Whakatarewa Squat Ritua

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

Whakataki ki te Whakatarewa Squat Ritua

Ko te Suspended Split Squat he mahi hihiri e aro ana ki te whakapakari i te tinana o raro, e aro nui ana ki nga whaa, hamstrings, glutes, me te matua. He pai tenei mahi mo nga tangata takitahi i nga taumata whakapakari tinana katoa, mai i te hunga kaitoi ki nga kaitakaro matatau, na te mea ka pai ake te toenga, te ngawari, me te kaha mahi. Kei te pirangi te tangata ki te mahi i nga Squats Split Suspended hei whakarei ake i te kaha o te tinana o raro, te whakatairanga i te hangarite uaua, me te whakanui i te mahi hakinakina katoa.

Whakarite i te: He Whakateretere-Whakamārama Whakatarewa Squat Ritua

• Tuhia to waewae matau ki roto i nga pourakau waewae e rua o te kaiwhakangungu whakatara me te anga whakamua me to waewae maui, kia noho tika to tinana.
• Whakahekea to tinana ki te tuunga lunge, piko to turi maui ki te 90 nga nekehanga ka toro atu to waewae matau ki muri i a koe.
• Panahia to waewae maui kia tu whakamuri, kia mau tonu to waewae matau ki roto i nga hiku o te kaiwhakangungu whakatara.
• Whakahokia tenei mahi mo te maha o nga tukurua e hiahiatia ana, ka huri i nga waewae ka tuaruatia te tukanga.

Nga Tohu mō te Whakaputa Whakatarewa Squat Ritua

• ** A ape i te Anga Whakamua**: Ko te hapa noa ko te anga whakamua ki mua i te wa o te squat. Ka taea e tenei te whakararuraru i to tuara o raro me nga turi. Engari, arotahi ki te pupuri i to rama kia tika, me to taumaha ki runga i to waewae o mua.
• **Te Nekehanga Whakahaere**: Whakahekea koe kia ata noho ki raro i te mana whakahaere ki roto i te squat. Kaua e taka ki raro, kaua e kaha ki te pana whakamuri. Ko tenei nekehanga puhoi me te whakahaere e whakarite ana kei te whakamahi koe i ou uaua, ehara i te torohaki, ki te mahi i te mahi me te awhina hoki ki te aukati i te whara.
• **Kati te Whakanuia**: I te wa e mahi ana i te squat wehenga kua whakatarewahia, kia kaua e mahi

Whakatarewa Squat Ritua He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Whakatarewa Squat Ritua?

Ae, ka taea e te hunga timata te mahi i te whakakorikori Squat Split Suspended. Engari, he mea nui kia mohio koe he mahi tino matatau ake tenei me te pai o te pauna me te kaha. Me timata te hunga timata ki te whakatiu tinana, ki te lunges ranei i mua i te ahu whakamua ki te putanga kua whakatarewahia kia pai ai te ahua me te kaha. E taunaki ana hoki kia whai tetahi kaiwhakangungu whaiaro, tohunga ngaio tinana ranei hei tirotiro, hei arahi ranei i nga mahi kia kore ai e whara.

He aha ngā rerekētanga māori o te Whakatarewa Squat Ritua?

• Rear Foot Elevated Split Squat: He rite ki te Bulgarian split squat, ko tenei rereketanga ko te hiki i te waewae o muri i runga i te hikoi, i te tauera ranei, engari he iti ake te teitei ki te whakaiti i te riu ki runga i nga hiku.
• Weighted Split Squat: Ko tenei rereketanga ko te pupuri i te dumbbell i ia ringa, i te paera ranei i to tuara hei whakanui ake i te aukati me te wero i to pauna.
• Peke Squat Split: Ko tenei rereketanga plyometric ko te peke me te huri i o waewae i waenganui o te rangi ki te tau ki te waahi wehe, te whakapai ake i te mana me te kakama.
• Te Taapiri Taapiri: Ko tenei rereketanga ko te hikoi atu ki te taha, kaua ki muri, ka aro ki nga huha o roto me waho hei taapiri atu ki nga whaa me nga glutes.

He aha ngā mahi whakapaipai mō te Whakatarewa Squat Ritua?

• Bulgarian Split Squats: Ko tenei mahi he momo rereke o te Squat Wehewehea kua whakatarewahia me te whakarato i te wero taapiri ma te hiahia kia nui ake te toenga me te whakakotahi, na reira ka whakarei ake i nga roopu uaua ano engari me te kaha ake.
• Squats: Ka mahi nga Squats i runga i nga roopu uaua nui rite ki te Suspended Split Squats, te nuinga o nga quadriceps, hamstrings, me te glutes, engari kei te whakauru ano hoki ratou i te matua, e whakarato ana i te mahi tinana o raro ake.