Piriti Waewae Kotahi me te Waewae Totoro

• Kōaro Tinana: Ngo-pango
• Taputapu: Ura tinana
• Kōaro Mīhini: Gluteus Maximus
• Kōaro Tuarua: Hamstrings

Whakataki ki te Piriti Waewae Kotahi me te Waewae Totoro

Ko te Piriti Waewae Takitahi me te Waewae Totoro he mahi e whakakaha ana i nga glutes, hamstrings, me te matua, me te whakapai ake i te toenga me te pumau. He pai mo te hunga takitahi ahakoa te taumata whakapakari tinana, mai i te hunga timatanga ki te hunga matatau, e whai ana ki te whakakaha ake i te kaha o te tinana me te pumau. Ka hiahia pea nga tangata ki te whakauru i tenei mahi ki roto i a raatau mahi hei awhina i te aukati i te whara, te whakapai ake i nga mahi hakinakina, te tangi noa ranei me te whakapakari i to ratau tinana o raro.

Whakarite i te: He Whakateretere-Whakamārama Piriti Waewae Kotahi me te Waewae Totoro

• Hikitia tetahi waewae i runga i te whenua ka toro atu ki waho, kia mau tonu te teitei puta noa i te mahi.
• Panahia te rekereke o te waewae kei runga tonu i te whenua hei hiki ake i to hope me te whakamuri ki raro i te papa, ka hanga he raina tika mai i ou pokohiwi ki te turi o te waewae toroa.
• Kia mau ki tenei tuunga mo etahi hēkona, kia mau tonu to kaupapa me te taumata o to hope.
• Whakahokia o hope ki raro ki te turanga timata, katahi ka tuaruatia te mahi me te taha o te waewae.

Nga Tohu mō te Whakaputa Piriti Waewae Kotahi me te Waewae Totoro

• Whakauruhia to Core: I mua i to hiki i to hiku mai i te whenua, kia mohio koe ki te whakauru i to matua. Ma tenei ka pumau, ka awhina koe ki te pupuri i te toenga i te wa e mahi ana koe. Ko te hapa noa ko te wareware ki te whakauru i te kaupapa matua, ka puta te koretake me te whara kino.
• Te Nekehanga Whakahaere: I te wa e hikina ana o hope, kia puhoi, kia kaha te whakahaere, ka ngana ki te hiki ake i to hiku ki runga ki te mea ka taea e koe me te kore e kaha. Na, whakahekehia o hope ki te waahi timatanga i runga i te tikanga whakahaere ano. Me karo i te pohehe o te tere haere i roto i nga nekehanga, na te mea ka arahi tenei

Piriti Waewae Kotahi me te Waewae Totoro He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Piriti Waewae Kotahi me te Waewae Totoro?

Ae, ka taea e te hunga timata te mahi i te Piriti Waewae Takitahi me te korikori Waewae Totoro, engari he uaua pea na te mea me whai taumata kaha, taurite, me te ruruku. E taunaki ana kia timata me nga mahi piriti taketake i te tuatahi. Ka oti to ratou kaha me te pumau, ka taea e ratou te ahu whakamua ki te putanga waewae kotahi. Pērā i ngā mahi hou, he mea nui kia puhoi te tiimata me te aro ki te ahua kia kore ai e whara.

He aha ngā rerekētanga māori o te Piriti Waewae Kotahi me te Waewae Totoro?

• Piriti Waewae Kotahi me te Piko Turi: Ko tenei rerekee hiahia ana koe ki te whakapiko i to waewae totoro ki te turi i te wa e mau tonu ana te turanga piriti.
• Piriti Waewae Takitahi me te Hurihuri Pokapoka: I tenei rereketanga, ka mahi koe i te hurihanga porohita me te rekereke o to waewae totoro i a koe e mau ana i te turanga piriti.
• Piriti Waewae Takitahi me te Puka Waewae: Ko tenei ko te pupuhi i to waewae totoro ki runga, ki raro i roto i te nekehanga whakahaere me te pupuri i te waahi piriti.
• Piriti Waewae Takitahi me te Kahaki Hipi: Ko tenei rerekee me neke koe i to waewae totoro ki te taha, mai i te raina waenga o to tinana, me te pupuri i te tuunga piriti.

He aha ngā mahi whakapaipai mō te Piriti Waewae Kotahi me te Waewae Totoro?

• Mahere me te Hiki Waewae: Ma tenei mahi ka whakanui ake i te pumau me te kaha, he mea nui hei pupuri i te taurite i te wa o te Piriti Waewae Takitahi me te Waewae Totoro, na reira ka pai ai te whakakorikori tinana.
• Bulgarian Split Squats: Ko enei e mahi ana i nga glutes, quadriceps, me nga hamstrings, he rite ki te Piriti Waewae Kotahi me te Waewae Totoro, a ka awhina i te whakapai ake i te kaha o te tinana o raro me te pumau, ka waiho hei taapiri pai ki te mahi whakangungu.