Puke Puke Kaata Wehea

• Kōaro Tinana: Maaheni takazo., Kakī
• Taputapu: Tatasi huri
• Kōaro Mīhini: Gluteus Maximus, Quadriceps
• Kōaro Tuarua: Adductor Magnus, Soleus

Whakataki ki te Puke Puke Kaata Wehea

Ko te Dumbbell Goblet Split Squat he mahi tino whai hua o te tinana o raro e aro ana ki nga whaa, hamstrings, glutes, me te matua, te whakarei ake i te kaha, te pumau, me te toenga. He pai tenei korikori mo te katoa, mai i te hunga katahi ka timata ki te whakapakari tinana tae noa ki nga kaitäkaro tau, na te kaha o te taumaha me te kaha. Ka whiriwhiri pea nga tangata takitahi ki te whakauru i tenei nekehanga ki roto i o raatau mahi whakangungu mo tona kaha ki te whakapai ake i te kaha o te tinana, te whakarei ake i te nekeneke, me te whakatairanga i te hangarite tinana.

Whakarite i te: He Whakateretere-Whakamārama Puke Puke Kaata Wehea

• He nui te hikoi ki mua me to waewae matau ka whakaheke i to tinana kia rite ra ano to huha matau ki te papa, ka hono to turi matau ki to waewae matau.
• Kia mau tonu to rama me to waewae maui kia mau ki te whenua, me te paku piko o to turi maui ka rewa ki runga ake i te papa.
• Panahia to rekereke matau hei hiki ake i to tinana ki runga ki te tuunga timatanga, kia mau tonu te taumaha ki to uma puta noa i te nekehanga.
• Whakahokia te nekehanga me to waewae maui ki mua, me te huri i nga waewae mo te maha o nga whakautu e hiahiatia ana. Kia maumahara ki te noho totika o to tuara me to tuara puta noa i te mahi.

Nga Tohu mō te Whakaputa Puke Puke Kaata Wehea

• Turanga Taurite: Me papa to waewae o mua ki te whenua, me hiki te rekereke o to tuara. Ko te tawhiti i waenga i o waewae me ranea ki te pupuri i te taurite me te pumau, engari kaua e nui e raru ai to hope. Ko te hapa noa ko te noho tata rawa o nga waewae, ka puta he koretake, he matara rawa ranei, ka raru ai, ka whara ranei.
• Te Nekehanga Whakahaere: Whakahekea to tinana kia piko noa to turi o mua ki te koki 90-tohu. Ko to turi tuara me tata ki te pa ki te whenua. A ape i te tuku i to turi o mua kia toro atu i o maihao

Puke Puke Kaata Wehea He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Puke Puke Kaata Wehea?

Ae, ka taea e te hunga timata te mahi Dumbbell Goblet Split Squat. Heoi, he mea nui ki te timata me te taumaha mama kia pai ai te ahua me te aukati i te whara. He painga ano kia tae mai he kaiwhakangungu, he tangata mohio ranei ki te whakatika i te puka ina tika. Pērā ki ngā mahi whakangungu, me puhoi te tiimata me te whakanui i te kaha i te mea ka pai ake te kaha me te manawanui.

He aha ngā rerekētanga māori o te Puke Puke Kaata Wehea?

• Dumbbell Overhead Split Squat: Me mau tonu nga dumbbells ki runga, ka wero i to pauna me te pumau o to pakihiwi.
• Dumbbell Farmer's Walk Split Squat: I tenei rereketanga, ka mahi koe i te waahi wehe i te wa e pupuri ana koe i nga dumbbells i ou taha, ka hikoi whakamua ki te waahi wehenga e whai ake nei.
• Dumbbell Bulgarian Split Squat: Ko tenei rereketanga ko te whakanoho i to waewae o muri ki runga i te mata teitei, te whakanui ake i te awhe o te nekehanga me te kaha o te squat.
• Dumbbell Lateral Split Squat: Ko tenei rereketanga ko te hikoi ki te taha, kaua ki mua, ka aro ki nga huha o roto me waho hei taapiri atu ki nga whaa me nga glutes.

He aha ngā mahi whakapaipai mō te Puke Puke Kaata Wehea?

• Bulgarian Split Squats: Ko enei mahi e whakakii ana i te Dumbbell Goblet Split Squats ma te aro ki nga uaua o raro o te tinana engari me whakauru he waewae teitei o muri, te whakanui ake i te kaha me te awhe o te nekehanga o te squat, na reira ka kaha ake te mahi whakawero.
• Whakanuia: Ko nga hikoinga ka whakakii i nga Dumbbell Goblet Split Squats ma te aro ki nga uaua o raro o te tinana, engari ka whakauru ano hoki i te nekehanga hikoi, e taapiri ana i tetahi waahanga o te korikori ngakau me te whakapai ake i te ruruku me te taurite.