Te Roopu Aatete Ritua Squat me te Pumau Pallof Whakapae

• Kōaro Tinana: Ihiwe
• Taputapu: Tapenga Taura Tapatapa

Whakataki ki te Te Roopu Aatete Ritua Squat me te Pumau Pallof Whakapae

Ko te Riipene Whakapae Whakapae me te Horizontal Pallof Hold he mahi hihiri e aro ana ki te tinana o raro, te matua, me te tinana o runga, te whakapai ake i te kaha, te pumau, me te ngawari. He mahi tino pai mo nga kaipara me te hunga kaingākau ki te whakapakari tinana o nga taumata katoa, ina koa ko te hunga e whai ana ki te whakakaha ake i o raatau mahi me o raatau mahi hakinakina. Ka hiahia pea nga tangata takitahi ki te whakauru i tenei mahi ki o raatau mahi na te mea ehara i te mea e whakarato ana i te whakangungu tinana katoa, engari ka awhina ano hoki ki te aukati i te whara ma te whakapakari i nga uaua me te whakapai ake i te toenga o te tinana.

Whakarite i te: He Whakateretere-Whakamārama Te Roopu Aatete Ritua Squat me te Pumau Pallof Whakapae

• Me wehe atu i te waahi punga tae noa ki te raruraru i roto i te roopu, katahi ka anga whakamua me te waewae e tata ana ki te waahi punga kia wehea, kia wehea o waewae kia whanui te huha.
• I te wa e noho tika ana to rama, whakahekehia to tinana ki runga i te tuunga hiku, piko nga turi e rua ki te koki 90-tohu, me te whakarite kei runga tika to turi o mua i to rekereke.
• I a koe e heke iho ana ki roto i te squat, toro atu o ringaringa ki mua i a koe i te teitei o te uma, kia mau te here parenga kia uru mai to uho me te aukati i te kume o te roopu.
• Pania ki runga ki te tuunga timata, kia toro atu o ringaringa ki mua i a koe, katahi ka tuaruatia te nekehanga mo te maha o nga tukurua e hiahiatia ana i mua i te huri i nga taha.

Nga Tohu mō te Whakaputa Te Roopu Aatete Ritua Squat me te Pumau Pallof Whakapae

• Te Hohonu me te Puka o te Squat: I te wa e heke ana ki roto i te squat, whaia kia whakarara to huha o mua ki te whenua, engari kaua e tohe ki te kore e taea e koe te eke ki raro. Kia mau to uma ki runga, kia tika te hoki, me to turi o mua kia rite ki to waewae o mua. A ape i te tuku i to turi kia neke atu i o maihao na te mea ka whara nga turi.
• Kia mau tonu te Atete: Kia mau te roopu ka mau tonu ki mua o to uma. Ko te roopu me whakarato i te aukati whakapae, ko te tikanga me whakauru koe i to matua kia kore ai koe e toia ki tetahi

Te Roopu Aatete Ritua Squat me te Pumau Pallof Whakapae He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Te Roopu Aatete Ritua Squat me te Pumau Pallof Whakapae?

Ae, ka taea e te hunga timata ki te mahi i te Riipene Whakawhiti Squat me te whakakorikori Whakapae Pallof Hold, engari me timata ma te roopu aukati mama me te awhe iti o te nekehanga. Ko tenei mahi ka whakakotahi i te kaha o te tinana o raro me te tino pumau, no reira he mea nui kia pai te ahua i mua i te pikinga o te uaua. E taunaki ana kia whai kaiwhakangungu, he tangata mohio ranei hei arahi i nga mahi kia kore ai e whara.

He aha ngā rerekētanga māori o te Te Roopu Aatete Ritua Squat me te Pumau Pallof Whakapae?

• Ko te Taatete Whakatupato Whakawaahi me te Pumau Pallof I runga: I tenei rereketanga, kei a koe te pupuri i te roopu aukati i runga ake ka piki ake te wero ki to matua me o pakihiwi.
• Ko te Rereihana Whakawaahi Squat me te Pallof Press: Engari i te pupuri noa i te roopu, ka pehia e koe ki mua i a koe, ka taapiri atu he wero ki o ringaringa me o uma.
• Ko te Roopu Aatete Wehenga Squat me te Roopu Pallof Hold: Ko tenei rereketanga ka taapiri i te korikori ki te mahi, mooni. I a koe e tupapau ana, ka huri koe i to rama ki tetahi taha, ka mahi i o obliques me etahi atu uaua matua.
• Ko te Taatete Whakatupato Whakawaahi me te Pumau Pallof Kotahi-Arm: Ko tenei rereketanga ko te pupuri i te roopu aukati me te ringa kotahi, ka piki ake te hiahia o to matua kia noho taurite.

He aha ngā mahi whakapaipai mō te Te Roopu Aatete Ritua Squat me te Pumau Pallof Whakapae?

• Ko te Whakapakari Hipi Taatete Tuturu: Ko tenei mahi e aro ana ki nga kaipahua hipoki, he mea tino nui mo te mau tonu i te wa o te wehenga. Ko te whakapakari i enei uaua ka awhina i te whakapai ake i to mahi me te whakaiti i te tupono o te whara i te wa e mahi ana i te Resistance Band Split Squat me te Horizontal Pallof Hold.
• Nga Whakatairanga Whakatairanga Whakatairanga: Ko enei mahi e aro ana ki te tinana o raro me te uho, he rite ki te Riipene Whakawehea Squat me te Horizontal Pallof Hold. Ka whakatairanga ano hoki ratou i nga nekehanga hinge hip, he mea whai hua mo te pupuri i te ahua pai i te wa e wehea ana, ka awhina i te whakarei ake i te kaha me te pumau.