Poi Rongoa Kotahi Waewae Whakamate

• Kōaro Tinana: Ngo-pango
• Taputapu: Pōro Rongoā

Whakataki ki te Poi Rongoa Kotahi Waewae Whakamate

Ko te Poi Rongoa Kotahi Waewae Deadlift he mahi hihiri e aro nui ana ki nga glutes, hamstrings, me te matua, te whakarei ake i te kaha, te toenga, me te pumau. He pai mo te hunga timata me te hunga kaingākau ki te whakapakari tinana na te mea ka taea te whakarereke i runga i nga taumata pukenga takitahi. Ka taea e te tangata te kowhiri mo tenei mahi hei whakapai ake i te kaha o te tinana o raro, kia pai ake te toenga, kia pai ake te ruruku o te tinana, ka waiho hei taapiri nui ki nga mahi whakangungu.

Whakarite i te: He Whakateretere-Whakamārama Poi Rongoa Kotahi Waewae Whakamate

• Hurihia to taumaha ki runga i tetahi waewae, kia paku te piko o te turi mo te taurite.
• Whakapikoa te hope, torohia to waewae kore ki muri i a koe kia rite ki to tinana, ka whakaheke i te poro rongoa ki te whenua.
• Kia mau tonu to pauna me to tuara kia totika puta noa i te nekehanga, me hanga he ahua T to tinana ki raro o te nekehanga.
• Kia ata hoki ki te turanga tuatahi, kia mau te whakahaere i o nekehanga, ka tuaruatia te mahi ki tera atu waewae.

Nga Tohu mō te Whakaputa Poi Rongoa Kotahi Waewae Whakamate

• A ape i te Hiperextension: Ko te hapa noa ko te whakaroa i te tuara, te turi ranei i te wa e neke ana. Hei karo i tenei, me whakarite kia tika to tuara, kia kaua e piko, kia porotaka ranei, me te paku piko o to turi, kaore i maukati. Ka awhina tenei ki te aukati i te pakaru, i te whara ranei.
• Te Whakawhanaunga Matua: Kia tino whai hua tenei mahi, he mea nui ki te whakauru i to kaupapa puta noa i te kaupapa. Ma tenei ka whakapai ake i to pauna engari ka mahi ano hoki i nga uaua o te puku.
• Whakahaerehia To Nekehanga: Kaua e tere haere i roto i te mahi. Me puhoi ia nekehanga me te

Poi Rongoa Kotahi Waewae Whakamate He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Poi Rongoa Kotahi Waewae Whakamate?

Ae, ka taea e te hunga hou te mahi i te Whakapakari Whakatairanga Waewae Paa Rongoa, engari me timata ma te mama ake te taumaha me te aro ki te pupuri i te ahua tika. Me taurite, te ruruku, me te kaha o tenei mahi, no reira he mea nui kia puhoi, kia u tonu. Ka whai hua ki te whakaharatau i te korikori me te kore taumaha i te tuatahi kia mau ai te iri o te ahua toenga. Ka rite ki nga wa katoa, he pai te whakaaro ki te korero ki tetahi tohunga mo te whakapakari tinana, ki te kaiwhakangungu whaiaro ranei kia tika ai, kia haumaru te mahi.

He aha ngā rerekētanga māori o te Poi Rongoa Kotahi Waewae Whakamate?

• Kettlebell Single Leg Deadlift: I roto i tenei rereketanga, ka whakamahia he kettlebell hei utu mo te poi rongoa, ka taea te whakapai ake i te kaha o te pupuri me te toenga.
• Ko te Waewae Waewae Taapiri: Kei roto i tenei putanga he roopu aukati, me te taapiri i tetahi huānga o te koretake ka taea te whakapakari i nga uaua whakapumau.
• Barbell Single Leg Deadlift: Ka whakamahia e tenei rereketanga he barbell hei utu mo te poroi rongoa, ka taea te whakamahi i te taumaha me te kaha ake o te kaha.
• Kotahi Waewae Whakamate me te Poi Pumau: Ko tenei rereketanga ko te whakamahi i te poi pumau hei utu mo te poi rongoa, ka piki ake te wero ki to pauna me to pumau.

He aha ngā mahi whakapaipai mō te Poi Rongoa Kotahi Waewae Whakamate?

• Bulgarian Split Squats: Ko enei e whai ana ki nga uaua o raro o te tinana, ina koa ko nga hamstrings me nga glutes, he rite ki te Waewae Waewae Kotahi, engari ka kaha ake te whakauru i nga whaa whaa, e whakarato ana i te whakangungu waewae taurite.
• Stability Ball Hamstring Curls: Ko tenei mahi e whakakii ana i te Kotahi Waewae Deadlift ma te arotahi ki te kaha o te hamstring me te pumau, he mea tino nui mo te waahanga o te Deadlift, me te whakauru i nga uaua matua mo te pumau.