Taumaha Waewae Toronga Crunch

• Kōaro Tinana: Ihiwe
• Taputapu: Piringa hapori
• Kōaro Mīhini: Rectus Abdominis
• Kōaro Tuarua: , Adductor Longus, Iliopsoas, Obliques, Pectineous, Sartorius, Tensor Fasciae Latae

Whakataki ki te Taumaha Waewae Toronga Crunch

Ko te Weighted Leg Extension Crunch he mahi hihiri e aro nui ana ki nga uaua matua, e whakanui ana i te kaha o te puku me te pumau. He pai mo te hunga kaingākau ki te whakapakari tinana i te taumata takawaenga, i runga ake ranei, ka whakakotahi i nga painga o te toronga o nga waewae me nga crunches ki te whakarato i te whakangungu whanui. Ka hiahia pea nga tangata takitahi ki te whakauru i tenei mahi ki roto i a raatau mahi ki te whakapai ake i to raatau kaha matua, te whakarei ake i te whakamaramatanga o nga uaua, me te whakanui i te whakakotahitanga o te tinana me te toenga.

Whakarite i te: He Whakateretere-Whakamārama Taumaha Waewae Toronga Crunch

• Me paku whakamuri, kia tika to tuara, ka hikina o waewae mai i te whenua ki te koki 45-tohu, koinei to tiimatanga.
• Inaianei, uruhia to matua me te toia o ou turi ki to uma ka anga atu to rama ki o turi, kia mau tonu te taumaha ki to uma.
• Tatari ki te tihi o te nekehanga, katahi ka ata whakamuri i o waewae ki te tuunga timatanga i te wa e okioki ana to rama ki muri.
• Whakahokia tenei nekehanga mo te maha o nga tukurua e hiahiatia ana, me te whakarite kia mau tonu to mahi puta noa i te mahi katoa.

Nga Tohu mō te Whakaputa Taumaha Waewae Toronga Crunch

• Te Nekehanga Whakahaere: Torohia o waewae ki mua i a koe, kia mau tonu to kaupapa. Arotahi ki te whakamahi i ou whaa ki te pana i te taumaha, kaua o waewae. Na, āta whakahekehia te taumaha ki raro. A ape i te hapa noa o te whakamahi i te torohaki ki te hiki i te taumaha, tera pea ka whara. Engari, whakahaere i te nekehanga i runga i te huarahi ki runga me te heke ki te whakanui ake i nga uaua.
• Taumaha Tika: Whiriwhiria he taumaha he wero engari ka taea te whakahaere. Me taea e koe te whakaoti i to huinga me te ahua pai. Ma te whakamahi i te taumaha he taumaha rawa pea ka paheke te ahua me te whara kino.
• Hononga Hinengaro-Ngauaua: Arotahi ki nga uaua e mahi ana koe

Taumaha Waewae Toronga Crunch He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Taumaha Waewae Toronga Crunch?

Ae, ka taea e te hunga timata ki te mahi i te Weighted Leg Extension Crunch, engari me timata ki te taumaha marama, me te kore taumaha ranei. Ko tenei mahi e whai ana i nga uaua o te puku ka taea te whakapai ake i te kaha matua. Heoi, he mea nui ki te whakamahi i te ahua tika kia kore ai e whara. Mena karekau he mohio ki te mahi i tenei mahi, me rapu tohutohu mai i tetahi tohunga ngaio.

He aha ngā rerekētanga māori o te Taumaha Waewae Toronga Crunch?

• Ko te Lateral Leg Extension Crunch me takoto koe ki to taha me te hiki i to waewae o runga, ka toro atu ki waho, me te kopikopiko i to tinana o runga ki to waewae kua hikina.
• Ko te Reverse Leg Extension Crunch ka mahia ma te takoto ki runga i to puku, te hiki o ou waewae mai i te whenua, me te toro atu ki waho i te wa ano ka hikina to uma i te whenua.
• Ko te Seated Leg Extension Crunch ko te noho i runga i te tuuru, i te tauera ranei, ka toro atu tetahi waewae i ia wa ki mua i a koe, me te okioki i to tinana o runga ki to turi.
• Ko te Supine Leg Extension Crunch e hiahia ana koe ki te takoto ki muri, ka hikina nga waewae e rua mai i te whenua, ka toro atu ki waho i te wa e kopikopiko ana to tinana o runga ki ou turi.

He aha ngā mahi whakapaipai mō te Taumaha Waewae Toronga Crunch?

• Ka mahi tahi a Lunges me te Weighted Leg Extension Crunches i te mea e aro nui ana ratou ki te whakapakari i nga whaawha, hamstrings, me nga glutes, na reira ka whakarei ake i te tangi o te uaua waewae me te toenga.
• Ko te korikori Mahere tetahi atu mahi tino pai na te mea ehara i te mea e whakapakari ana i te matua penei i te Weighted Leg Extension Crunches, engari he pai ake te pumau me te tuunga e tika ana mo te mahi totika waewae.