Thumbnail for the video of exercise: Te Puta o mua o te Pounamu

Te Puta o mua o te Pounamu

Āhuatanga whakamahi

Kōaro TinanaMaaheni takazo., Kakī
TaputapuPurutai.
Kōaro MīhiniGluteus Maximus, Quadriceps
Kōaro TuaruaAdductor Magnus, Gastrocnemius, Hamstrings, Soleus
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Tiki i te whare taonga mahi i runga i ō pōtae!

Whakataki ki te Te Puta o mua o te Pounamu

Ko te Barbell Weighted Front Chest Squat he mahi tino whai hua e aro ana ki nga whaawha, glutes, me te matua, me te whakauru i te tinana o runga me te whakapai ake i te kaha me te toenga. He pai tenei mahi whakangungu mo te hunga timata me te hunga kaingākau ki te whakapakari tinana, na te mea ka ngawari te whakatika i runga i te kaha o te tangata me te taumata whakapakari tinana. Ka hiahia nga tangata ki te whakauru i tenei mahi ki roto i o raatau mahi, ehara i te mea hei whakapakari i te kaha o te tinana, engari hei whakapai ake i te tuunga, hei whakanui i te nekeneke, me te whakanui i nga mahi hakinakina.

Whakarite i te: He Whakateretere-Whakamārama Te Puta o mua o te Pounamu

  • Tu ki te anga ki te paera, nga waewae ki te whanui o nga pakihiwi, me te tuu i te paera ki runga i ou taha o mua, me te whakawhiti i o ringaringa me te tuu i o ringaringa ki runga ake o te paera kia mau ai.
  • Hikitia te pae mai i te whatanga ma te pana ki runga me o waewae ka tu tika, katahi ka hoki whakamuri ki te whakahoro i te whatanga.
  • Whakaitihia to tinana ma te piko o ou turi me ou hope me te mea e noho ana koe ki runga i te tuuru, me te pupuri i to uma ki runga me to tuara kia rite tonu nga huha ki te papa.
  • Whakahokia to tinana ki te tuunga tiimata ma te taraiwa i o rekereke, kia mau tonu to kaupapa me te mau tonu ki muri. Whakahokia tenei mo te maha o nga whakautu e hiahiatia ana.

Nga Tohu mō te Whakaputa Te Puta o mua o te Pounamu

  • **Whakamahana**: Kia whakamahana i nga wa katoa i mua i to tiimata ki te hapai taumaha. Ka awhina tenei ki te whakarite i o uaua me o hononga mo te mahi, ka whakaiti i te tupono o te whara. Ko te whakamahana pai ko etahi meneti o te cardio, ka whai i etahi squats mama kore taumaha.
  • **Te Whiriwhiri i te Taumaha Tika**: Tohua he taumahatanga he wero engari ka taea e koe te whakahaere. Ko te hapa noa ko te hiki ake i te taumaha rawa, ka raru pea te ahua me nga whara. Tīmata ki te taumaha mama ake, ka piki haere i a koe e kaha ake ana.
  • ** Bre

Te Puta o mua o te Pounamu He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Te Puta o mua o te Pounamu?

Ae, ka taea e te hunga timata te mahi Barbell Weighted Front Chest Squat, engari he mea nui kia timata ma te taumaha kia kore ai e whara, kia pai ai te ahua. Ko tenei mahi e hiahia ana kia nui te pauna, te ruruku, me te kaha, no reira he mea nui ki te ako i te tikanga tika i raro i te tohutohu a tetahi kaiwhakangungu, tohunga ngaio ranei. Pērā i ngā mahi hou, me puhoi te tiimata me te whakanui i te taumaha i te mea ka pai ake te kaha me te maia.

He aha ngā rerekētanga māori o te Te Puta o mua o te Pounamu?

  • Ko te Tuhi Tuhi: I tenei rereke, ka mau te paera i runga i te mahunga i runga i te whanui whanui, e wero ana i to pauna me to nekeneke i a koe e squat.
  • Ko te Zercher Squat: Ko tenei momo rerekee ko te pupuri i te paera i roto i te piko o ou tuke, i te taumata o te pouaka, e aro ana ki nga whaa, ki nga glutes, me te matua.
  • Te Pouaka Pouaka Whakamua: He rite tenei ki te tuunga o mua, engari ka whakaheke koe i a koe ki runga i te pouaka, i te tauera ranei i mua i te tu ki runga, ka taea te whakapai ake i te ahua me te hohonu.
  • Te Taapiri o mua: Ko tenei rereketanga ko te pupuri i te tuunga o raro o te tuunga mo etahi hēkona i mua i te tu ki runga, te whakanui ake i te wa i raro i te awangawanga me te whakapau kaha i nga uaua.

He aha ngā mahi whakapaipai mō te Te Puta o mua o te Pounamu?

  • Ko nga lunges tetahi atu mahi tino pai e whakakii ana i te Barbell Weighted Front Chest Squat, i te mea e aro ana ratou ki nga roopu uaua nui, penei i te whaa, te hamstrings, me te glutes, engari i runga i te taha kotahi, ka awhina ki te whakatika i nga uaua uaua me te whakapai ake i te kaha o te tinana o raro. .
  • Ko te Deadlift he taapiri pai ki taau mahi whakangungu i te taha o te Barbell Weighted Front Chest Squat, i te mea e aro ana ki te mekameka o muri, tae atu ki nga hamstrings me nga glutes, e awhina ana ki te whakataurite i te ahua o te tapawha-nui o te squat me te whakatairanga i te porotaka o raro. kaha tinana.

He kupu whakaurunga mō Te Puta o mua o te Pounamu

  • Barbell Front Squat
  • Mahi Whakakaha Quadriceps
  • Mahi Mahi Huha me te Barbell
  • Barbell Weighted Squat
  • Ko te Whakaakoranga Tupapa o Mua
  • Whakangungu Taumaha mo nga Waewae
  • Te Whakaakoranga Barbell mo nga Huha
  • Ko te Mahi Mahi Paera Quadriceps
  • Tuhinga o mua me te taumaha
  • Te Whakakaha Quadriceps me te Barbell