Piriti Waewae Kotahi

• Kōaro Tinana: Ngo-pango
• Taputapu: Ura tinana
• Kōaro Mīhini: Gluteus Maximus, Rectus Abdominis
• Kōaro Tuarua: Deltoid Anterior, Hamstrings, Obliques, Serratus Anterior, Tensor Fasciae Latae

Whakataki ki te Piriti Waewae Kotahi

Ko te Piriti Waewae Takitahi he mahi whai hua e aro nui ana ki nga glutes, hamstrings, me te matua, e awhina ana ki te whakapai ake i te kaha, te toenga, me te pumau. He whiringa whakangungu tino pai mo te hunga timata me te hunga kaingākau ki te whakapakari tinana, na te mea ka taea te whakarereke i runga i te taumata pukenga. Ka hiahia pea nga tangata ki te whakauru i tenei mahi ki o raatau mahi ki te whakarei ake i te kaha o te tinana, te whakatairanga i te pai ake o te tuunga, me te awhina i te aukati i te whara.

Whakarite i te: He Whakateretere-Whakamārama Piriti Waewae Kotahi

• Totoro atu tetahi waewae ki waho ka mau tonu tetahi waewae ki te whenua.
• Ma te pana i te rekereke o te waewae i runga i te whenua, hikitia to hope ki runga ki te tuanui kia hanga he raina totika mai i o pakihiwi ki ou turi.
• Kia mau ki tenei tuunga mo etahi hēkona, kia mau ki o glutes me to hamstrings.
• Whakahokia to hope ki raro ki te whenua ka whakahoki ano i te mahi, ka huri waewae i muri i te whakaoti i te maha o nga whakautu e hiahiatia ana.

Nga Tohu mō te Whakaputa Piriti Waewae Kotahi

• **Whakamahia To Core**: I mua i te hikitanga o hiku mai i te papa, uru atu to uho ma te toia to puku puku ki to tuara. Ma tenei ka awhina i to tinana me te tiaki i to tuara o raro i te wa e mahi ana. Ko te hapa noa ko te kore e uru ki te uho, ka puta he kikorangi ki te tuara o raro me te mamae o muri.
• **Te Nekehanga Whakahaere**: I a koe e hiki ake ana i to hiku mai i te papa, kia puhoi te nekehanga me te whakahaere. A ape i te whakakorikori i te korikori, te whakamahi tere ranei ki te hiki i to hope. Ma tenei ka whakarite kei te whakamahi koe i ou uaua, ehara i te torohaki, ki te mahi i te mahi.
• **Kia Pumau Tou Hopea**:

Piriti Waewae Kotahi He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Piriti Waewae Kotahi?

Ae, ka taea e te hunga timatanga te mahi i te korikori Kotahi Waewae Piriti. Heoi, me timata ratou ki te mahi piriti taketake i te tuatahi ki te whakapakari i to raatau kaha me te pumau. Ina pai ana ratou ki te piriti taketake, ka taea e ratou te ahu whakamua ki te piriti waewae kotahi. He mea nui ki te whakarongo tonu ki to tinana, kaua e pana ki tua atu o to rohe kia kore ai e whara. Pērā i ngā mahi korikori tinana, he mea nui te ahua tika, no reira me rapu tohutohu mai i tetahi tohunga ngaio tinana mena karekau koe e tino mohio.

He aha ngā rerekētanga māori o te Piriti Waewae Kotahi?

• Piriti Waewae Takitahi me te Toia Turi: I tenei rereketanga, i muri i te hiki o to hope ki roto i te piriti me te pumau i runga i tetahi waewae, ka toia e koe te turi kore ki to uma.
• Piriti Waewae Takitahi me te Roopu Aatete: Ka taapirihia e tenei rereketanga he roopu whakaahuru huri noa i ou huha hei whakanui ake i te wero me te whakakaha ake i o huha o waho me o glutes.
• Piriti Waewae Takitahi ki te Poi Pumau: Ko tenei rereketanga ko te whakanoho i te waewae o to waewae whakapumau ki runga i te poi whakapumau, ka taapiri i tetahi huānga o te koretake me te whakahohonu ake i o uaua matua.
• Piriti Waewae Takitahi Whakanuia: Mo tenei rereketanga, ka tuuhia to waewae whakapumau ki runga i te mata teitei penei i te hikoi, i te taupae ranei, ka piki ake te awhe o te nekehanga me te whakakaha i te mahi.

He aha ngā mahi whakapaipai mō te Piriti Waewae Kotahi?

• Ko nga Lunges, penei i te Piriti Waewae Takitahi, ka mahi ano i nga uaua o raro o te tinana tae atu ki nga glutes, quads, me te hamstrings, te whakanui ake i te kaha o te waewae me te toenga e whai hua ana mo te mahi Piriti Waewae Kotahi.
• Ko te Deadlift tetahi atu mahi e whakakii ana i te Piriti Waewae Takitahi na te mea e aro nui ana ki nga uaua mekameka o muri, tae atu ki nga glutes me nga hamstrings, he rite tonu nga uaua i te wa o te Piriti Waewae Kotahi, na reira ka awhina i te tipu me te manawanui.