Whakanuia te Turi Barbell

• Kōaro Tinana: Kakī
• Taputapu: Purutai.

Whakataki ki te Whakanuia te Turi Barbell

Ko te Barbell Knee Raise Step-Up he whakakorikori matawhānui i hangaia ki te aro me te whakapakari i te tinana o raro, otira ko nga whaawha, glutes, me nga hamstrings, me te whakapai ake i te toenga me te ruruku. He pai tenei mahi mo te hunga kaitoi me te hunga kaingākau ki te whakapakari tinana na te mea ka taea te whakarereke kia rite ki nga taumata kaha me te manawanui. Ka whiriwhiri pea nga tangata ki te whakauru i tenei mahi ki roto i a raatau mahi ki te whakarei ake i te kaha o te tinana, ki te whakapai ake i nga mahi hakinakina, ki te awhina ranei i nga mahi o ia ra e hiahia ana ki te kaha me te pumau o nga waewae.

Whakarite i te: He Whakateretere-Whakamārama Whakanuia te Turi Barbell

• Pikihia to waewae matau ki runga i te tauera, kia mau tonu to waewae, kia rite to turi ki to waewae.
• Ma te kaha o to waewae katau, whakaarahia to tinana me te paera kia tika to waewae matau, me te hiki i to turi maui ki runga ki te taumata hope.
• Tatari mo tetahi wa ki runga, katahi ka whakahekea to waewae maui ki raro ki te whenua, ka whai i to waewae matau, ka hoki ano ki to tuunga timatanga.
• Whakahokia te mahi me to waewae maui ka piki ki runga i te tauera, ka haere tonu ki te huri i nga waewae mo te maha o nga tukurua e hiahiatia ana.

Nga Tohu mō te Whakaputa Whakanuia te Turi Barbell

• Kōwhiri Taumaha Tika: Ko te kowhiri i te taumaha tika he mea nui. Mena he taimaha rawa te paera, ka kino te ahua ka nui ake te tupono o te whara. Me timata ki te taumaha mama ake, ka piki haere i te wa e pai ake ai to kaha me to manawanui.
• Whakamahia he Mahinga Tika: Ko te teitei o te hikoi, te papaahi ranei e whakamahia ana e koe he wero engari ka taea te whakahaere. Ko te hikoi he tiketike rawa ka raru ai ou turi me ou hope. Tīmatahia ki te hikoi raro ka piki haere te teitei i te mea ka pai ake to taumata tinana.

Whakanuia te Turi Barbell He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Whakanuia te Turi Barbell?

Ae, ka taea e te hunga timata te mahi i te korikori Barbell Knee Raise Step-Up. Heoi, he mea nui ki te timata me te taumaha mama kia pai ai te ahua me te aukati i te whara. E taunaki ana kia tae mai he kaiwhakangungu, he tangata mohio ranei hei arahi me te whakahoki urupare. Pērā i ngā mahi hou, he mea nui kia whakarongo ki tō tinana, kia kaua e pana tere rawa. Whakanuia te taumaha i a koe e pai ake ana ki te mahi.

He aha ngā rerekētanga māori o te Whakanuia te Turi Barbell?

• Barbell Reverse Lunge Step-Up: Ka taapirihia e tenei putanga he lunge whakamuri i mua i te pikinga o te turi ki runga, ka piki ake te kaha me te mahi i nga uaua i tetahi huarahi rereke.
• Whakanuia te Turi Barbell me te Perehi Runga: I tenei rereketanga, ka taapirihia e koe he perehi ki runga ki runga ake o te pikinga, e uru atu ai to tinana o runga me to matua.
• Kotahi te Waewae Barbell Knee Raise Step-Up: Ko tenei rereketanga ko te mahi i te mahi i runga i te waewae kotahi i te wa, ka piki ake te wero toenga me te whai i ia waewae takitahi.
• Whakanuia te Turi Barbell me te Hikina Waewae Taha: I tenei putanga, ka taapirihia e koe he hiki i te taha o te waewae i muri i te hikinga o te turi, e mahi ana i o huha o waho me o glute hei taapiri atu ki nga uaua e whaaia ana ki te putanga taketake.

He aha ngā mahi whakapaipai mō te Whakanuia te Turi Barbell?

• Squats: Ko nga Squats e whakakii ana i te Barbell Knee Raise Step-Up ma te aro ki nga roopu uaua rite, tae atu ki nga quadriceps, hamstrings, me nga glutes, engari kei te whakauru ano hoki ratou i te kaupapa matua, e whakarato ana i nga mahi whakangungu kaha ake.
• Whakanuia kuao: Whakanuia te kuao kau hei awhina i te Whakanuia o Barbell Knee Raise Step-Up ma te aro ki nga uaua o raro o te waewae ehara i te kaupapa tuatahi o nga hikoi, na reira ka pai te whakakorikori tinana o raro.