Te Waewae Takitahi me te Tautoko

• Kōaro Tinana: Maaheni takazo., Kakī
• Taputapu: Ura tinana
• Kōaro Mīhini: Gluteus Maximus, Quadriceps
• Kōaro Tuarua: Adductor Magnus, Soleus

Whakataki ki te Te Waewae Takitahi me te Tautoko

Ko te Squat Waewae Takitahi me te Tautoko he korikori tinana o raro e aro ana ki nga glutes, quadriceps, me nga hamstrings, te whakarei ake i te kaha o te uaua, te toenga, me te pumau. He pai mo te hunga timata me te hunga hihiri ki te whakapakari tinana, na te mea ka taea e te tautoko te whakarereke i nga uaua i runga i te kaha me te toenga o te tangata. Ka hiahia nga tangata ki te mahi i tenei mahi hei whakapai ake i te kaha o te tinana o raro, te toenga, me te ruruku, he mea nui mo nga mahi o ia ra me nga mahi hakinakina.

Whakarite i te: He Whakateretere-Whakamārama Te Waewae Takitahi me te Tautoko

• Hurihia to taumaha ki runga i tetahi waewae, ka toro atu tetahi atu waewae ki mua i a koe, kia tika tonu.
• Whakapikoa te turi tautoko me te whakaheke i to tinana i te mea e taea ana e koe, me te pupuri i to tuara kia tika, ka toro atu to waewae ki mua i a koe.
• Tatari mo te wa poto ki raro o te squat, katahi ka pana i te rekereke o te waewae tautoko kia hoki ki te turanga timatanga.
• Whakahokia tenei nekehanga mo te nui o nga tukurua e hiahiatia ana, ka huri ki tetahi atu waewae ka tuaruatia te tukanga.

Nga Tohu mō te Whakaputa Te Waewae Takitahi me te Tautoko

• Taurite: Ko te pauna te mea matua i roto i tenei mahi. Kaua e whakawhirinaki nui ki te tautoko, kei reira hei awhina i a koe, kaua e kawe i to taumaha. Ko te mahi matua me mahi ma te waewae e tupapa ana koe. Hei pupuri i te taurite, arotahi ki tetahi tohu kei mua tonu i a koe me te pupuri i to kaupapa puta noa i te mahi.
• Te Hohonutanga o te Squat: A ape i te haere ki raro rawa i roto i to squat na te mea ka taea e tenei te whakararuraru i o turi. Me whai ki te whakaheke i to tinana kia noho whakarara to huha ki te whenua. Mena kaore e taea e koe te haere ki raro i te tuatahi, ka pai. Me kaha ki te whakanui ake i to awhe o te nekehanga ka pai ake to kaha me to ngawari.
• Taumaha

Te Waewae Takitahi me te Tautoko He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Te Waewae Takitahi me te Tautoko?

Ae, ka taea e te hunga timata te mahi Squat Single Leg Squat with Support exercise. He huarahi pai tenei mahi ki te whakapakari i te kaha me te taurite mo te hunga timata. Ko te tautoko (penei i te pakitara, i te tuuru ranei) ka nui ake te pumau, ka taea e te tangata te aro ki te nekehanga me te ahua. Heoi, he mea nui ki te timata me te awhe pai o nga nekehanga me te whakanui haere i te waa kia kore ai e whara. He mea tika ano kia whai kaiwhakangungu, tetahi tangata mohio ranei hei arahi i te ahua me te tuunga tika.

He aha ngā rerekētanga māori o te Te Waewae Takitahi me te Tautoko?

• Bulgarian Split Squat: I roto i tenei rereketanga, ka waiho e koe te waewae o to waewae kore mahi ki runga i te mata teitei i muri i a koe, penei i te tauera, i te hikoi ranei, katahi ka mahi i te squat ki runga i to waewae tautoko.
• Skater Squat: Ko tenei rereketanga ko te whakapiko i te waewae kore mahi ki te turi me te toro atu ki muri i a koe i a koe e tapapa ana ki raro, me te whakatauira i te nekehanga a te kaihoe tere.
• Pouaka Pouaka Waewae Takitahi: Mo tenei rereketanga, ka tu koe ki mua i te pouaka, i te tauera ranei, ka toro atu tetahi waewae ki mua i a koe, ka topa ki raro kia pa atu to reke ki te pouaka, katahi ka tu ki runga.
• Curtsy Squat: Ko tenei rereketanga ko te whakawhiti i te waewae kore mahi i muri i te waewae tautoko me te pupuhi ki raro, he rite ki te curtsy, e mahi ana.

He aha ngā mahi whakapaipai mō te Te Waewae Takitahi me te Tautoko?

• Ka taea e Bulgarian Split Squats te whakarei ake i nga painga o te Waewae Waewae Kotahi me te Tautoko ma te whakarato i nga momo nekehanga rereke me te kaha, e aro ana ki nga uaua o raro o te tinana engari he wero ano i to pumau me to ngawari.
• Ko nga hikoi hikoi tetahi atu mahi e hono ana ka taea te whakakii i te Squat Waewae Kotahi me te Tautoko, i te mea e mahi ana ratou i runga i nga uaua o raro o te tinana me te awhina hoki ki te whakapai ake i to pauna me te kaha kotahi, he painga mo nga nekehanga mahi i roto i te oranga o ia ra.