Whakanuia te kuao kau noho taumaha

• Kōaro Tinana: Ngā paewae
• Taputapu: Tia teivoti.
• Kōaro Mīhini: Gastrocnemius
• Kōaro Tuarua: Soleus

Whakataki ki te Whakanuia te kuao kau noho taumaha

Ko te Weighted Seated Calf Raise he whakakorikori kaha e kaha ana ki te mahi i te uaua soleus i roto i o kuao kau, e whakatairanga ana i te tipu uaua me te manawanui. He pai tenei mahi mo nga kaitäkaro, kaingākau whakakori tinana, mo te hunga e hiahia ana ki te whakanui i te kaha o te tinana o raro, ki te whakapai ake ranei i o raatau mahi hakinakina. Ko te mahi i tenei mahi ka taea te whakapai ake i te pauna, te awhina i nga mahi o ia ra e hiahia ana kia iti ake te kaha o te tinana, me te whai waahi ki te hangai o te tinana waewae.

Whakarite i te: He Whakateretere-Whakamārama Whakanuia te kuao kau noho taumaha

• Whakanohoia te taumaha ki runga i ou turi, me whakarite he moni ka taea e koe te hapai me te kore e tino taumaha.
• Whakanuia to rekereke ma te pana ki runga i nga poi o nga waewae e rua, kia mohio kei te hiki i o kuao te taumaha i a koe e tuku ana.
• Kia mau ki te tuunga ki runga mo te tuarua, kia kohia o uaua kuao kau.
• I muri iho, me ata whakahekehia o rekereke ki te tuunga tuatahi i a koe e ngotea ana, me te whakarite i te katoa o nga nekehanga i roto i o kuao kau. Whakahokia tenei mo te maha o nga tukurua e hiahiatia ana.

Nga Tohu mō te Whakaputa Whakanuia te kuao kau noho taumaha

• Nga Nekehanga Mana: Kia tino whai hua koe i nga mahi korikori, kia puhoi me te whakahaere i o nekehanga. A ape i te pupuhi, te whakamahi tere ranei ki te hiki i te taumaha. Engari, whakaarahia o rekereke kia teitei rawa atu, ka mau ki te waahi mo te tuarua ki te whakanui ake i te whakahekenga, katahi ka whakahekehia o rekereke ki raro i te papa waewae.
• Whiriwhiringa Taumaha Tika: Ko te hapa noa ko te whakamahi taumaha rawa. Ka taea e tenei te arai i te ahua kino me te whakanui ake i te tupono o te whara. Tīmatahia me te iti ake o te taumaha kia taea ai e koe te mahi ma te ahua tika, katahi ka piki haere te taumaha kia pai ake ai to kaha.
• Awhe katoa o

Whakanuia te kuao kau noho taumaha He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Whakanuia te kuao kau noho taumaha?

Ae, ka taea e te hunga timata te whakakorikori kuao kau Weighted Seated. Heoi, me timata ki te taumaha marama kia pai ai te whakamahi i te ahua me te kore e whakararu i o ratau uaua. He mea nui ano kia piki haere te taumaha i te wa e kaha haere ana, kia wero tonu nga uaua me te whakatairanga i te tipu. Pērā i ngā mahi korikori katoa, me rapu tohutohu mai i tetahi tohunga ngaio tinana kia mohio ai kei te tika, kei te haumaru hoki te mahi.

He aha ngā rerekētanga māori o te Whakanuia te kuao kau noho taumaha?

• Whakanuia te Kuao Kaihe: Ka mahia tenei mahi ma te piko ki te hope me te tuku taumaha ki runga i to tuara o raro, katahi ka hikina o rekereke mai i te whenua.
• Te Waewae Press Calf Raise: Ka mahia tenei i runga i te miihini perehi waewae kaore koe e pana me to waewae katoa, ka pana koe me ou maihao ki te whakauru i nga kuao kau.
• Smith Machine Calf Raise: Ka uru tenei ki te whakamahi i te miihini Smith ki te taapiri i te aukati i a koe e mahi ana i te whakaara kuao kau.
• Whakanuia te Kuao Waewae Kotahi: Ko tenei rereketanga ka uru ki te whakaara i te kuao kau ki runga i tetahi waewae i te wa kotahi, ka taea te whakanui ake i te kaha me te arotahi ki ia kuao kau.

He aha ngā mahi whakapaipai mō te Whakanuia te kuao kau noho taumaha?

• Te Waewae Press Calf Raise: He rite ki te Weighted Seated Calf Raise, ko tenei mahi e aro ana ki te uaua o te kuao kau engari mai i tetahi koki rereke, e awhina ana ki te whakarite i te whanaketanga me te kaha.
• Te Hikoi a te Kaiahui i runga i nga matimati: Ka whakakiia e tenei mahi te Whakanuia Kuao Kau Taumaha ma te whakakotahi i te kaha me te whakangungu toenga, na te mea ehara i te mea e mahi ana i nga uaua kuao kau engari e pai ake ana te noho o te tinana o raro, he mea tino nui mo te whakaarahanga kuao kau noho taumaha.