Te Pistol Squat

• Kōaro Tinana: Kakī
• Taputapu: Mikiama tuunga miihurangi
• Kōaro Mīhini: Splenius
• Kōaro Tuarua: Levator Scapulae, Sternocleidomastoid

Whakataki ki te Te Pistol Squat

Ko te Lever Pistol Squat he mahi whakawero i te tinana o raro e aro nui ana ki nga whaa, glutes, hamstrings, me te matua, e awhina ana ki te whakapai ake i te toenga, te kaha, me te ngawari. He pai rawa atu mo nga kaitäkaro, kaingākau whakakori tinana, ki te hunga e hiahia ana ki te whakakaha ake i o raatau mahi me te kaha kotahi. Ka taea e te tangata te whiriwhiri ki te whakauru i tenei mahi ki roto i a raatau mahi ki te whakanui ake i te kaha o nga waewae, te whakapai ake i te nekeneke, me te whakakaha ake i te whakahaere tinana me te ruruku.

Whakarite i te: He Whakateretere-Whakamārama Te Pistol Squat

• Torohia o ringaringa ki mua i a koe kia rite ki te papa, ka awhina tenei i to pauna i te wa e mahi ana koe.
• Tīmatahia te korikori mā te piko i te turi o tō waewae kua tū ki raro, me te tuku iho i tō tinana ki te whenua me te pupuri tonu i to waewae toroa kia toro atu ki te whenua.
• Haere tonu ki te whakaheke i a koe kia rite ra ano to huha i runga i te waewae o raro ki te papa, kia mau tonu to taurite me te whakarite kia noho tonu to waewae roa i te whenua.
• Panahia te rekereke o to waewae kua pa ki te whenua ki te whakaara i to tinana ki te tuunga tiimata, kia mau tonu to waewae me o ringaringa kia tika puta noa i te nekehanga. Whakahokia te mahi mo te maha o nga tukurua e hiahiatia ana i mua i te huri i nga waewae.

Nga Tohu mō te Whakaputa Te Pistol Squat

• **Whakamahana**: Ma tenei mahi ka whakapouri i to tinana o raro, ina koa o waewae me o hope. Na reira, he mea nui kia whakamahana tika i mua i te whakamatau i te Lever Pistol Squat. Ka taea e tenei te whakauru i nga toronga hihiri me te cardio marama kia piki ake te reiti o to ngakau.
• **Whakahaere Ataahua**: Mena he tauhou koe ki te Lever Pistol Squat, he pai ki te timata me nga rereke awhina, penei i te whakamahi i te roopu TRX, te pupuri ranei i te pou mo te toenga. I a koe e kaha ake ana, e pai ake ana ki te nekehanga, ka taea e koe te ahu whakamua

Te Pistol Squat He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Te Pistol Squat?

Ko te Lever Pistol Squat he korikori matatau e hiahia ana ki te taumata teitei o te kaha, te taurite, me te ngawari. Ka kitea pea he uaua ki te hunga timata na runga i enei whakaritenga. Heoi, ka taea e raatau te mahi ma te timata ki nga mahi ngawari ake ki te whakapakari ake i to raatau kaha, taurite, me te ngawari, penei i te squats auau, lunges, and assisted pistol squats. He mea nui ano hoki te whakarite i te ahua tika hei aukati i te whara, a tera pea ka pai te mahi tahi me te kaiwhakangungu, te whakamahi kaiarahi ranei i te wa e timata ana i nga mahi uaua penei i te Lever Pistol Squat.

He aha ngā rerekētanga māori o te Te Pistol Squat?

• Ko tetahi atu rereketanga ko te Weighted Pistol Squat, kei reira koe e mau ana i te kettlebell, te dumbbell ranei i mua i a koe, me te whakanui ake i te aukati ki te mahi.
• Ko te Pouaka Pistol Squat he momo rereke ano, kei reira koe e noho ai ki raro i te pouaka, i te tauera ranei, hei awhina i to ahua me to hohonutanga.
• Ko te Assisted Pistol Squat he momo rerekee mo te hunga timata, kei reira koe e whakamahi ana i te roopu aukati, i nga here TRX ranei hei tautoko me te toenga.
• Ko te mea whakamutunga, ko te Elevated Pistol Squat he rerekee whakawero i te wa e hikitia ai te waewae squat ki runga i te hikoi, i te papaahi ranei, ka piki ake te awhe o te nekehanga me te kaha.

He aha ngā mahi whakapaipai mō te Te Pistol Squat?

• Nga Waewae-Waewae Whakamate: Ko enei mahi i runga i nga hamstrings me nga glutes, he rite ki te Lever Pistol Squats, engari he wero ano hoki i te tuara o raro me nga uaua matua. Ko tenei mahi ka whakapai ake i te toenga me te pumau, he mea nui mo te mahi Lever Pistol Squats.
• Whakanuia te kuao kau: I te wa e mahi ana a Lever Pistol Squats i te tinana o raro katoa, ko te whakaarahanga kuao kau e tino aro ana ki nga uaua kuao kau, kia kaha ake ai te mahi whakangungu. Ko te whakapakari i nga kuao kau ka taea te whakanui i to mahi Lever Pistol Squat ma te whakapai ake i to kaha ki te whakataurite me te whakahaere i te nekehanga.