Tauira Takoto Rua-Kotahi Waewae Curl

• Kōaro Tinana: Ivi Wāri Gaio, Kakī
• Taputapu: Mikiama tuunga miihurangi
• Kōaro Mīhini: Hamstrings
• Kōaro Tuarua: Gastrocnemius

Whakataki ki te Tauira Takoto Rua-Kotahi Waewae Curl

Ko te Lever Lying Two-One Leg Curl he mahi whakapakari kaha e aro nui ana ki nga hamstrings, glutes, me nga uaua o muri. He painga tenei mahi mo nga kaitakaro, hunga kaingākau ki te whakapakari tinana, ki te hunga e hiahia ana ki te whakapiki ake i te kaha o te tinana me te pumau. Ma te whakauru i te Lever Lying Two-One Leg Curl ki roto i a raatau mahi whakangungu, ka taea e nga tangata takitahi te whakaniko i te oro uaua, te whakapai ake i te toenga, me te whakanui i o raatau mahi hakinakina.

Whakarite i te: He Whakateretere-Whakamārama Tauira Takoto Rua-Kotahi Waewae Curl

• Ma te pupuri i to rama ki runga i te tauera, whakarite kia torohia o waewae, ka mau ki nga kakau taha o te miihini kia pumau.
• Whakanuia me te kopikopiko o waewae ki runga i te mea e taea ana me te kore e hiki ake nga waewae o runga mai i te papa, kia noho tonu te toenga o to tinana.
• Kia mau ki te waahi kua kirimanahia mo te tuarua i a koe e kotohe ana i to hamstrings.
• Horohia me te ata whakahoki mai i o waewae ki te waahi tuatahi, kia pai ai te whakahaere. Whakahokia te tukanga mo te nui o nga tukurua e hiahiatia ana.

Nga Tohu mō te Whakaputa Tauira Takoto Rua-Kotahi Waewae Curl

• Whakahaerehia To Nekehanga: I a koe e mahi ana i te Lever Lying Two-One Leg Curl, kia mohio kei te whakahaere koe i o nekehanga. A ape i te whakamahi i te torohaki ki te hiki i nga taumahatanga, na te mea ka puta he ahua kino me te whara kino. Engari, arotahi ki te whakamahi i ou uaua hamstring ki te toia te reima ki runga ka whakahaere i te huarahi ki raro.
• A ape i te Hiperextension: Ko tetahi pohehe noa ki te karo ko te toro atu o ou turi. Ka taea tenei ki te ngana koe ki te hiki i te taumaha nui, ki te kore ranei koe e whakahaere i o nekehanga. Hei karo i tenei, me whakarite kia taea e koe te hapai i te taumaha me te kore koe e kaha ki te neke.
• Whakauruhia to Core: Ko te whakauru i to kaupapa i roto i tenei mahi ka taea te pupuri i te ahua tika me te pumau

Tauira Takoto Rua-Kotahi Waewae Curl He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Tauira Takoto Rua-Kotahi Waewae Curl?

Ae, ka taea e te hunga timata te mahi korikori Lever Lying Two-One Leg Curl. Heoi, he mea nui kia timata ma te taumaha marama me te aro ki te ahua tika kia kore ai e whara. He pai ano hoki te whai i tetahi kaiwhakangungu, i te kaitoi omaoma mohio ranei hei tirotiro i nga whakamatautau tuatahi kia tika ai te mahi. Ka rite ki nga wa katoa, me whakarongo nga kaimatai ki o ratau tinana me te whakamutu mena ka pa ki a ratau te mamae me te mamae.

He aha ngā rerekētanga māori o te Tauira Takoto Rua-Kotahi Waewae Curl?

• Te Kopiko Waewae Tu: I tenei rereketanga, ka tu koe i runga i tetahi waewae i te kopikopiko i tetahi atu ki te aukati, ma te whakamahi i te miihini taura, i te roopu aukati ranei.
• Te Poi Whakamaunga Hamstring Curl: Ko tenei rereketanga ko te takoto ki runga i to tuara me o waewae ki runga i te poi pumau, katahi ka koiri te poi ki to tinana ma te whakamahi i ou waewae.
• Ko te Dumbbell Leg Curl: Ko tenei rereketanga ko te takoto ki runga i to kopu i runga i te tauera papatahi, ka mau te dumbbell i waenganui i ou waewae, me te kopikopiko i ou waewae ki to tinana.
• Ko te Riipene Waewae Aatete: I tenei rereketanga, ka whakapirihia e koe he roopu aukati ki te pou, katahi ki to rekereke, ka korikori to waewae ki to tinana i a koe e tu ana.

He aha ngā mahi whakapaipai mō te Tauira Takoto Rua-Kotahi Waewae Curl?

• Ka taea hoki e Glute Bridges te whakakii i te Lever Lying Two-One Leg Curl i te mea e aro ana ratou ki nga glutes me nga hamstrings, he rite ki te riu waewae, engari mai i te koki rereke, na reira ka whakatairanga i te whanaketanga o te uaua.
• Ka taea e te Squats te taapiri pai ki te Lever Lying Two-One Leg Curl i a raatau e mahi ana i te tinana o raro katoa, tae atu ki nga quadriceps, hamstrings, me te glutes, te whakanui ake i te kaha o te waewae me te toenga, ka taea te whakapai ake i te whai huatanga o te riu waewae.