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 tino whakawero e whakanui ana i te pauna, te kaha, me te pumau. He mahi tino pai mo nga kaitakaro, kaingākau tinana, me nga tangata takitahi e whai ana ki te whakapai ake i o raatau kaha me te whakahaere tinana katoa. Ko te whakauru i tenei mahi ki roto i to mahi ka taea te whakanui i te oranga o to tinana, te whakapai ake i nga mahi hakinakina, me te awhina i te aukati i nga whara ma te whakatairanga i te pai ake o te tirohanga tinana me te ruruku.

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

• Whakanohoia to waewae matau ki roto i nga here whakatarewa e rua, kia mau tonu, katahi ka neke ki te tuunga pana-ake me o ringaringa ki raro i o pakihiwi me to waewae maui ki te whenua.
• Whakaarahia to waewae maui mai i te whenua ka toro tika atu ki muri i a koe, kia taurite ai o ringaringa me to waewae matau ki roto i nga here whakatarewa.
• Whakauruhia to matua me te whakarite kia hanga to tinana i tetahi raina tika mai i to mahunga ki o waewae.
• Kia mau ki tenei waahi mo te wa e hiahiatia ana, ka huri i nga waewae ka tuaruatia te tukanga.

Nga Tohu mō te Whakaputa Whakatarewa Mahere Waewae Kotahi

• Te Whakanoho i te Kaiwhakangungu Whakatarewa: Me mohio kei te tika te teitei o te kaiwhakangungu whakatara, kua mau te punga. Ko nga kakau kia tata ki te teitei o te turi me te here i te wa e tu ana koe i te papa. Ka taea e te kaiwhakangungu whakatārewa kore tika te ahua kino me te whara pea.
• Whakahaerehia o nekehanga: Kaua e tere te mahi. Ko te puhoi me te kaha ake o ou nekehanga, ka kaha ake te mahi o ou uaua. Ko te tere haere i roto i nga mahi ka taea hoki e koe te ngaro i to pauna me te ahua, ka whara koe.
• Kaua e Pupuri To Manawa: Kia mahara kia rite te manawa i te roanga o te mahi. Te pupuri i to manawa

Whakatarewa Mahere Waewae Kotahi He Pātai Ā Tene

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

Ae, ka taea e te hunga timata te mahi Whakatarewa i te Mahere Waewae Takitahi, engari he mea nui kia mohio koe he rerekee ake o te mahere tuku iho. Me nui ake te kaha, te taurite, me te ruruku. Mena kei te pirangi te tangata timata ki te whakamatau, me noho pai ia ki te maaka paerewa me etahi atu mahi pai mo te timatanga. E taunaki ana kia whai kaiwhakangungu, tangata mohio ranei hei arahi i te ahua me te tikanga tika kia kore ai e whara. Pērā i ngā mahi whakakori tinana, he mea nui kia whakarongo ki tō tinana, kia kaua e pana wawe. Mena ka kitea e koe he tino wero te mahi, he pai ki te u tonu ki etahi atu mahi taketake kia kaha ake ra ano koe me te pumau.

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

• Whakatarewahia te Mahere Waewae Kotahi me te Tuki Turi: I tenei putanga, ka tiimata koe i te turanga maahere waewae kotahi katahi ka kuhu i to turi e whakatarewa ana ki to uma, ka uru ki to matua.
• Whakatarewahia te Mahere Waewae Takitahi me te Kahaki Hipi: Ko tenei ko te mahi i tetahi papa waewae kotahi i te wa e nekehia ana te waewae kua whakatarewa ki waho ki te taha me te tuara, ka aro ki te huha o waho me nga uaua hope.
• Whakatarewahia te Mahere Waewae Takitahi me te Reach Arm: I konei, ka mau tonu koe i te papa waewae kotahi i te wa e anga whakamua ana ki te taha o te ringa, e wero ana i to pauna me to pumau.
• Whakatarewahia te Mahere Waewae Kotahi me te Hiki Waewae: I tenei rereketanga, ka mau koe i te papa waewae kotahi ka hikina te waewae kua whakatarewa ki runga, ki raro, me te mahi i o glutes me to hamstrings.

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

• Whakatarewa Push-ups: Ko tenei mahi e whakakii ana i te Mahere Waewae Whakatarewahia ma te whakamahi ano i te kaiwhakangungu whakatara ki te wero i te pumau me te whakauru i te matua, i te mea e aro nui ana ki nga uaua o runga o te tinana, na reira ka whakarato i te whakangungu tinana katoa.
• Whakatarewa Pike: Ko tenei mahi e whakakii ana i te Mahere Waewae Whakatarewa i te mea ka whakamahia hoki e ia te kaiwhakangungu whakatara ki te aro ki nga uaua matua, engari me te aro ki nga puku o raro me nga hiku o te huha, me te whakanui ake i te kaha me te pumau.