Te Taahi Turi Taumaha me te Piu

• Kōaro Tinana: Maaheni takazo., Ivi Wāri Gaio, Kakī
• Taputapu: Tia teivoti.
• Kōaro Mīhini: Deltoid Anterior, Gluteus Maximus, Hamstrings, Quadriceps
• Kōaro Tuarua: Adductor Magnus, Deltoid Lateral, Pectoralis Major Clavicular Head, Soleus

Whakataki ki te Te Taahi Turi Taumaha me te Piu

Ko te Taahi Tuturi Weighted with Swing he whakakorikori hihiko e whakanui ana i te pumau o te matua, te whakapai i te toenga, me te whakapakari i nga uaua o raro. He pai tenei mahi whakangungu mo nga kaitakaro, kaingākau tinana, mo te hunga e hiahia ana ki te whakanui ake i te kaha tinana me te whakakotahi. Ma te whakauru i tenei mahi ki roto i o mahinga, ka taea e koe te whakauru i nga roopu uaua maha, te whakanui ake i to oranga tinana, me te whakanui i nga mahi hakinakina katoa.

Whakarite i te: He Whakateretere-Whakamārama Te Taahi Turi Taumaha me te Piu

• Kia mau tonu to matua me to tuara kia tika, whakaarahia to turi matau i runga i te whenua ka anga whakamua, me te kawe mai i to waewae matau ki runga kia tutaki ki to maui.
• I a koe e anga whakamua ana, piuhia te dumbbell ki runga ki te teitei o te pokohiwi, kia tika to ringa.
• Whakahokia te dumbbell ki raro i a koe e hoki ana ki te turanga timatanga, tuturi i runga i to turi matau me to waewae maui ki mua.
• Whakahokia tenei mahi mo te maha o nga tukurua e hiahiatia ana, ka huri ki te tuturi i to turi maui me te pupuri i te dumbbell i to ringa maui.

Nga Tohu mō te Whakaputa Te Taahi Turi Taumaha me te Piu

• Whiriwhiringa Taumaha: Whiriwhiria he taumaha e wero ana i a koe engari kaua e whakararu i to ahua. Mena he taumaha rawa te taumaha, tera pea ka he te tikanga, ka nui ake te tupono o te whara. Mēnā he māmā rawa, karekau pea e nui te ātete ki te mahi tōtika i ō uaua. Tīmata ki te taumaha mama ake ka piki haere i te wa e pai haere ana to kaha.
• Nga Nekehanga Mana: A ape i te piu tere i te taumaha, me te kaha rawa ranei. Ka taea e tenei hapa noa te ngaro o te mana whakahaere me te whara pea.

Te Taahi Turi Taumaha me te Piu He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Te Taahi Turi Taumaha me te Piu?

Ae, ka taea e te hunga timata te mahi i te Taahi Tuturi Weighted with Swing exercise. Heoi, he mea nui ki te timata me te taumaha mama kia pai ai te ahua me te aukati i te whara. I a koe e hanga ana i te kaha me te pai ake ki te korikori, ka taea e koe te whakanui i te taumaha. Kia mahara ki te whakamahana i nga wa katoa i mua i te tiimata o tetahi mahi ka whakamatao i muri mai. Mena ka rongo koe i te mamae i te wa e mahi ana koe, mutu tonu ka korero ki tetahi tohunga ngaio tinana, ki tetahi kaiwhakarato hauora ranei.

He aha ngā rerekētanga māori o te Te Taahi Turi Taumaha me te Piu?

• Te Taahi Tuturi Kotahi-Waimaha me te Piu: I tenei rereketanga, ka whakamahi koe i te ringa kotahi ki te piu i te taumaha, ka piki ake te hiahia ki to matua me to tinana o runga mo te pumau.
• Te Taahi Tuturi Taumaha me te Piu Runga: Engari i te piu i te taumaha ki mua, ka piu koe ki runga, me te taapiri i tetahi wero mo o pakihiwi me o tuara o runga.
• Te Taahi Tuturi Weighted with Swing and Squat: I muri i te hikoi me te piu i te taumaha, ka taapirihia e koe he squat i mua i te hokinga ki te tuunga turi, ka piki ake te kaha mo to tinana o raro.
• Te Taahi Turi Taumaha me te Piu me te Hurihuri: I a koe e piu ana i te taumaha, ka whiria ano e koe to rama, ka kaha ake te whakakaha i o uaua matua.

He aha ngā mahi whakapaipai mō te Te Taahi Turi Taumaha me te Piu?

• Squats: Squats, like the Weighted Kneeling Step with Swing, target the lower body, especially the hips, glutes, and huha. Ka awhina ano ratou ki te whakapai ake i to pauna me to tuunga, ka whai hua ki to mahi me to haumaru i te wa e mahi ana i te Taahi Turi Taumaha me te Piu.
• Nga Whakatairanga Mate: Ka whakakiia e nga Tangata Mate te Taahi Tuturi Taumaha me te Piu ma te whakakaha i nga uaua o te hamstrings, te glutes me nga uaua o muri. Ko te kaha taapiri me te pumau mai i nga riiki mate ka awhina i te whakapai ake i te kaha me te kaha o o piu i roto i te whakakorikori Turi Turi Taumaha.