Roopu Ritua Roopu

• Kōaro Tinana: Maaheni takazo., Kakī
• Taputapu: Te micna hoxetek.
• Kōaro Mīhini: Gluteus Maximus, Quadriceps
• Kōaro Tuarua: Adductor Magnus, Soleus

Whakataki ki te Roopu Ritua Roopu

Ko te Band Split Squat he mahi whakapakari kaha e aro nui ana ki nga whaa, glutes, me nga hamstrings, me te whakauru i te matua me te whakapai ake i te toenga. He pai tenei mahi mo nga tangata takitahi i nga taumata whakapakari tinana katoa, mai i te hunga kaitoi ki te hunga kaitäkaro matatau, na te mea ka taea te whakatika me te iti o te paanga ki nga hononga. Ka whiriwhiri pea nga tangata ki te whakauru i te Band Split Squat ki roto i a raatau mahi whakangungu kia pai ake ai te kaha o te tinana, kia pai ake te tangi o te uaua, kia pai ake ai te pumau.

Whakarite i te: He Whakateretere-Whakamārama Roopu Ritua Roopu

• Inaianei, whakamuri i to waewae matau ki te waahi wehe, kia mau tonu to waewae maui ki mua.
• Whakahekea to tinana ki te tuunga lunge, whakapikohia to turi o mua ki te koki 90-tohu, kia kore to turi e pa atu i ou maihao.
• Panahia te rekereke o to waewae o mua ki te tu whakamuri, me te mau tonu te taumahatanga o te roopu.
• Whakahokia tenei motini mo te maha o nga tukurua e hiahia ana koe, ka huri i nga taha ka tuaruatia te mahi me te roopu i raro i to waewae matau me to ringa maui.

Nga Tohu mō te Whakaputa Roopu Ritua Roopu

• **Kia mau te Turanga Pai**: Kia mau to uma me to tuara kia tika puta noa i te mahi. Kaua e piko ki mua, whakamuri ranei na te mea ka raru to tuara.
• **Ngā Nekehanga Mana**: Whakahekea to tinana i runga i te mana whakahaere kia tae ra ano to turi o mua ki te koki 90-tohu. Na, pana whakamuri ki te waahi timatanga. A ape i te pupuhi, te whakamahi i te torohaki ki te hiki i to tinana, na te mea ka whara nga turi, tuara ranei.
• **Taumaha Taumaha**: Me mohio kei te tohatoha to taumaha ki waenga i to waewae o mua me to muri. A ape i te okioki nui ki to waewae o mua ka raru to turi. Ko to turi o mua kia kaua e neke atu i o maihao ina whakaheke koe i to tinana

Roopu Ritua Roopu He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Roopu Ritua Roopu?

Ae, ka taea e te hunga timatanga te mahi i te whakakorikori Band Split Squat. He mahi tino pai hei whakapakari i te tinana o raro me te whakapai i te toenga. Heoi, he mea nui ki te tiimata me te aukati ngawari kia pai ai te ahua me te karo i te whara. Pērā i ngā mahi hou, he pai ki te whai i tetahi aratohu ngaio tinana ma te puka tika i te tuatahi.

He aha ngā rerekētanga māori o te Roopu Ritua Roopu?

• Te Taapiri Bulgarian Split Squat: Ko tenei putanga me whakanekehia tetahi waewae ki runga i te tauera, ki te hikoi ranei ki muri i a koe, ka piki ake te wero mo to pauna me to kaha.
• Taha Taha Taha Taha: Engari ki te neke whakamua, whakamuri ranei, ka neke koe ki te taha, e aro ana ki o huha o roto, o waho hei taapiri atu ki o glutes me o whaa.
• Squat Split Banded with Overhead Press: Ko te taapiri i te perehi ki runga ki te squat wehewehe ka mahi to tinana o runga me to matua me to tinana o raro.
• Peke Squat Waahanga Taapiri: Ko te taapiri i te peke ki te waahi wehe ka piki ake te kaha o te cardio me te mahi i runga i to kaha me te pahū.

He aha ngā mahi whakapaipai mō te Roopu Ritua Roopu?

• Goblet Squats: Ko tenei mahi e whakakii ana i te Band Split Squat i te mea e aro nui ana ki nga uaua o raro o te tinana tae atu ki te quadriceps, glutes, me te hamstrings, engari ka uru ano ki te tinana me te tinana o runga, e whakatairanga ana i te mahi tino whanui, tinana katoa.
• Te pikinga: Ko nga hikoinga he mahi tino pai na te mea ka peehia te tauira nekehanga ki te Band Split Squat. Ka whai ano hoki ratou ki nga roopu uaua penei i te quadriceps, glutes, me te hamstrings, me te whakapai ake i te kaha o te tinana me te toenga.