Whakatarewa Rear Lunge

• Kōaro Tinana: Maaheni takazo., Kakī
• Taputapu: Whakakētia
• Kōaro Mīhini: Gluteus Maximus, Quadriceps
• Kōaro Tuarua: Adductor Magnus, Soleus

Whakataki ki te Whakatarewa Rear Lunge

Ko te Suspension Rear Lunge he mahi hihiri e aro nui ana ki nga uaua o to tinana o raro, tae atu ki nga glutes, quads, me te hamstrings, me te whakauru ano i to matua mo te pumau. He pai tenei mahi mo nga tangata takitahi i nga taumata whakapakari tinana katoa, mai i te hunga timatanga ki te hunga matatau, na te mea ka taea te whakarereke i runga i te kaha me te ngawari o te tangata. Ka whiriwhiri pea nga tangata ki te mahi i te Suspension Rear Lunge na te mea ehara i te mea ka awhina noa i te hanga uaua me te whakapai ake i te toenga, engari ka awhina ano hoki ki te whakarei ake i nga nekehanga mahi o ia ra.

Whakarite i te: He Whakateretere-Whakamārama Whakatarewa Rear Lunge

• Whakahokia tetahi waewae ki muri ka tuu ki roto i te here whakatārewatanga, kia taurite to taumaha ki to waewae o mua.
• Whakahekea to tinana ki te tuunga lunge, piko to turi o mua ki te koki 90-tohu me te pupuri i to waewae o muri kia tika.
• Kia mau ki te tuunga lunge mo etahi hēkona, kia mohio kei runga tika to pona o mua i to rekereke me te tohu atu o to turi ki te papa.
• Panahia to rekereke o mua ki te hoki ki te tuunga timatanga, ka huri nga waewae ka tuaruatia te mahi.

Nga Tohu mō te Whakaputa Whakatarewa Rear Lunge

• Whakawhanaunga Matua: Whakauruhia to matua puta noa i te mahi. Ehara tenei i te awhina anake ki te pupuri i te taurite engari ki te whakapakari i to wahanga-waenganui. Kaua e tuku i to tuara, i to puku kia totohu, na te mea ka pa mai te mamae o muri, ka whara ranei.
• Whakahaerehia to Nekehanga: A ape i te tere o te nekehanga. Ko nga nekehanga puhoi, he pai ake te whakahaere me te whakaiti i te tupono o te whara. Whakahekea to tinana ki roto i te lunge, okioki, ka panaia to rekereke o mua ki te hoki ki te turanga timatanga.
• Te Hohonutanga o te Hunga: Ko te hapa noa ko te kore e hohonu ki roto i te lunge. Ko te whai ki te whakaheke i to tinana

Whakatarewa Rear Lunge He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Whakatarewa Rear Lunge?

Ae, ka taea e te hunga katahi ka mahi i te korikori Suspension Rear Lunge. Heoi, he mea nui ki te whakarite kia tika te ahua me te tikanga kia kore ai e whara. He pai pea ki te whakaatu i te kaiwhakangungu whaiaro, i te tohunga whakapakari tinana ranei i te tuatahi. Ano hoki, me timata te hunga timatanga ki te taumaha mama ake, ki te taumaha noa ranei o te tinana kia pai ra ano ratou ki te korikori. Pērā i ngā mahi korikori katoa, he mea nui kia whakarongo ki tō tinana, kia kaua e pana tere rawa.

He aha ngā rerekētanga māori o te Whakatarewa Rear Lunge?

• Whakatarewahia te Huringa Whakamuri me te Twist: Ka taapirihia e tenei rerekee te korikori rama ina peke whakamuri koe, ka taea te whakauru i to matua me te whakapai ake i to pauna.
• Whakatarewahia te Rear Lunge ki te Puku Turi: I tenei rereketanga, ka peia e koe te turi o to waewae o muri ki runga ki to uma i a koe e tu ana, ka taapirihia he huānga cardio me te mahi i to puku.
• Te Hunga Whakatarewa Hunga Whakamuri: Ka taapirihia e tenei rereketanga he huānga plyometric, kei reira koe e peke ai me te huri i nga waewae i waenganui o te hau, ka piki ake te wero o te ngakau.
• Whakatarewa Rear Lunge me Bicep Curl: Kei roto i tenei rereketanga nga mahi a te tinana o runga ma te mahi i te bicep curl ka peke whakamuri koe, he mahi tinana katoa.

He aha ngā mahi whakapaipai mō te Whakatarewa Rear Lunge?

• Whakanuia: Ka mahi ano hoki nga hikoi ki te tinana o raro, ina koa ko nga whaa, he mea tino nui mo te pupuri i te taurite me te pumau i te wa o te Whakatarewatanga Whakamuri Lunges, na reira ka taea e raatau te whakapai ake i to ahua me to mahi.
• Nga Piriti Glute: Ko nga Piriti Glute e arotahi ana ki te whakapakari i nga glute me te hamstrings, e rua nga uaua e uru nui ana ki te Suspension Rear Lunges, na reira ka awhina i te whakanui ake i te kaha me te pumau o o lunges.