Peke Squat Whakataka tinana

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

Whakataki ki te Peke Squat Whakataka tinana

Ko te Bodyweight Drop Jump Squat he mahi whakaihiihi e whakanui ana i te kaha o te tinana, te kakama, me te manawanui ngakau. He mea pai mo nga kaitakaro me te hunga kaingākau ki te whakapakari tinana e hiahia ana ki te whakapai ake i o raatau kaha pahū me te tere. Ko te whakauru i tenei mahi ki roto i to mahinga ka taea te awhina ki te whakanui i to mahi hakinakina, te whakatairanga i te ngaro o te ngako, me te whakapai ake i te tinana katoa.

Whakarite i te: He Whakateretere-Whakamārama Peke Squat Whakataka tinana

• Peke atu ki runga ki te teitei e taea ana e koe, me te whakamahi i ou ringa mo te torohaki, katahi ka tau marie ki ou waewae me te piko o ou turi.
• I te taunga tonu, whakahekehia to tinana ki roto i te tuunga tupapa hohonu ma te piko o ou turi me te turaki i o hope ki muri me te mea e noho ana i runga i te tuuru.
• Tatari mo te wa poto i roto i te tuunga squat, katahi ka panaia ki roto i ou rekereke kia hoki ki runga ki te turanga timatanga.
• Whakahokia tenei raupapa mo te maha o nga tukurua e hiahiatia ana, me te whakarite kia mau tonu te ahua puta noa i te mahi.

Nga Tohu mō te Whakaputa Peke Squat Whakataka tinana

• Te Taunga Mana: I te taunga mai i te peke, me mohio ki te taunga marie me te mana whakahaere. Horoihia te paanga ki o waewae me te karo i te taunga ki runga i ou maihao, i ou rekereke ranei, ka puta he whara. Engari, me whai kia tau ki runga i ou waewae.
• Tino Squat: Ko te hapa noa ko te kore e uru ki roto i te squat tonu. Me whakarite kia rite tonu o huha ki te whenua i mua i te peke. Ma tenei ka whakarite kei te mahi tika koe i o glutes, hamstrings, me te whaa.
• Whakamahia o ringaringa: Whakamahia o ringaringa hei awhina i te kaha o te peke. Piuhia o ringaringa ki raro i a koe e tupapa ana ka piu ki runga

Peke Squat Whakataka tinana He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Peke Squat Whakataka tinana?

Ae, ka taea e te hunga katahi ka mahi i te whakakorikori Bodyweight Drop Jump Squat, engari me timata ma te iti o te kaha me te piki haere i te wa e pai ake ai te kaha me te kaha. Ko tenei mahi e hiahia ana kia pai te ruruku, te taurite, me te kaha, no reira me whai wa te hunga timata ki te ako i te ahua tika me te tikanga kia kore ai e whara. He pai pea te whai i tetahi kaiwhakangungu, i tetahi tangata mohio ranei hei arahi ia ratou i roto i te tukanga. He mea nui ano kia whakamahana i nga wa katoa i mua i te tiimata i nga mahi korikori tinana.

He aha ngā rerekētanga māori o te Peke Squat Whakataka tinana?

• Ko te Pouaka Whakataka Peke Squat ko te peke mai i te pouaka, i te papaahi ranei i mua i te whakawhiti ki roto i te waahi, e awhina ana ki te whakanui ake i te kaha me te pupuhi.
• Ko te Depth Jump Squat tetahi atu momo rereke ka mawehe atu koe i te pouaka, ka uta, ka peke poutū kia teitei rawa atu, ka whakatairanga i te kaha tauhohenga.
• Ko te Tuck Jump Squat he momo rerekee ake ake e uru ana ki te peke teitei mai i te tuunga tuutuu me te tuku i ou turi ki to uma i waenganui o te rangi.
• Ko te Plyometric Jump Squat he rerekee e uru ana ki te peke pahū ki te rangi mai i te tuunga squat, e whakanui ana i te mana me te tere.

He aha ngā mahi whakapaipai mō te Peke Squat Whakataka tinana?

• Peke Pouaka: Ko te peke pouaka tetahi atu mahi plyometric hei whakakii i te peke pekepeke i te mea e aro ana ki te whakapai ake i te kaha pahū me te kaha o te tinana o raro. He rite tonu te pekepeke me te taunga o te peke pouaka ki te peke peke, he pai te mahi whakangungu.
• Te Whakaoho Kuao: Ahakoa he mea motuhake ake te arotahi o te hiki o te kuao kau, ka whakakiia e ratou te peke peke ma te whakapakari i nga uaua kuao kau, he mea nui mo te waahi peke me te taunga o te tuunga. Ka taea e nga kuao kau kaha te whakanui ake i te teitei o te peke me te pumau i te taunga.