Ritua Squat with Roll

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

Whakataki ki te Ritua Squat with Roll

Ko te Split Squat with Roll he mahi hihiri e whakakotahi ana i te whakangungu kaha me te whakanikoniko i te toenga, me te aro nui ki nga whaawha, glutes, me nga hamstrings. He pai tenei mahi mo te hunga timata me te hunga kaingākau ki te whakapakari tinana, na te mea ka taea te whakarite ki nga momo taumata whakapakari tinana. Ka taea e nga tangata takitahi te whiriwhiri ki te whakauru i tenei mahi ki roto i a raatau mahi ki te whakapai ake i te kaha o te tinana, te whakatairanga i te pumau matua, me te whakanui ake i te tere me te ngawari.

Whakarite i te: He Whakateretere-Whakamārama Ritua Squat with Roll

• Takahia tetahi waewae ki mua ka whakapikoa nga turi e rua ki te whakaheke i to tinana ki roto i te waahi wehe, me te huri i nga dumbbells ki raro i to waewae o mua ki to rekereke.
• Me mohio kei runga tika to turi o mua i to rekereke, a ko tetahi atu o nga turi kei te toro atu i te papa.
• Panahia to rekereke o mua ki te tu whakamuri, ka huri i nga dumbbells ki runga i to waewae ki te turanga timatanga.
• Whakahokia tenei motini mo te maha o nga whakahokinga e hiahiatia ana, katahi ka huri i nga waewae ka pera ano te maha o nga whakahokinga ki tera taha.

Nga Tohu mō te Whakaputa Ritua Squat with Roll

• ** A ape i te Anga Whakamua**: Ko te hapa noa o te tangata ko te anga whakamua i te wa o te wehenga o te kopapa. Ka taea e tenei te whakararuraru i to tuara me o turi. Kia noho tika to rama puta noa i te korikori hei whakauru i to matua me te tiaki i to tuara.
• **Pumau Tautika**: He uaua te whakataurite i runga i te waewae kotahi me te roera pahuka. Kia mau tonu te taurite, arotahi ki tetahi waahi i runga i te papa kia kotahi mita i mua i a koe, kia mau tonu to kaupapa. Kaua e titiro ki raro, ki runga ranei na te mea ka kore to pauna.
• **Te Nekehanga Whakahaere**: Aukati

Ritua Squat with Roll He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Ritua Squat with Roll?

Ae, ka taea e te hunga timata te mahi Split Squat with Roll exercise. Heoi, he mea nui ki te timata me te taumaha mama kia pai ai te ahua me te aukati i nga whara. Pērā i ngā mahi hou, me puhoi te tiimata me te whakanui i te kaha i te mea ka pai ake te kaha me te ngawari. He pai ano te whai i tetahi kaiwhakangungu whakapakari tinana, tangata mohio ranei ki te whakaatu i te mahi i te tuatahi kia tika ai te tu me te tikanga.

He aha ngā rerekētanga māori o te Ritua Squat with Roll?

• Bulgarian Split Squat: Ko tenei putanga ko te whakanoho i to waewae o muri ki runga i te mata teitei penei i te tauera, ka piki ake te kaha me te arotahi atu ki te waewae o mua.
• Barbell Split Squat: I roto i tenei rereketanga, ka whakanohohia he paera ki runga i to tuara o runga, ka piki ake te taumaha me te wero i to pauna me to kaha.
• Goblet Split Squat: Ko tenei rereketanga ko te pupuri i te kettlebell, i te dumbbell ranei i mua i to uma i roto i te tuunga kapu, e whakauru ana i to matua me te whakapai ake i to pauna.
• Wehenga Squat me nga Paihere Atete: Ka whakamahia e tenei putanga he peera whakaahuru e takai ana ki to waewae o mua ka mau ki o ringaringa, me te taapiri i tetahi wero ki to pumau me to kaha.

He aha ngā mahi whakapaipai mō te Ritua Squat with Roll?

• Ko nga squats wehewehe Bulgarian: Ko tenei mahi ka aro ano ki nga uaua o raro o te tinana engari me te aro nui atu ki te toenga me te pumau, i te mea ka piki te waewae kotahi, e whakakii ana i te waahanga toenga o te Split Squat with Roll.
• Nga Whakamatea: He mahi tino pai te mahi a te Deadlifts na te mea e aro ana ratou ki te mekameka o muri (glutes and hamstrings), he rite tonu nga roopu uaua e whaaia ana e te Split Squat with Roll, engari mai i tetahi koki rereke, e awhina ana ki te hanga i te kaha o te tinana o raro. .