Peke Peke Squat

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

Whakataki ki te Peke Peke Squat

Ko te Barbell Jump Squat he mahi hihiri e whakakotahi ana i te whakangungu kaha me te plyometrics, e aro nui ana ki nga whaa, nga glutes, me nga hamstrings me te whakapai ake i te manawanui o te ngakau. He pai tenei mahi mo nga kaitäkaro me te hunga whakakori tinana e hiahia ana ki te whakarei ake i o raatau mana pahū me te kakama mo te pai ake o te mahi i roto i nga hakinakina, i nga mahi whakangungu kaha ranei. Ko te whakauru i te Barbell Jump Squats ki roto i to mahi ka taea te whakanui i to paopaotanga, te whakanui ake i te kaha o to tinana, me te whakapai ake i to taumata tinana katoa.

Whakarite i te: He Whakateretere-Whakamārama Peke Peke Squat

• Tu atu o waewae ki te whanui o te pakihiwi, kia tika to tuara, kia anga te uma, ka titiro tika ki mua.
• Whakahekea to tinana ki roto i te tuunga tuupapa, ka piko o turi me te turaki i o hope ki muri me te mea kei te noho koe i runga i te tuuru.
• Kia eke ki te tuunga squat, pahū whakarunga ki te peke, pana atu ki o waewae me te whakamahi i te kaha o ou waewae.
• Whakanohoia marietia, ka ngongo i te paanga me te paku piko o ou turi, ka haere tonu ki roto i te squat e whai ake nei ki te haere tonu i te mahi.

Nga Tohu mō te Whakaputa Peke Peke Squat

• **Te Huringa Pahū**: Hei mahi i te peke, pana i o rekereke kia pahū whakarunga, kia tere te toro atu o hiku, o ou turi, me o rekereke. Peke teitei ka taea e koe i te wa e mau tonu ana te mana whakahaere, ka hoki marie ki te tuunga tuupapa. Ko te hapa noa i konei ko te taunga kaha ki o waewae, ka whara.
• **Taunga Manaaki**: I te taunga, me whai kia pai te whakawhiti ki roto i to tuupapa. Kia kore o turi e ana ki roto, he hapa noa tera ka whara. Engari, kia rite tonu o turi ki o maihao puta noa i te mahi.
• **Taumaha Matau**: Whakamahia

Peke Peke Squat He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Peke Peke Squat?

Ae, ka taea e te hunga timata te mahi Barbell Jump Squat, engari he mea nui kia timata ma te paera marama, me te peke peke tinana ranei kia tika ai te ahua me te karo i te whara. Ko tenei mahi e hiahia ana ki te kaha, te taurite, me te ruruku, no reira he mea tino nui kia mohio koe ki te squat taketake. Pērā i ngā mahi hou, e tūtohu ana kia mātaki tētahi kaiwhakangungu whakapakari tinana i ngā wāhanga tuatahi hei whakarato i ngā tohutohu mō ngā tikanga tika.

He aha ngā rerekētanga māori o te Peke Peke Squat?

• Kape Peke Squat: I tenei rereketanga, ka mau koe i tetahi dumbbell kotahi, kettlebell ranei e tata ana ki to uma i a koe e mahi ana i te peke peke.
• Barbell Front Jump Squat: Ko tenei rereketanga ko te pupuri i te paera ki mua i to tinana, ki te taumata o te pokohiwi, kaua ki to tuara.
• Ko te Peke Peke I runga i te Upoko: Mo tenei putanga, ka mau koe i te paera ki runga ake i to mahunga, me te hiahia kia pumau me te kaha.
• Pouaka Peke Squat me te Barbell: He wero ano tenei rereke ma te peke koe ki runga pouaka, hikoi ranei, i a koe e mau ana i te paera ki to tuara.

He aha ngā mahi whakapaipai mō te Peke Peke Squat?

• Te Whakaoho Kuao: Ka aro enei ki te whakapakari i nga uaua o raro o te waewae, he mea tino nui mo te nekehanga pekepeke pahū i roto i te Barbell Jump Squats, ka taea te whakanui i te kaha me te kaha o te waewae.
• Peke Pouaka: Pērā i te Barbell Jump Squats, Pouaka Peke he mahi plyometric hei whakapai ake i te kaha pahū, te kakama, me te manawanui o te ngakau, he mea tino pai ki te whakarei ake i te mahi hakinakina.