Whakahekea Whakamua Koki Whakaara kuao kau

• Kōaro Tinana: Ngā paewae
• Taputapu: Mīwae 'āpōpōkai'i
• Kōaro Mīhini: Gastrocnemius
• Kōaro Tuarua: Soleus

Whakataki ki te Whakahekea Whakamua Koki Whakaara kuao kau

Ko te Sled Forward Angled Calf Raise he mahi whakakaha me te whakakaha i nga uaua kuao kau, e whakanui ana i te kaha me te pumau o te waewae. He pai mo nga kaitakaro, kaingākau tinana, mo te hunga e hiahia ana ki te whakapai ake i te kaha o te tinana me te manawanui. Ko tenei mahi e kore noa e awhina i nga mahi mo nga mahi hakinakina me nga mahi o ia ra, engari ka whai waahi ano hoki ki te ahua o te tinana kua taurite.

Whakarite i te: He Whakateretere-Whakamārama Whakahekea Whakamua Koki Whakaara kuao kau

• Tu ki mua o te waka, ka anga atu ki waho, ka tuu nga poi o nga waewae e rua ki te taha o te rekereke, me o rekereke e iri ana.
• Anga whakamua ki te koki paku, kia mau to tinana mai i to mahunga ki o rekereke, ka mau ki tetahi mea pakari i mua i a koe kia taurite.
• Whakanuia o rekereke kia teitei rawa, pana ki te taumaha o te waka, me te whakapakeke i o uaua kuao kau.
• Whakahokia o rekereke ki raro kia tae ra ano ki raro i te tapa o te waka, totoro nga uaua kuao kau, ka whakahoki ano i te korikori mo te maha o nga mahi e hiahiatia ana.

Nga Tohu mō te Whakaputa Whakahekea Whakamua Koki Whakaara kuao kau

• Nga Nekehanga Whakahaere: Ka hikina e koe o rekereke ki te hiki i to tinana, kia puhoi me te whakahaere. A ape i te korikori i te mea ka raru te uaua, ka whara ranei. Waihoki, ka whakaheke koe i to tinana, me ata haere.
• Te Turanga Tika: Kia mau tonu te tuara me te titiro whakamua puta noa i te mahi. Ko te anga whakamua me te titiro whakararo ka raru pea to kaki me to tuara.
• Kaua e Whakanuia: Me timata me te taumaha ka taea te whakahaere me te piki haere i te wa e pai haere ana to kaha. Ko te ngana ki te hapai i te taumaha ka paheke te ahua me te whara kino.
• Totoro I mua me muri: Pērā i ētahi atu mahi, he mea nui ki te toro atu i o uaua kuao kau i mua, i muri hoki i te mahi whakanekeneke o te kuao kau koki whakamua. Ka awhina tenei

Whakahekea Whakamua Koki Whakaara kuao kau He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Whakahekea Whakamua Koki Whakaara kuao kau?

Ae, ka taea e te hunga timata te mahi korikori Whakanuia Kuao Whakamua Whakamua. Heoi, he mea nui kia timata ki nga taumaha mama kia kore ai e whara. He mea nui ano te ako i te ahua tika me te tikanga kia pai ai te mahi me te haumaru. Ka hiahia pea te hunga timata ki te mahi i tenei mahi i raro i te tohutohu a te kaiwhakangungu, ki te kaikawe omaoma mohio ranei kia tika ta ratou mahi.

He aha ngā rerekētanga māori o te Whakahekea Whakamua Koki Whakaara kuao kau?

• Whakanuia te kuao kau: Mo tenei rereketanga, ka noho koe i runga i te miihini me o huha i raro i te papa rekereke, o waewae ki runga i te papa, katahi ka hikina te papa ma te hiki i o rekereke.
• Whakanuia te Kuao Kaihe: Ko tenei rereketanga ko te piko ki te hope me te whakanoho i o hope ki raro i te tauera hoe, katahi ka hikina o rekereke ki te mahi i o kuao kau.
• Whakaara Kuao Waewae Kotahi: Ko tenei mahi ka wehe i te kuao kau kotahi i te wa kotahi. Ka taea e koe te mahi tu i runga i tetahi waewae, whakaarahia to tinana ki runga i te pito o ou matimati, ka heke ki raro.
• Peke Pouaka Whakaoho Kuao: He mahi plyometric tenei e mahi ai koe i te whakaara kuao kau ki runga ake o te peke pouaka. Ko tenei rereketanga kaore e mahi noa i a koe

He aha ngā mahi whakapaipai mō te Whakahekea Whakamua Koki Whakaara kuao kau?

• Whakanuia te kuao kau: Ma te aro ki nga uaua rite tonu ki te Sled Forward Angled Calf Raise, ko tenei mahi ka whakarei ake i te kaha me te manawanui i roto i nga kuao kau ka taea te mahi me te kore taputapu motuhake.
• Huka Huka: Ko tenei mahi aerobic ehara i te mea ka whakapai ake i te oranga ngakau engari ka whakakaha ano hoki i nga uaua kuao kau kia rite ki te Sled Forward Angled Calf Raise, na reira he mahi tino pai.