Te Reta Noho Kotahi Waewae Whanui Squat

• Kōaro Tinana: Kakī
• Taputapu: Mikiama tuunga miihurangi

Whakataki ki te Te Reta Noho Kotahi Waewae Whanui Squat

Ko te Lever Seated One Leg Wide Squat he mahi whakapakari kaha e aro nui ana ki nga whaawha, glutes, me nga hamstrings, me te whakauru ano i te tuara o raro me te matua. He mahi tino pai mo nga taangata katoa o nga taumata whakapakari tinana, ina koa ko te hunga e whai ana ki te whakapai ake i te kaha me te pumau o te tinana. Ka taea e te tangata te whiriwhiri i tenei korikori na te mea he painga o te squat tuku iho, engari me te painga atu o te wehe i ia waewae, na reira ka awhina ki te whakatika i nga uaua uaua me te whakarei ake i te hangarite o te tinana.

Whakarite i te: He Whakateretere-Whakamārama Te Reta Noho Kotahi Waewae Whanui Squat

• Whakaorangia tetahi atu waewae ki runga i te papa waewae ka mau ki nga ringaringa o ia taha o te miihini kia pai ai to tinana o runga.
• Panahia te turanga ma te whakamahi i to rekereke me te taha o to waewae, totoro atu to waewae kia tika engari kaore i maukati.
• Whakahokia te taumaha ki te tuunga tiimata, piko to turi me te whakarite kia noho tonu to waewae.
• Whakahokia tenei nekehanga mo te maha o nga tukurua e hiahia ana koe, ka huri i nga waewae me te mahi i te mahi ki te taha o te waewae.

Nga Tohu mō te Whakaputa Te Reta Noho Kotahi Waewae Whanui Squat

• Te Whakanoho Tika: Me noho to waewae ki runga i te papa me o matimati e anga whakamua ana. Kaua e hiki te rekereke me te tohu i ou maihao ki te taha, na te mea ka raru to rekereke me to turi.
• Te Nekehanga Whakahaere: Me ata noho ki raro, kia tika to waewae toroa. A ape i te pupuhi, te whakamahi i te torohaki ki te whakaara i a koe ki runga, na te mea ka whara. Engari, whakamahia o uaua ki te whakahaere i te nekehanga me te whai hua i nga mahi.
• Te Hohonutanga o te Squat: Whaia te squat hohonu, haere ki raro ka taea e koe i te wa e mau tonu ana te ahua. Heoi, kaua e haere ki raro ka toro atu to turi ki mua i ou maihao. He hapa noa tenei

Te Reta Noho Kotahi Waewae Whanui Squat He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Te Reta Noho Kotahi Waewae Whanui Squat?

Ae, ka taea e te hunga timata te mahi i te Lever Seated One Leg Wide Squat, engari he mea nui ki te whakamahi i te taumaha mama me te aro ki te ahua tika. He mea tika ano kia whai tetahi kaiwhakangungu, tangata mohio ranei hei tirotiro i te mahi hei whakarite kia tika te mahi me te haumaru. Kia maumahara, he mea nui ki te whakarongo ki to tinana, kaua hoki e kaha te akiaki i a koe i te wa e timata ana koe i tetahi mahi whakakori tinana hou. Mena ka rongo koe i te mamae, i te mamae ranei, mutu tonu te mahi.

He aha ngā rerekētanga māori o te Te Reta Noho Kotahi Waewae Whanui Squat?

• Te Barbell Front Squat: Ko tenei rereketanga o te mahi ko te pupuri i te paera i mua i te tinana i te teitei o te pokohiwi, ka taea te whakanui ake i te kaha o te pupuhi me te arotahi ki nga roopu uaua rereke.
• Ko te Pistol Squat: He ahua matatau ake tenei o te waahi waewae kotahi ka toro atu te waewae kore mahi ki mua, me nui ake te toenga me te kaha.
• Ko te Bulgarian Split Squat: Ko tetahi atu rereke rereke-waewae i te waahi ka hiki te waewae kore mahi ki muri i a koe i runga i te tauera, ka piki ake te wero ki to pauna me to kaha.
• Ko te Hack Squat: Ka mahia tenei rereketanga ma te whakamahi i te miihini hack squat, ka nui ake te taumaha ki te whakamahi me te aro ki nga whaa whaanui.

He aha ngā mahi whakapaipai mō te Te Reta Noho Kotahi Waewae Whanui Squat?

• Lunges: He rite nga uaua o te Lunges ki te Lever Seated One Leg Wide Squat, engari ka whakauru ano i te toenga me te pumau, ka taea te whakanui i te kaha o te tinana o raro me te ruruku.
• Ko nga Kaipupuri Kaata: Ko tenei mahi e aro ana ki te tinana o raro, ina koa ko nga whaa, nga hamstrings, me nga glutes, he rite ki te Lever Seated One Leg Wide Squat. Ko te taumaha kua utaina ki mua i roto i nga Goblet Squats e awhina ana ki te whakapai ake i te kaha me te pumau, te whakarei ake i te whaihua o te Lever Seated One Leg Wide Squat.