Turanga deadlift whanui

• Kōaro Tinana: Ngo-pango
• Taputapu: Ura tinana

Whakataki ki te Turanga deadlift whanui

Ko te Wide Deadlift Pose he mahi whakapakari kaha e aro nui ana ki nga uaua o raro o te tinana, tae atu ki nga glutes, hamstrings, me te tuara o raro. He mahi tino pai mo nga kaitäkaro, kaikawe taumaha, me te hunga kaingākau ki te whakapakari tinana e whai ana ki te whakapiki ake i te kaha o te tinana o raro me te whakapai ake i te pumau o te tinana. Ko te whakauru i tenei ahuatanga ki roto i to mahi tinana ka taea te whakanui ake i te tangi o te uaua, te whakatairanga i te pai ake o te tuunga, me te whakanui ake i to kaha ki etahi atu mahi tinana.

Whakarite i te: He Whakateretere-Whakamārama Turanga deadlift whanui

• Kia tika to tuara me to uma kia hikina, piko ki o hope me o turi kia heke to tinana me te taumaha ki raro ki te papa.
• Me whakarite kia rite ou turi ki o maihao, kaua hoki e toro atu ki mua i a koe e whakaheke ana i te taumaha.
• Kia tae koe ki te taumata iti rawa ka taea e koe me te kore e raru, e kore e ngaro te ahua, panaia o rekereke kia tu whakamuri, kia whakatika o waewae me o hope.
• Whakahokia te nekehanga mo te maha o nga tukurua e hiahiatia ana, kia mau tonu te ahua puta noa.

Nga Tohu mō te Whakaputa Turanga deadlift whanui

• Te Mau Tika: Me tuu o ringaringa ki runga i te paera i runga i te ringaringa, he whanui ake i te whanui o te pokohiwi. Ma tenei ka whakarite te hikitanga taurite me te whakaiti i te tupono o te whara. A ape i te whakamahi i te ringaringa o raro, na te mea ka kopikopiko noa o ringaringa, ka whara.
• Kia mau ki te tuara tika: I roto i nga mahi whakangungu, he mea nui kia noho tika to tuara me to uma ki runga. Ka awhina tenei ki te whakauru i to matua me te tiaki i to tuara o raro. Ko te hapa noa ko te huri i te tuara i te wa e hiki ana, ka raru pea

Turanga deadlift whanui He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Turanga deadlift whanui?

Ae, ka taea e te hunga timata te mahi i te Wide Deadlift pose, engari he mea nui kia tiimata me te taumaha marama me te aro ki te ahua tika kia kore ai e whara. He pai ano te whai i tetahi kaiwhakangungu, i tetahi tangata mohio ranei hei arahi i a koe i roto i te mahi i te tuatahi. Pērā i ngā mahi korikori tinana, ki te mamae koe, ki te mamae ranei, me mutu tonu koe ki te toro atu ki tetahi tohunga hauora.

He aha ngā rerekētanga māori o te Turanga deadlift whanui?

• Ko te Romanian Deadlift tetahi atu momo rerekee ka mau koe i te paera ki te taumata hope, ka whakaheke ma te neke ki muri i to reke ki te tawhiti e taea ana e koe, kia tika to tuara me te piko noa iho o ou turi.
• Ko te Stiff-Leg Deadlift he rerekee kei te noho tika nga waewae, ka tata tika ranei, e whakanui ana i nga uaua me nga uaua o muri.
• Ko te Kotahi-Waewae Deadlift he rerekee ka tu koe i runga i tetahi waewae i te wa e mahi ana i te nekehanga, e wero ana i to pauna me te whai i nga uaua ki tetahi taha o to tinana.
• Ko te Trap Bar Deadlift he rerekee ka whakamahia e koe he pae mahanga (he pae hexagonal-ahua) hei utu mo te peera paerewa, kia pai ake te tu me te iti ake o te taumahatanga.

He aha ngā mahi whakapaipai mō te Turanga deadlift whanui?

• Lunges: Ko nga lunges e aro ana ki te tinana o raro, tae atu ki nga glutes, hamstrings, me te quadriceps, he mea tino nui mo te whanui o te mate. Ka awhina ano hoki ratou ki te whakapai ake i te toenga me te whakakotahitanga, ka ngawari ake te pupuri i te ahua tika i te wa o te tuunga mate whanui.
• Ka huri a Kettlebell: Ka taea e te Kettlebell swings te whakakii i te whanui deadlift pose ma te whakapai ake i nga nekehanga hinge hip, he mea tino nui mo te whanui deadlift pose. I tua atu, ka whakapakarihia e ratou te mekameka o muri (nga pupuhi, te hamstrings, te tuara o raro) me te matua, kei te mahi katoa i te waa o te tuunga mate.