Paenga Tupapa Katoa

• Kōaro Tinana: Kakī
• Taputapu: Ura tinana

Whakataki ki te Paenga Tupapa Katoa

Ko te Bench Full Squat he whakangungu tinana o raro e aro nui ana ki nga quadriceps, glutes, me te hamstrings, me te whakauru i te matua me te whakapai ake i te toenga. He mahi tino pai mo te hunga timata me te hunga kaingākau ki te whakapakari tinana na te mea ka taea te whakarereke kia rite ki nga taumata tinana me nga whaainga rereke. Ka hiahia nga tangata ki te whakauru i tenei mahi ki roto i a raatau mahi ki te whakarei ake i te kaha o te tinana, te whakapai ake i te nekeneke, me te whakatairanga i te pai ake o te tirohanga tinana.

Whakarite i te: He Whakateretere-Whakamārama Paenga Tupapa Katoa

• Tu tika ki te hiki ake i te paera mai i te whatanga ka hoki ki muri kia kotahi, kia rua ranei, whakamuri i o waewae ki te whanui o te pakihiwi, he paku totoro ki waho.
• Whakahekea to tinana, piko ki nga hope me nga turi, kia noho whakarara o huha ki te papa, kia tika to tuara me te uma ki runga.
• Tatari mo te wa poto i roto i te tuunga squat, katahi ka pana i o rekereke kia hoki ki te turanga, kia mau tonu te paera puta noa.
• Whakahokia tenei tukanga mo te maha o nga tukurua e hiahia ana koe, ka mutu, ata whakahokia te pere ki te whatanga.

Nga Tohu mō te Whakaputa Paenga Tupapa Katoa

• Te Hohonutanga: Ko te whai ki te whakaheke i to tinana kia rite ra ano nga huha ki te papa. Ki te kore e taea e koe te haere ki raro i tera tawhiti, ngana ki te haere ki raro i te mea ka taea e koe te pupuri i o waewae ki runga i te papa. A ape i te pohehe o te kore e noho ki raro i te mea e kore e tino uru to uaua.
• Whakawera: Me timata i nga wa katoa o taau mahi me te waahi whakamahana hei whakarite i o uaua mo te mahi kaha. Ka whakaitihia te tupono o te whara me te whakapai ake i to mahi katoa. He hapa noa ko te mokowhiti

Paenga Tupapa Katoa He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Paenga Tupapa Katoa?

Ae, ka taea e te hunga timata te mahi i te mahi Bench Full Squat. Heoi, he mea nui ki te tiimata me te taumaha mama, ahakoa te taumaha tinana noa hei whakarite i te ahua tika me te aukati i te whara. E taunaki ana kia whai kaiwhakangungu, ma tetahi tangata mohio ranei hei tirotiro kia tika te mahi.

He aha ngā rerekētanga māori o te Paenga Tupapa Katoa?

• Kaitiaki Squat: I tenei rereke, ka mau koe i te kettlebell, te dumbbell ranei e tata ana ki to uma, ka pai ake to ahua me to pauna.
• Squat Overhead: Ko tenei rerekee squat e hiahia ana koe ki te pupuri i te paera i runga ake, ka awhina i te whakapai ake i to pauna me te mahi i ou pakihiwi me to tuara.
• Pouaka Pouaka: I tenei rereketanga, ka noho koe ki raro kia pa atu to reke ki te pouaka, ki te tauera ranei i muri i a koe, ka taea e koe te whakarite kia tika te hohonutanga.
• Bulgarian Split Squat: He hiku waewae kotahi tenei e hikitia ana tetahi waewae ki runga i te tauera, pouaka ranei i muri i a koe, ka awhina koe ki te mahi i to pauna me to ruruku i a koe e aro ana ki o whaa me o glutes.

He aha ngā mahi whakapaipai mō te Paenga Tupapa Katoa?

• Ka taea e Lunges te whakakii tika i te Bench Full Squats ma te aro ki nga whaawha, hamstrings, me nga glutes, e whakanui ana i te kaha o te tinana me te toenga.
• Ko te korikori Waewae Press he whakakii ano i te Bench Full Squats i te mea e aro ana ki nga roopu uaua penei i te whaa, te hamstrings, me te glutes, ka taea hoki te hiki taumaha i runga i te mana whakahaere, te whakapai ake i te kaha me te manawanui.