Pouaka Peke Raro me te Whakapumau Kotahi Waewae

• Kōaro Tinana: Ngā paewae
• Taputapu: Ura tinana
• Kōaro Mīhini: Gastrocnemius
• Kōaro Tuarua: Soleus

Whakataki ki te Pouaka Peke Raro me te Whakapumau Kotahi Waewae

Ko te Pouaka Peke Raro me te Whakapumau Kotahi Waewae he mahi hihiri e whakakotahi ana i te plyometrics me te whakangungu taurite, e whakarato ana i te mahi whanui mo te tinana o raro. He tino painga mo nga kaitakaro me te hunga kaingākau ki te whakapakari tinana e hiahia ana ki te whakarei ake i to ratou mana pahū, te kakama, me te noho pumau. He pai tenei mahi mo te hunga e whai ana ki te whakapai ake i o raatau mahi hakinakina, na te mea ka peehia e ia nga nekehanga tere me te pumau o nga waewae kotahi e hiahiatia ana i roto i nga momo hakinakina, me te whakatairanga i te pai ake o te ruruku, te kaha uaua, me te aukati i te whara.

Whakarite i te: He Whakateretere-Whakamārama Pouaka Peke Raro me te Whakapumau Kotahi Waewae

• Muri iho, panahia o hope ki muri ka piko o turi, ka peke mai i te pouaka, ka tau ki runga i te waewae kotahi anake.
• I a koe ki uta, whakapikohia to turi me to huha paku ki te tango i te paanga, ka pupuri i to pauna ma te whakauru i to matua me te pupuri i to uma ki runga.
• Kia mau ki tenei turanga mo te wa poto, me te whakarite kia rite to turi ki to waewae, kia kore e tiango ki roto.
• Ka mutu, hoki atu ki runga i te pouaka ka whakahoki ano i te korikori, me te huri i te waewae taunga ia wa.

Nga Tohu mō te Whakaputa Pouaka Peke Raro me te Whakapumau Kotahi Waewae

• Whakahaere me te Taurite: Ko tenei mahi e hiahia ana kia nui te pauna me te whakahaere. I te taunga, me mohio kei runga tika to turi i to waewae kia kaua e raka ki roto. Ka taea e tenei te whara. Parakatihi i te nekehanga i te tuatahi kia mohio kei a koe te toenga me te mana whakahaere e tika ana i mua i te taapiri tere me te teitei.
• Te Aketanga Ake: Me timata ma te pouaka iti ka piki haere te teitei i a koe e pai ana ki te mahi. Ko te peke mai i te teitei he tiketike rawa i mua i to reri ka pa ki te whara.
• Whakawera: Whakawerahia i nga wa katoa i mua i te mahi i nga mahi whakangungu kaha. Ma tenei e whakarite o uaua me o hononga mo te

Pouaka Peke Raro me te Whakapumau Kotahi Waewae He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Pouaka Peke Raro me te Whakapumau Kotahi Waewae?

Ko te Pouaka Peke Raro me te Whakangungu Kotahi Waewae he tino matatau, he nui te kaha, te taurite, me te ruruku. Na reira, kaore i te nuinga o te wa e taunakihia ana mo te hunga timata. He pai ake mo te hunga timata ki te timata ki nga mahi ngawari ake, ka piki haere ki nga mahi uaua ake kia kore ai e whara. Ka taea e ratou te timata ki te peke pouaka taketake, ki te piki ake ranei, ka anga whakamua ki te korikori waewae kotahi, i mua i te ngana ki te Peke Pouaka ki raro me te Whakapumau Kotahi Waewae. Kia maumahara tonu, he mea nui ki te korero ki tetahi tohunga mo te whakapakari tinana, ki te kaihautu tinana ranei kia tika ai te whakahaere i nga mahi whakangungu.

He aha ngā rerekētanga māori o te Pouaka Peke Raro me te Whakapumau Kotahi Waewae?

• Peke Pouaka Whakararo me te Whakamaunga o tetahi Waewae Taha: Ko tenei rereketanga ko te peke atu i te pouaka ka tau ki runga i tetahi waewae, engari me te kopikopiko - ka u koe ki te taha taha, ka wero i to pauna me to ruruku i tetahi rererangi rereke.
• Peke Pouaka Whakararo me te Whakapumautanga Kotahi Waewae me te Squat: I muri i te taunga ki runga i tetahi waewae, whakahekehia ki roto i te waahi waewae kotahi mo te whakangungu kaha me te pumau.
• Peke Pouaka Whakararo me te Whakapumautanga Kotahi Waewae me te Hiki Turi: I tenei rereketanga, i muri i te taunga ki tetahi waewae, ka hikina e koe te pona ki to uma, me te taapiri i te wero toenga me te whakauru i to matua.
• Peke Pouaka Whakararo me te Whakapumautanga me te Hurihurihanga Kotahi Waewae: Whai muri i te peke atu i te pouaka me te taunga ki runga i tetahi waewae, mahia he hurihanga mana o to rama, whakawero i to pauna, ruruku,

He aha ngā mahi whakapaipai mō te Pouaka Peke Raro me te Whakapumau Kotahi Waewae?

• Nga Waewae-Waewae Whakamate: Ko tenei mahi ka whakanui ake i te taurite me te pumau o ia waewae takitahi, he mea tino nui mo te waahanga whakapumau-waewae o te Pouaka Peke Raro.
• Plyometric Lunges: He mahi kaha enei hei whakanui i to kaha pahū me to ruruku, he mea nui enei e rua mo te mahi i te Peke Pouaka angitu ki raro me te Whakapumau Kotahi Waewae.