Te whana taha

• Kōaro Tinana: Ngo-pango
• Taputapu: Ura tinana
• Kōaro Mīhini: Gluteus Maximus, Quadriceps
• Kōaro Tuarua: , Adductor Longus, Adductor Magnus, Gastrocnemius, Pectineous, Soleus

Whakataki ki te Te whana taha

Ko te Squat Side Kick he mahi hihiri e whakakotahi ana i te whakangungu kaha me te cardio, e aro ana ki nga glutes, huha, me te matua i te whakapai ake i te toenga me te ruruku. He whiringa pai rawa atu mo te hunga kaingākau ki te whakapakari tinana o nga taumata katoa, ina koa ko te hunga e whai ana ki te whakaheke i nga uaua o te tinana me te whakakaha ake i te tinana. Ka hiahia pea nga tangata takitahi ki te whakauru i tenei mahi ki roto i a raatau mahi na te mea ehara i te mea ka awhina noa i te wera ngako me te hanga uaua, engari he taapiri ano ki a raatau mahi, kia kaha ake ai te mahi me te ngahau.

Whakarite i te: He Whakateretere-Whakamārama Te whana taha

• Whakahekea to tinana ki roto i te tuunga tuupapa ma te piko o ou turi me te turaki i o hope ki muri me te mea kei te noho koe i runga i te tuuru.
• I a koe e pana ake ana mai i te squat, nekehia to taumaha ki runga i to waewae maui ka whana to waewae matau ki waho ki te taha, kia mau tonu to waewae.
• Whakahokia to waewae matau ki te whenua, ka hoki ki raro ki te tuunga squat.
• Whakahokia ano te nekehanga, engari i tenei wa ka whana ki waho me to waewae maui i muri i te squat. Hurihia nga waewae me ia tukurua.

Nga Tohu mō te Whakaputa Te whana taha

• Whakahaerehia To Nekehanga: A ape i te whana ki waho kia tere rawa ranei. Ka taea e tenei te ngaro o te pauna, te whara ranei. Engari, arotahi ki runga i nga nekehanga e mau ana. I a koe e whana ana, uruhia to matua me te whakamahi hei awhina i to nekehanga.
• Kaua e Whakanuia: Ko tetahi atu he ko te whakaroa i te waewae whana. Ko te whakaroa atu ka paheke, ka whara ranei. Ko to whana ka eke ki te teitei me te whakamarie i te wa e mau tonu ana te waewae tika me te waewae piko.
• Taurite: Me whakarite kia mau tonu koe i te taurite puta noa i te mahi. Kaua e okioki ki te taha, ki muri ranei ina whana. Mena he wero te pauna, whakaarohia te mahi i te mahi

Te whana taha He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Te whana taha?

Ae, ka taea e te hunga timata ki te mahi i te korikori whana taha taha. Heoi, he mea nui ki te tiimata me te kaha ngawari me te whakanui ake i te kaha me te ngawari. He mea nui ano te ahua tika kia kore ai e whara. He pai pea te whai i tetahi kaiwhakangungu, i tetahi tangata mohio ranei hei whakaatu i te mahi i te tuatahi. Pērā i ngā mahi hōu, ki te pā he mamae, he whakararu rānei, he pai ki te whakamutu me te toro atu ki tētahi tohunga.

He aha ngā rerekētanga māori o te Te whana taha?

• Te Whana Mua Squat: Engari kaua e mahi i te whana taha i muri i to squat, ka whana whakamua koe, me te whakauru i to matua me to hiku.
• Te Whana Taha Peke Squat: He momo rerekee ake tenei ka mahi koe i te peke peke, katahi ka whana taha ka tau koe.
• Te Whana Roopu Squat: I tenei putanga, hei utu mo te whana taha, ka mahi koe i te whana a tawhio noa i muri i te squat, te whakauru i to matua me te whakapai ake i to pauna.
• Te Whana Whakamuri Squat: Ko tenei rereketanga ko te mahi i te squat, katahi ka mahia he whana tuara i a koe e piki ana, e aro ana ki o glutes me to hamstrings.

He aha ngā mahi whakapaipai mō te Te whana taha?

• Nga Whakamate: Ka whakakiia e te Deadlifts nga whana taha taha ma te whakapakari i te mekameka o muri, tae atu ki nga hamstrings, glutes, me te tuara o raro, e mahi katoa ana i te wa o te hiku me te whana, na reira ka whakarei ake i te mahi katoa.
• Nga piriti glute: Ko enei mahi e arotahi ana ki nga pupuhi me nga hamstrings, he mea nui mo te kaha o te whana i roto i te whana taha taha. Ma te whakapakari i enei uaua, ka taea e koe te whakanui ake i te kaha me te kaha o au whana.