Smith Split Squat

• Kōaro Tinana: Kakī
• Taputapu: Mīhini Smith

Whakataki ki te Smith Split Squat

Ko te Smith Split Squat he mahi whakapakari kaha e aro nui ana ki nga whaawha, glutes, me nga hamstrings, e tuku ana i te whakangungu tinana o raro. He pai mo te hunga timata me te hunga kaingākau ki te whakapakari tinana na te mea ka ngawari te whakarereke i runga i te kaha me te kaha o te tangata takitahi. Ka taea e te tangata te whiriwhiri i tenei korikori ehara i te mea mo te whakapakari i nga uaua me nga painga tone, engari mo tona kaha ki te whakapai ake i te toenga, te pumau, me te mahi hakinakina katoa.

Whakarite i te: He Whakateretere-Whakamārama Smith Split Squat

• Me hikoi ki mua me te waewae kotahi, kia mau to waewae ki muri i a koe, kia wehea.
• Whakaitihia to tinana ma te piko ki te turi o to waewae o mua kia hanga he koki 90-tohu, kia kore ai to turi e eke ki runga i ou maihao.
• Pania whakamuri ki runga ma te rekereke o to waewae o mua, kia whakatika to waewae ki te tuunga timatanga.
• Whakahokia te mahi mo te maha o nga tukurua e hiahiatia ana, ka huri i nga waewae me te mahi i nga mahi ano.

Nga Tohu mō te Whakaputa Smith Split Squat

• **Kia mau te Puka Tika**: Ko te hapa nui ko te anga whakamua ki te tuku ranei i te turi o te waewae o mua kia haere ki tua o nga matimati i te wa o te tukinga. Hei karo i tenei, kia noho tika to rama me te whakarite kia rite to turi o mua ki to rekereke i te wa o te waahi. Ma tenei ka tiaki i o hononga me te whakarite kia tika nga uaua.
• **Te Nekehanga Whakahaere**: Kaua e tere te mahi. Whakahekea to tinana kia puhoi me te mana whakahaere, katahi ka pana whakamuri ki runga ki te tuunga timatanga. Ma tenei ka awhina i o uaua me te whakaiti i te tupono o te whara.
• **Tohaina Taumaha**: Me whakarite kia rite te tohatoha o to taumaha ki waenga i nga waewae e rua. A ape i te nui rawa o te taumaha ki runga i te waewae o mua ka taea e tenei

Smith Split Squat He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Smith Split Squat?

Ae, ka taea e te hunga timata te mahi Smith Split Squat. Heoi, he mea nui kia tiimata me te taumaha ngawari kia pai ai te ahua me te karo i te whara. He painga ano ki te whai i tetahi kaiwhakangungu, i te kaikawe omaoma mohio ranei ki te tirotiro i to puka. Pērā i ngā mahi whakangungu, me puhoi te tiimata me te whakanui haere i te taumaha me te tukurua i te mea ka pai ake te kaha me te manawanui.

He aha ngā rerekētanga māori o te Smith Split Squat?

• Tuhinga o mua Waewae Ritua: I konei, ka tuuhia te waewae o mua ki runga i te mata teitei, ka wero i to pauna me to nekeneke.
• Kaitito Wehenga Squat: I roto i tenei rereketanga, ka mau koe i te kettlebell, i te dumbbell ranei i mua i to uma, me te taapiri i tetahi atu kawenga ki te mahi.
• Rear Foot Elevated Split Squat with Dumbbells: He rite tenei ki te Bulgarian Split Squat, engari ka mau koe i te dumbbell ki ia ringa hei whakanui ake i te kaha.
• Squat Split Overhead: Ko tenei rereketanga ko te pupuri i te taumaha ki runga ake i te wa e mahi ana i te squat wehenga, e piki ake ai te hiahia mo to matua me to pakihiwi.

He aha ngā mahi whakapaipai mō te Smith Split Squat?

• Ka taea hoki e nga Perehi Waewae te whakakii i a Smith Split Squats i a raatau e aro ana ki nga uaua o raro o te tinana, engari mai i tetahi koki rereke, e whakarato ana i te whakangungu kaha mo nga waewae.
• Ko te Bulgarian Split Squats tetahi atu mahi e pa ana na te mea ehara i te mea he rite noa nga roopu uaua (quadriceps, glutes, me te hamstrings) engari he wero ano hoki i to pumau me to pauna, he rite ki te Smith Split Squat.