Whakatarewa Squat

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

Whakataki ki te Whakatarewa Squat

Ko te Suspension Squat he korikori tinana o raro e aro ana ki nga roopu uaua maha tae atu ki nga whaa, hamstrings, glutes, me te matua, e whakatairanga ana i te kaha, te toenga, me te ngawari. He pai tenei mahi mo te hunga timata me te hunga kaingākau ki te whakapakari tinana na te mea ka taea te whakarereke kia rite ki nga taumata tinana me nga whaainga rereke. Ka pirangi nga tangata ki te mahi Whakatarewa Squats i a raatau e awhina ana ki te whakapai ake i te oranga tinana, ki te whakarei ake i nga mahi hakinakina, me te awhina i te aukati whara ma te whakapakari i nga uaua whakapumau.

Whakarite i te: He Whakateretere-Whakamārama Whakatarewa Squat

• Whakahekea to tinana ki roto i te tuunga tuutuu ma te piko o ou turi me te turaki i ou hope ki muri, me te pupuri i to uma ki runga me te toro atu o ou ringa.
• Me whakarite kia rite o turi ki o waewae, kaua hoki e paopao i o matimati i a koe e heke ana ki roto i te tuupapa.
• Kia mau ki te tuunga tuupapa mo te wa poto, katahi ka panaia o rekereke kia hoki mai ki te tuunga timatanga, kia toro atu o ringaringa me te mau tonu te raru o te kaiwhakangungu whakatara.
• Whakahokia tenei nekehanga mo te maha o nga tukurua e hiahiatia ana, kia mau tonu to kaupapa me to tuara kia tika puta noa i te mahi.

Nga Tohu mō te Whakaputa Whakatarewa Squat

• **Te Puka Tika**: I a koe e mahi ana i te squat, kia mau to uma ki runga, kia hoki ki muri, kia titiro tika atu ki mua. I a koe e noho ana ki raro, panahia o hope ki muri ka piko o ou turi, kia rite tonu ki o waewae. A ape i te tuku i ou turi ki roto, ki te haere ranei ki mua i ou maihao, na te mea ka raru te turi.
• **Whakamahia To Core**: Ko te hapa noa ko te kore whakauru i te kaupapa matua i te wa e mahi ana. Ko te pupuri i to upoko e kore noa e awhina ki te pupuri i te taurite engari ka taapiri atu ano he taumata uaua ki te korikori, me te whakanui ake i te whai huatanga.
• **Whakahaere Mana**: A ape i te tere o te nekehanga. Whakahekea koe i runga i te mana whakahaere ka pana whakamuri ki runga i o rekereke

Whakatarewa Squat He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Whakatarewa Squat?

Ae, ka taea e te hunga timata te mahi Whakatarewa Squat. He korikori tino pai e aro ana ki te tinana o raro, ina koa ki nga huha me nga puku. Ka uru ano ki te matua me te whakapai ake i te toenga me te pumau. Heoi, pera i nga mahi hou, me puhoi te tiimata me te aro ki te pupuri i te ahua tika. He pai pea te whai i tetahi kaiwhakangungu, i tetahi tangata mohio ranei hei arahi ia ratou i te tuatahi. Ano, he mea nui ki te whakarongo ki to tinana, me te kore e kaha te pana ki te kore e pai, e mamae ana ranei.

He aha ngā rerekētanga māori o te Whakatarewa Squat?

• Whakatarewa Pistol Squat: He rerekee ake tenei ka toro atu koe i tetahi waewae ki mua i a koe i a koe e mahi ana i te squat, e tino wero ana i to pauna me te kaha o to waewae.
• Jumping Suspension Squat: Kei roto i tenei rereketanga he nekehanga pekepeke i te mutunga o te squat, me te taapiri i tetahi waahanga whakangungu plyometric ki te mahi.
• Squat Suspension with Twist: Kei roto i tenei ko te whiri i te tihi o te squat, e aro ana ki te matua me te whakapai ake i te kaha hurihuri.
• Squat Split Suspension: I roto i tenei rereketanga squat, ka tuu tetahi waewae ki roto i te here whakatārewatanga i muri i a koe i a koe e kupapa ana ki runga i tetahi atu waewae, e whakarato ana i te toronga hohonu me te whakangungu mo nga hiku hope me te quadriceps.

He aha ngā mahi whakapaipai mō te Whakatarewa Squat?

• Nga Whakamatea: Ka whakakiia e te Deadlifts nga squats whakatārewatanga ma te aro ki nga uaua mekameka o muri, tae atu ki nga hamstrings me nga glutes, e mahia ana hoki i te wa o te whakatārewatanga, engari he rereke te aro, na reira ka pai ake te kaha o te tinana o raro me te pumau.
• Peke Squats: Peke squats tāpiri he pahū, huānga plyometric ki tou īngoa, whakarei ake te mana me te kakama i roto i te taua rōpū uaua tinana o raro i whäia e squats whakatārewatanga, a na reira e taea te whakapai ake i te kaha hihiri me te mahi.