mahi ana i te kaainga me te kore e uru ki nga taputapu omaoma.

He aha ngā mahi whakapaipai mō te Lever Noho Ata Pai?

• Ko te Romanian Deadlift e whakakii ana i te Lever Seated Good Morning ma te aro ki nga roopu uaua rite, otira ko nga hamstrings me te tuara o raro, hei whakapai ake i te ngawari me te kaha.
• Ko te Barbell Squat tetahi atu mahi e hono ana e whakakii ana i te Lever Seated Good Morning, i te mea e mahi ana ki te tinana o raro katoa, tae atu ki nga glutes, quadriceps, me nga hamstrings, e whakatairanga ana i te kaha me te toenga.