Tupapa Taha Taha Barbell Squat

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

Whakataki ki te Tupapa Taha Taha Barbell Squat

Ko te Barbell Side Split Squat he whakangungu whakangungu kaha e aro nui ana ki nga whaa, glutes, me nga hamstrings, me te whakanui ake i te pumau me te toenga. He pai tenei mahi mo te hunga timata me te hunga kaingākau ki te whakapakari tinana na te mea ka ngawari te whakarereke kia rite ki nga taumata kaha takitahi. Ka hiahia pea nga tangata takitahi ki te whakauru i tenei mahi ki roto i a raatau mahi ki te whakapai ake i te kaha o te tinana, te whakapiki i te ngawari, me te whakanui i nga mahi hakinakina katoa.

Whakarite i te: He Whakateretere-Whakamārama Tupapa Taha Taha Barbell Squat

• Whakaturia o waewae ki te whanui o te pakihiwi, katahi ka hikoi ki tetahi taha me tetahi waewae, kia mau tonu tetahi atu waewae.
• Whakahekea to tinana ki roto i te tuunga tuupapa ma te whakapiko i te turi o te waewae takahanga kia noho whakarara to huha ki te papa, me te pupuri tonu i tetahi atu waewae kia tika.
• Panahia to tinana ki runga ki te waahi timatanga ma te taraiwa i te rekereke o to waewae.
• Whakahokia te nekehanga me tetahi atu waewae ki te whakaoti i tetahi whakahokinga, ka haere tonu ki nga taha rereke mo te maha o nga tukurua e hiahiatia ana.

Nga Tohu mō te Whakaputa Tupapa Taha Taha Barbell Squat

• **Whakatika Tika**: Puta atu ki tetahi taha me to waewae matau, kia mau tonu to waewae maui. Ko to waewae matau kia matara rawa atu, ina ka heke koe ki roto i te tuutuu, ka tika tonu to turi ki runga ake i to rekereke, kaua e peke atu i o maihao. Ka awhina tenei ki te aukati i te mamae o te turi me te whara.
• **Whakauruhia to Core**: I a koe e heke iho ana ki roto i te squat, uru atu to uho me te hapai i to uma. Ehara tenei i te awhina i te taurite engari ka whakarite hoki kei te mahi tika koe i ou uaua. Ko te hapa noa ko te anga whakamua ki te tuku ranei i te uma kia taka, ka raru te tuara.
• **Te Nekehanga Whakahaere**: Pikoi iho kia whakarara to huha matau ki te whenua

Tupapa Taha Taha Barbell Squat He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Tupapa Taha Taha Barbell Squat?

Ae, ka taea e te hunga timata te mahi Barbell Side Split Squat, engari he mea nui kia timata me nga taumaha mama ake kia tika te ahua me te aukati i te whara. He pai ano pea te whakangungu i te korikori me te kore taumahatanga i te tuatahi kia pai ai te mahi. Me mahara tonu ki te whakamahana i mua i te tiimata i nga mahi whakakori tinana me te whakanui haere i te taumaha ka pai ake te kaha me te maia. Mena ka taea, whakaarohia te mahi tahi me tetahi kaiwhakangungu whakapakari tinana ka taea te arahi me te puka aroturuki.

He aha ngā rerekētanga māori o te Tupapa Taha Taha Barbell Squat?

• Te Taha Taha Taha Kaata: I tenei rereketanga, ka mau koe i te taumaha kotahi (penei i te kettlebell, te dumbbell ranei) i to uma, ka taea e koe te whakauru i to matua me te whakapai ake i to pauna.
• Te Taamaha Taha Taha Taha: Ko tenei rereketanga ko te whakamahi i to taumaha tinana anake, ka waiho hei whiringa pai mo te hunga tiimata, mo te aro ki te ahua me te nekeneke.
• Ko te Taatete Taatete Taha Taha Taha: Ka whakamahia e tenei rerekee te roopu atete huri noa i ou huha hei taapiri atu i te wero ki o glute me o huha.
• Weighted Vest Side Split Squat: I tenei rereketanga, ka mau koe i te koti taumaha hei taapiri i te aukati, ka taea te whakanui ake i te kaha o te whakakorikori me te kore e pa ki to putunga, ki to pauna ranei.

He aha ngā mahi whakapaipai mō te Tupapa Taha Taha Barbell Squat?

• Nga Whakamatea: Ka whakakiia e te Deadlifts te Barbell Side Split Squats ma te whakapakari i te mekameka o muri, tae atu ki nga glutes me nga hamstrings, me te whakapai ake i te toenga me te pumau, he mea nui ki te pupuri i te ahua tika me te taurite i te wa e mahi ana i nga waahi wehe taha.
• Te Whakaoho Kuao: Ka awhina te whakaarahanga kuao ki te whakapakari i te gastrocnemius me nga uaua soleus i roto i nga kuao kau, e mahi ana i te wa e mau tonu ana te toenga i te wa o te Barbell Side Split Squat, na reira ka pai ake te mahi katoa o te mahi.