Pae Haumaru Heel Squat

• Kōaro Tinana: Kakī
• Taputapu: Ura tinana

Whakataki ki te Pae Haumaru Heel Squat

Ko te Safety Bar Elevated Heel Squat he whakakorikori tinana o raro e aro nui ana ki nga whaa, glutes, me nga hamstrings, me te whakauru i te matua me te whakapai ake i te toenga. He pai mo te hunga timata me te hunga kaingākau ki te whakapakari tinana, na te mea ko te pae haumaru he tautoko me te rekereke teitei e awhina ana ki te whakahohonu i te tuupapa, me te whakanui ake i te whaihua o te mahi. Ka hiahia nga tangata takitahi ki te whakauru i tenei mahi ki roto i a raatau mahi hei whakapakari i o raatau tinana o raro, kia pai ake te mahi, me te whakanui i nga mahi hakinakina.

Whakarite i te: He Whakateretere-Whakamārama Pae Haumaru Heel Squat

• Whakanohoia he poraka iti, he pereti taumaha ranei i raro i ou rekereke hei hanga i te teiteitanga, kia noho whanui o waewae ki te whanui o te pokohiwi.
• Whakahekea to tinana ki te tuupapa, kia tika to tuara me o turi kia rite ki o waewae, kia noho whakarara o huha ki te whenua.
• Tatari mo te wa poto i raro o te squat, kia mohio kei te uru to matua me te whakahaere i to tinana.
• Panahia ki runga ki te tuunga timatanga, peia i o rekereke, ka tuaruatia te mahi mo te maha o nga tukurua e hiahiatia ana.

Nga Tohu mō te Whakaputa Pae Haumaru Heel Squat

• Kia mau te Puka Tika: Me noho tika to tuara me to pouaka ki waho i te wa e mahi ana koe i te kopapa. Ko te piko, te hurihanga ranei o to tuara ka pa mai nga whara kino. Me whakarite kia rite o turi ki o waewae, kaua hoki e ana ki roto i a koe e whakaheke ana i to tinana.
• Te Nekehanga Whakahaere: A ape i te tere haere i roto i te mahi. Whakahekea to tinana kia ata noho, kia mau te mana o te nekehanga, katahi ka pana whakamuri ki runga i ou rekereke. Ma tenei e whakarite kei te uru koe ki nga uaua tika, me te kore e whakawhirinaki ki te torohaki ki te kawe i a koe i roto i te mahi.
• Te Hohonutanga o te Squat: Me whai ki te whakaheke i to tinana kia rite ra ano nga huha ki te papa. Ko te haere papaku e kore e pai

Pae Haumaru Heel Squat He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Pae Haumaru Heel Squat?

Ae, ka taea e te hunga timata te mahi i te korikori Whakatairanga Pae Rekereke Haumaru. Heoi, he mea nui ki te timata me te taumaha mama kia pai ai te ahua me te aukati i te whara. E taunaki ana hoki kia whai tetahi kaiwhakangungu, takitahi mohio ranei ki te tirotiro, ki te arahi ranei i te hunga katahi ka timata ki te mahi kia tika ai te mahi. Kia mahara tonu ko te matua ki te whakangungu kaha e kore e pa ki te hiki taumaha, engari mo te ahua me te tikanga tika.

He aha ngā rerekētanga māori o te Pae Haumaru Heel Squat?

• Goblet Squat: Engari i te barbell, ka whakamahia e tenei rereketanga he kettlebell, he dumbbell ranei e mau ana i te taumata o te pouaka, e whakarato ana i te mahi tinana katoa me te arotahi ki nga whaa me nga glutes.
• Squat Overhead: I roto i tenei rereke, ka mau te paera ki runga ake e tino wero ana i to pauna, nekeneke, me te kaha matua.
• Zercher Squat: Ko tenei rereketanga ko te pupuri i te paera i roto i te piko o ou tuke, ka nui ake te hiahia mo to matua me to tinana o runga, i te wa e mahi tonu ana to tinana o raro.
• Pouaka Pouaka: Ko tenei momo rerekee ka uru ki raro ki te pouaka, ki te tauera ranei, ka taea te whakapai ake i te hohonutanga me te ahua o to tuutuu, ka taea e koe te hapai i nga taumahatanga ma te haumaru.

He aha ngā mahi whakapaipai mō te Pae Haumaru Heel Squat?

• Ko nga Putea Putea Bulgarian: Ka whakakiia e ratou te Paera Haumaru Elevated Heel Squat ma te arotahi ki tetahi waewae i te wa kotahi, ka taea te awhina ki te tautuhi me te whakatika i nga koretake o te kaha o te waewae ka pa ki te mahi o te squat matua.
• Nga Kauti Kauti: Ka whakakiia e tenei korikori te Pae Whakaekea Heel Squat ma te whakatenatena i te tinana kia tika ake i te wa o te squat, ka taea te whakapai ake i te neke me te ahua, otira ki te tuara o raro me te hope, nga waahi e tino nui ana mo te angitu me te haumaru o te mahi squats.