Whakatarewa Mahere Waewae Kotahi

• Kōaro Tinana: Ihiwe
• Taputapu: Whakakētia
• Kōaro Mīhini: Rectus Abdominis
• Kōaro Tuarua: Obliques, Quadriceps, Tensor Fasciae Latae

Whakataki ki te Whakatarewa Mahere Waewae Kotahi

Ko te Mahere Waewae Whakatarewa he mahi hihiri e whakanui ana i te kaha matua, te pumau, me te toenga katoa ma te aro ki nga puku, obliques, me nga uaua o muri. He pai tenei mahi mo te hunga timata me te hunga kaingākau ki te whakapakari tinana na te mea ka taea te whakarereke i runga i nga taumata kaha o ia tangata. Ka hiahia nga tangata ki te mahi i tenei mahi na te mea ehara i te mea ka whakanui noa i te manawanui o te uaua engari ka awhina ano hoki ki te whakapai i te tuunga me te whakaiti i te mate o te mamae o muri.

Whakarite i te: He Whakateretere-Whakamārama Whakatarewa Mahere Waewae Kotahi

• Whakanohoia koe ki te turanga pana-ake me o ringaringa ki raro tonu i ou pakihiwi ki te whenua.
• Whakauruhia to matua me te hiki ake i to tinana ki runga ki te turanga mahere, kia mau to tinana ki te raina tika mai i te upoko ki te matimati.
• Kia mau ki tenei tuunga mo te wa e hiahiatia ana, kia kore e totohu o hope ka noho tonu to tinana.
• Whai muri i te pupuri i te papa, me ata whakahekea to tinana ki te tuunga tiimata ka huri i to waewae ki roto i te kaiwhakangungu whakatara ki te whakahoki ano i te mahi ki tera taha.

Nga Tohu mō te Whakaputa Whakatarewa Mahere Waewae Kotahi

• Whakauruhia to Core: Ko te mea nui ki te whai hua i roto i tenei mahi ko te whakauru tika i to kaupapa matua. Ehara i te mea ko te ngote i roto i to puku, engari ko te whakapakeke i ou uaua puku me te mea ka werohia koe ki te puku. Ka awhina tenei ki te whakapumau i to tinana me te tiaki i to tuara o raro.
• Kia mau tonu te taurite: Ko te hapa noa ko te tuku i te waewae kua whakatarewahia kia wiri, tera pea ka kore to pauna me te whakaiti i te whaihua o te mahi. Ngana ki te pupuri tonu i to waewae e whakatarewa ana, ma te whakamahi i to matua kia mau tonu ai.

Whakatarewa Mahere Waewae Kotahi He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Whakatarewa Mahere Waewae Kotahi?

He tino wero te mahi Whakatarewa Mahere Waewae Kotahi, ina koa mo te hunga katahi ka timata, na te mea me pai te kaha matua me te taurite. Ka uaua pea nga kaimatamata ki tenei mahi i te tuatahi. Heoi, ka taea e ratou te mahi ki runga i te waa ma te mohio tuatahi ki te papa papa katahi ka whakamatau i nga rereketanga penei i te papa waewae kotahi i runga i te papa. I nga wa katoa ka tūtohu kia ahu whakamua me te whakarongo ki to tinana kia kore ai e whara. Mena kei te ruarua, he pai ki te rapu tohutohu mai i tetahi tohunga ngaio tinana.

He aha ngā rerekētanga māori o te Whakatarewa Mahere Waewae Kotahi?

• Mahere Whakatarewa me te Tuki Turi: Me timata i roto i te papa whakatarewa i nga wa katoa, katahi ka mau mai tetahi pona ki to uma, ka mau, ka hoki ki te turanga timatanga.
• Mahere Whakatarewa me te Hiki Waewae: I tenei rereketanga, ka hikitia e koe tetahi waewae mai i te whenua me te pupuri tonu i te turanga o te papa.
• Mahere Whakatarewa me te Kahaki Hipi: Me timata ki te tuunga o te papa whakatara, katahi ka neke tetahi waewae ki te taha ka whakahoki mai ki te pokapu me te pupuri tonu i to matua.
• Mahere Whakatarewa me te Reach Arm: I tenei rereketanga, ka mau tonu koe ki te tuunga o te papa ma te toro atu ki tetahi ringa ki mua i a koe ka whakahoki ano ki te tuunga timatanga.

He aha ngā mahi whakapaipai mō te Whakatarewa Mahere Waewae Kotahi?

• Whakatarewa Pike: Ko te Suspension Pike tetahi atu mahi matua e whakamahi ana i nga here whakatārewatanga, a ka whakakiia e ia te Mahere Waewae Takitahi ma te aro ki nga puku o raro, e whakarato ana i te mahi taurite mo te matua katoa.
• Whakatarewa Push-ups: He rite tonu nga taputapu e whakamahia ana e tenei mahi, a, i te mea e aro nui ana ki te tinana o runga, ka uru ano te kaupapa mo te pumau, na reira ka whakakiia te arotahi ki te kaha matua o te Mahere Waewae Whakatarewa.