Tuakana Noho Kotahi Waewae Squat

• Kōaro Tinana: Kakī
• Taputapu: Mikiama tuunga miihurangi

Whakataki ki te Tuakana Noho Kotahi Waewae Squat

Ko te Lever Seated One Leg Squat he mahi whakapakari kaha e aro ana ki nga whaawha, glutes, me nga hamstrings, he huarahi whai hua hei whakarei ake i te kaha o te tinana me te whakapai ake i te toenga. He pai rawa atu tenei mahi mo nga kaitäkaro, mo te hunga kaitoi, mo te hunga e hiahia ana ki te whakapai ake i te kaha o te waewae me te whakapakari tinana. Ma te whakauru i tenei squat ki roto i to mahinga, ka taea e koe te mahi takitahi i ia waewae, me te awhina ki te whakatika i nga ngoikoretanga o nga uaua, te whakarei ake i te ruruku, me te whakanui ake i te oranga mahi.

Whakarite i te: He Whakateretere-Whakamārama Tuakana Noho Kotahi Waewae Squat

• Torohia tetahi waewae ki mua i a koe me te pupuri i tetahi atu waewae ki runga i te turanga.
• Panahia te papa ma te whakamahi i te rekereke o to waewae kei runga i te papa, totoro atu to waewae kia tika engari kaua e kati i te turi.
• Whakapikoa to turi ki te whakaheke i te taumaha ki raro, kia mau koe ki te whakahaere i te nekehanga me te kore e pa nga taumahatanga.
• Whakahokia tenei nekehanga mo te maha o nga tukurua e hiahia ana koe, ka huri ki tetahi atu waewae ka rite te maha o nga tukurua.

Nga Tohu mō te Whakaputa Tuakana Noho Kotahi Waewae Squat

• **Te Turanga Waewae:** Me noho to waewae ki runga i te papa o te reanga puta noa i te mahi. A ape i te hiki i to rekereke, to matimati ranei, na te mea ka hee te ahua me te whara.
• **Te Nekehanga Mana:** Kia kaha te mahi i te mahi me nga nekehanga puhoi me te whakahaere. A ape i te whakamatautau ki te whakamahi tere, ki te tere ranei i roto i te mahi, na te mea ka paheke te ahua me te whakaiti i te whai hua o te mahi.
• **Whakauruhia to Kore:** Kia mahara ki te whakauru i to kaupapa puta noa i te mahi. Ka awhina tenei ki te pupuri i te toenga me te pumau, me te whakanui ake i te whai hua o te mahi.
• ** A ape i te Whakanuia:** I te toronga o to waewae, karohia te maukati i to turi. Ka taea e te whakaroa te arahi

Tuakana Noho Kotahi Waewae Squat He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Tuakana Noho Kotahi Waewae Squat?

Ae, ka taea e te hunga timata te mahi korikori Lever Seated One Leg Squat, engari he mea nui kia timata ma te taumaha marama kia pai ai te ahua me te karo i te whara. Ko tenei mahi e aro ana ki nga whaa, nga hamstrings, me nga glutes, a ka tūtohu kia whai kaiwhakangungu, ma tetahi tangata mohio ranei hei tirotiro i nga waahanga tuatahi kia tika ai te ahua. Pērā i ngā mahi hou, me puhoi te tiimata me te whakanui i te kaha i te mea ka pai ake te kaha me te manawanui.

He aha ngā rerekētanga māori o te Tuakana Noho Kotahi Waewae Squat?

• Ko te Pistol Squat tetahi atu momo rerekee ka toro atu koe i tetahi waewae ki mua i a koe i a koe e tupapa ana ki runga i tetahi.
• Ko te Goblet Squat he rerekee kei te pupuri koe i te kettlebell, te dumbbell ranei i tou uma i te wa e mahi ana koe i te squat, ka taea hoki te mahi ma te waewae kotahi.
• Ko te Overhead Squat he momo wero ka mau koe i te paera, i te dumbbells ranei i runga ake i te wa e mahi ana koe i tetahi waewae.
• Ko te Hack Squat he momo rerekee-a-miihini e okioki ana koe ki te papa papaa me te tuutuu ki raro i te wa e hikitia ana tetahi waewae mai i te whenua.

He aha ngā mahi whakapaipai mō te Tuakana Noho Kotahi Waewae Squat?

• Te Perehi Waewae: Ko tenei mahi e aro ana ki nga roopu uaua rite ki te Lever Seated One Leg Squat, engari ka taea te whakamahi i nga taumaha taumaha, ka awhina i te hanga i te papatipu uaua me te kaha o te tinana o raro.
• Bulgarian Split Squats: Ko tenei mahi e whakakii ana i te Lever Seated One Leg Squat na te mea ehara i te mea he rite noa nga roopu uaua engari he pai ake te taurite me te pumau, he mea tino nui mo te mahi totika waewae kotahi.