Smith Waewae Takitahi Squat

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

Whakataki ki te Smith Waewae Takitahi Squat

Ko te Smith Single Leg Split Squat he mahi whakapakari kaha e aro ana ki te tinana o raro, ina koa ko nga whaa, nga glutes, me nga hamstrings. He whakangungu pai mo te hunga timata me te hunga kaingākau ki te whakapakari tinana, e tuku ana i nga whiringa mo te whakarereke kia rite ki nga taumata whakapakari tinana. Ka hiahia nga tangata takitahi ki te whakauru i tenei mahi ki roto i a raatau mahi i te mea e whakatairanga ana i te toenga o te uaua, te whakapai ake i te pumau, me te whakanui ake i te kaha o te waewae.

Whakarite i te: He Whakateretere-Whakamārama Smith Waewae Takitahi Squat

• Tu ki mua o te pae, ka anga atu ki tera taha, ka tuu te pae ki tua o ou pokohiwi. Hikihia tetahi waewae mai i te whenua ka tuu ki muri i a koe ki runga i te tauera, i runga ranei i te papa teitei.
• Kia taurite to taumaha ki runga i to waewae o mua, whakapikoa to turi me te whakaheke i to tinana kia rite ra ano to huha o mua ki te papa. Kia kore to turi e eke ki tua o ou matimati.
• Panahia to rekereke ki te whakaara i to tinana ki te tuunga timatanga, kia tika to tuara me to uho puta noa i te nekehanga.
• Whakahokia te maha o nga tukurua e hiahiatia ana ki tetahi waewae i mua i te huri ki tetahi atu waewae.

Nga Tohu mō te Whakaputa Smith Waewae Takitahi Squat

• Te Hohonu Tika: Ina whakaheke koe i to tinana, whaia kia piko to turi o mua ki te koki 90-tohu. Ma te taka ki raro rawa ka whakararu i to turi, ahakoa kare e iti ka kore e uru katoa nga uaua.
• Te Taurite o te Tinana: Kaua e anga to tinana ki mua, ki te taha ranei i te wa e mahi ana. Ka taea e tenei te ahua kino me te whara pea. Kia mau tonu to pauna ma te pupuri i to kaupapa matua me to titiro whakamua.
• Whakahaerehia te Nekehanga: Kaua e waiho ma te taumaha koe e whakahaere. He he noa ki te tuku i te pae kia pana koe ki raro. Engari, whakahaere i to hekenga, okioki poto ki raro o te nekehanga, katahi ka pana whakamuri ki te tuunga timatanga

Smith Waewae Takitahi Squat He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Smith Waewae Takitahi Squat?

Ae, ka taea e te hunga timata te mahi Smith Single Leg Split Squat, engari he mea nui kia timata ma te taumaha mama, ahakoa te pae noa kia waia ki te korikori. He mea nui ano kia mau tonu te ahua kia kore ai e whara. Mena kare koe i te tino mohio mo to ahua, he pai ki te patai ki tetahi kaiwhakangungu, ki te kaikawe whare takaro ranei mo te arahi.

He aha ngā rerekētanga māori o te Smith Waewae Takitahi Squat?

• Tuhinga o mua Waewae Whakanuia: I tenei rereketanga, ka whakanohohia te waewae o mua ki runga i te papa teitei, ka whakanui ake i te awhe o te nekehanga me te arotahi atu ki te waewae o muri.
• Goblet Split Squat: Ko tenei rereketanga ko te pupuri i te kettlebell, te dumbbell ranei e tata ana ki to uma i te wa e mahi ana i te waahi wehe, me te taapiri i tetahi waahanga kaha o te tinana o runga ki te mahi.
• Weighted Vest Split Squat: I konei, ka mau koe i te koti taumaha i a koe e mahi ana i te squat wehenga, te whakanui ake i te aukati katoa me te kaha o te mahi.
• Jumping Split Squat: Ko tenei rereketanga plyometric ko te peke me te huri i o waewae i waenganui o te hau, ehara i te mea ka taapiri noa i te huānga mate ngakau ki te whakakorikori engari ka whakarei ake i te mana me te kakama.

He aha ngā mahi whakapaipai mō te Smith Waewae Takitahi Squat?

• Ko te Walking Lunges tetahi atu mahi taapiri i a raatau e mahi ana i runga i nga uaua rite tonu ki te Smith Single Leg Split Squat, engari ka taapirihia he nekehanga hihiri hei whakapai ake i te ruruku me te kaha mahi.
• Ka taea hoki e te Goblet Squats te whakakii i te Smith Single Leg Split Squat ma te aro ki nga uaua o raro o te tinana, engari ka taapirihia he huānga o te urunga o te tinana o runga me te tino pumau na te taumaha o mua.