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 whakakori tinana o raro e tino aro ana ki nga whaawha, hamstrings, glutes, me nga kuao kau, e awhina ana ki te whakarei ake i te kaha, te toenga, me te ngawari. He pai tenei mahi mo te hunga timata me te hunga kaingākau ki te whakapakari tinana, na te mea ka ngawari te whakatika ki nga momo taumata whakapakari tinana. Ka hiahia nga tangata ki te mahi i tenei mahi hei whakapai ake i te kaha o o ratou waewae, kia pai ake ai o raatau mahi hakinakina, whakatairanga hangarite uaua me te whakaiti i te tupono o te whara.

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

• Hikitia tetahi waewae mai i te whenua ka tuu ki muri i a koe ki runga i te tauera, ki te takahanga ranei, me te pupuri i tetahi atu waewae ki runga i te whenua, kia rite ki te whanui o te hope.
• Whakahekea iho ki raro, ka piko ki te turi me te huha o to waewae o mua kia rite ra ano to huha ki te whenua, kia kore to turi e neke atu ki tua o to matimati.
• Panahia te rekereke o to waewae o mua ki te whakaara i to tinana ki runga ki te tuunga tiimata, kia tika to tuara me to upoko kia anga whakamua puta noa i te nekehanga.
• Whakahokia te mahi mo te maha o nga tukurua e hiahiatia ana, ka huri i nga waewae ka tuaruatia te tukanga.

Nga Tohu mō te Whakaputa Smith Waewae Takitahi Squat

• **Pupuri Tautika**: He mea nui te toenga i roto i te Smith Single Leg Split Squat. Kia rite te tohatoha o to taumaha ki waenga i to waewae o mua me to muri. Kaua e piko ki mua, whakamuri ranei, na te mea ka raru to tuara, turi ranei. Hei pupuri i te taurite, uru atu ki to kaupapa puta noa i te mahi.
• **Whakatika Tika**: I a koe e whakaheke ana i to tinana, me whakarite kia rite to turi o mua ki to waewae, kaua e toro atu ki tua atu o ou matimati. Ka awhina tenei ki te karo i te whakapouri i to hononga turi. Me piko to turi tuara ki te papa engari kaua e pa atu. Kia mau to uma me to tuara

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, ara noa ranei te pae hei whakarite i te ahua tika me te aukati i te whara. He tino wero tenei mahi na te mea e tika ana kia taurite, kia whakakotahi, kia kaha hoki. E taunaki ana me tuku he kaiwhakangungu, he tangata mohio ranei hei whakaatu i te mahi i te tuatahi. Pērā ki ngā mahi hou, me puhoi te tiimata me te whakanui i te taumaha i te mea ka pai ake te kaha me te whakamarie me te mahi.

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

• Ko te Goblet Split Squat ko te pupuri i te dumbbell, i te kettlebell ranei e tata ana ki te pouaka i te wa e mahi ana i te waahi wehe, me te taapiri i tetahi waahanga kaha o te tinana.
• Ko te Rear Foot Elevated Split Squat, e mohiotia ana ko te Bulgarian split squat, ka uru te waewae o muri ki runga i te tauera, i te hikoi ranei, ka piki ake te uaua me te kaha o te mahi.
• Ko te Front Foot Elevated Split Squat ka whakanekehia te waewae o mua i runga i te papa iti, i te hikoi ranei, ka piki ake te awhe o te nekehanga, ka kaha ake te aro ki nga whaa.
• Ko te Overhead Split Squat ko te pupuri i te paera, i nga dumbbells ranei i runga i te mahunga i te wa e mahi ana i te waahi wehe, ka tino whakanui ake te wero ki te puku me te tinana o runga.

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

• Ko te Walking Lunges e whakakii ana i te Smith Single Leg Split Squats na te mea ehara i te mea he rite nga uaua o raro o te tinana engari he whakapai ake i te oranga mahi ma te peehi i nga nekehanga o te ao, na reira ka whakarei ake i nga painga o te Smith Single Leg Split Squat.
• Ka taea e Goblet Squats te taapiri pai ki tetahi mahinga e uru ana ki te Smith Single Leg Split Squats i a raatau e aro ana ki nga uaua o raro o te tinana, engari me te aro atu ki te matua, na reira ka pai ake te kaha me te pumau, ka awhina i nga mahi me nga painga. o te Smith Single Leg Split Squat.