Takoto Whana Waewae Kotahi

• Kōaro Tinana: Kakī
• Taputapu: Ura tinana

Whakataki ki te Takoto Whana Waewae Kotahi

Ko te Whana Waewae Takitahi he korikori tinana o raro e aro nui ana ki nga glutes, hamstrings, me te tuara o raro, e tuku ana i te mahi whakangungu mo te whakapakari i te kaha, te ngawari, me te tangi o te uaua. He pai tenei mahi mo te hunga timata me te hunga kaingākau ki te whakapakari tinana na te mea ka taea te whakarereke i runga i nga taumata whakapakari tinana takitahi. Ka taea e nga tangata takitahi te whiriwhiri mo te Whana Waewae Takoto ki te whakapai ake i te kaha o te tinana o raro, te whakaniko i to ratau tino pumau, me te whakatairanga i te pai ake o te tu.

Whakarite i te: He Whakateretere-Whakamārama Takoto Whana Waewae Kotahi

• Puritia to mahunga ki raro me to titiro ki te papa kia mau tonu te tuunga o te kaki.
• Whakauruhia to matua ka hikina tetahi waewae mai i te papa, piko ki te turi ki te kawe i to rekereke ki to papa.
• Whakaroahia te waewae kua hikina ki te tuunga timatanga, kia teitei ake i te papa.
• Whakahokia ano te nekehanga me tetahi atu o to waewae, me te huri i nga waewae mo te maha o nga tukurua e hiahiatia ana.

Nga Tohu mō te Whakaputa Takoto Whana Waewae Kotahi

• Whakauruhia to Core: Whakauruhia o uaua matua i roto i tenei mahi. Ehara tenei i te awhina anake ki te whakapumau i to tinana engari ki te whakarite kei te mahi tika nga uaua. Ko te hapa noa ko te whakamahi i nga uaua waewae ka wareware ki te matua.
• Nga Nekehanga Whakahaere: Ina hiki me te whana i to waewae, mahia ma te whakahaere. A ape i te whana teitei, te tere rawa ranei, na te mea ka whara. Me whakarite kia maeneene o nekehanga, kia kaua e korikori.
• Kia mau tonu o hope: I a koe e mahi whana ana, kia mau tonu to hope ki te papa. Ko te hapa noa ko te hiki i te hope o te waewae whana

Takoto Whana Waewae Kotahi He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Takoto Whana Waewae Kotahi?

Ae, ka taea e te hunga timata te mahi Whakakorikori Whana Waewae Takitahi. Heoi, pera i nga mahi hou, he mea nui kia puhoi te tiimata me te whakarite kia tika te ahua kia kore ai e whara. He pai pea te mahi i te mahi i raro i te tohutohu a te kaiwhakangungu, tetahi tohunga ngaio tinana ranei i te tuatahi. He pai tenei mahi mo te whakapakari i te tinana o raro, inaa ko nga glutes me nga hamstrings.

He aha ngā rerekētanga māori o te Takoto Whana Waewae Kotahi?

• Te Whana Waewae Takitahi me te Pee Atete: Ko tenei rereketanga ko te whakamahi i te roopu aukati kua takai ki to rekereke hei whakanui ake i te taumahatanga me te whakapiki i te uaua o te mahi.
• Te Whana Waewae Takitahi me te Hiki Hipi: Kei roto i tenei rereketanga te hiki i te hope i muri i ia whana, e kaha ake ai te uru o nga uaua me nga uaua o muri.
• Te Whana Waewae Takitahi me te Reach Arm: Ko tenei rereketanga ko te toro atu ki to ringa anga whakamua i a koe e whana ana, e awhina ana ki te whakauru i to tinana o runga me te whakapai ake i te toenga.
• Te Whana Waewae Takitahi me te Taumaha Ponawaewae: Ko tenei rereketanga ko te mau i nga taumahatanga rekereke hei whakanui ake i te aukati me te whakanui ake i te wero o te mahi.

He aha ngā mahi whakapaipai mō te Takoto Whana Waewae Kotahi?

• Ko te korikori Kutikuti Whana tetahi atu mahi e pa ana, na te mea ehara i te mea he rite noa nga roopu uaua ki te Whana Waewae Takoto, engari he whakanikoniko hoki i te pumau me te taurite, he mea tino nui mo te mahi tika i te Whana Waewae Takoto.
• He hononga ano te mahi a te Glute Bridge, na te mea e aro ana ki nga glutes me nga hamstrings he rite ki te Lying Single Leg Kick, engari ka whakatairanga ano hoki i te nekehanga o te hip me te kaha o raro, ka taea te whakanui i te mahi katoa o te Lying Single Leg Kick.