Whakanuia tetahi waewae ki runga i te kuao kau

• Kōaro Tinana: Ngā paewae
• Taputapu: Mikiama tuunga miihurangi
• Kōaro Mīhini: Soleus
• Kōaro Tuarua: Gastrocnemius

Whakataki ki te Whakanuia tetahi waewae ki runga i te kuao kau

Ko te Lever Seated One Leg Calf Raise he mahi whai hua e aro nui ana ki nga uaua o te kuao kau, ki te whakapai ake i te kaha o te waewae o raro me te whakarei ake i te whakamaramatanga uaua. He whiringa pai mo nga kaipara, kaingākau tinana, me te hunga e hiahia ana ki te whakapai ake i te kaha o te tinana, te u, me te taurite. Ma te whakauru i tenei mahi ki o mahi, ka taea e koe te whakanui ake i to mahi hakinakina, te awhina i te aukati i te whara, me te whakapai ake i te ahua o ou waewae o raro.

Whakarite i te: He Whakateretere-Whakamārama Whakanuia tetahi waewae ki runga i te kuao kau

• Whakanohoia o huha o raro ki raro i te papa reihi ka whakatikahia te papa kia pai ai te uru ki o huha.
• Panahia te rekereke ki runga ma te toro atu i o rekereke ka tuku i nga uaua o to kuao kau ki te kutikuti, kia mohio kei te hiki i te taumaha me te waewae kotahi anake.
• Whakahekea to rekereke ma te piko o rekereke kia totoro nga uaua kuao kau.
• Whakahokia te nekehanga mo te maha o nga tukurua e hiahiatia ana ka huri ki tetahi atu waewae.

Nga Tohu mō te Whakaputa Whakanuia tetahi waewae ki runga i te kuao kau

• Nga Nekehanga Whakahaerehia: I te wa e mahi ana i te mahi, panahia o rekereke ki runga ma te toro atu i o rekereke kia teitei rawa atu. Na, whakahekehia o rekereke ma te piko o ou rekereke kia rongo koe i te toronga o nga uaua kuao kau. Me puhoi te nekehanga me te whakahaere—kaore i te pupuhi, te whakamahi i te torohaki ranei, ka puta he whara me te whakaiti i te whaihua o te mahi.
• Katoa o te Motini: Kia tino whai hua tenei mahi, whakamahia te katoa o nga nekehanga. Ko te tikanga ko te whakaheke i o rekereke kia pai rawa atu ki te totoro i nga uaua kuao kau, katahi ka hiki ake ki runga ki te kaha ki te tarai i nga uaua.
• A ape i te Whakanuia: Ahakoa he mea whakamatautau ki te whakamahi nui

Whakanuia tetahi waewae ki runga i te kuao kau He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Whakanuia tetahi waewae ki runga i te kuao kau?

Ae, ka taea e te hunga timata te whakakorikori i te Lever Seated One Leg Calf Raise. Heoi, he mea nui ki te tiimata me te taumaha ngawari kia pai ai te ahua me te aukati i te whara. I te kaha ake o te kaha, ka piki haere te taumaha. He pai ano hoki te whai i tetahi kaiwhakangungu, i te kaitoi omaoma mohio ranei hei tirotiro i nga wahanga tuatahi kia mohio ai kei te tika te mahi.

He aha ngā rerekētanga māori o te Whakanuia tetahi waewae ki runga i te kuao kau?

• Ko te Dumbbell e noho ana tetahi Waewae Whakanuia: Ko tenei putanga ko te noho ki runga i te tauera me te dumbbell i runga i to turi, katahi ka hikina me te whakaheke i to rekereke.
• Whakanuia te kuao kau e noho ana i te Barbell: I tenei rereketanga, ka noho koe ki runga i te tauera me te paera kei runga i ou huha, katahi ka whakaara ake, ka whakaheke i o rekereke.
• Whakanuia Waewae Waewae: He rite tenei ki te Lever e noho ana i te whakaarahanga kuao waewae kotahi, engari ka whakamahi koe i nga waewae e rua i te wa kotahi.
• Whakanuia te kuao kau i runga i te Taahihanga: Mo tenei putanga, ka tu koe i runga i te hikoi me o rekereke e iri ana i te taha, katahi ka whakaara ake, ka whakaheke i o rekereke.

He aha ngā mahi whakapaipai mō te Whakanuia tetahi waewae ki runga i te kuao kau?

• Whakanuia te Kuao Kauo: Ka whakakiia e tenei mahi te Lever Seated One Leg Calf Raise ma te mahi i te roopu uaua kotahi engari mai i te koki rereke, e whakatairanga ana i te kaha me te ngawari o te kuao kau, me te whakauru ano i nga uaua whakapumau na te mea ka mahia i runga i te tuunga.
• Te Hikoi a te Kaiahui i runga i nga matimati: Ko tenei mahi he tino awhina ki te Lever Seated One Leg Calf Raise i te mea ehara i te mea e whakapakari ana i nga kuao kau engari he pai ake te taurite me te pumau, he mea tino nui mo te mahi whakangungu waewae kotahi.