Whakatarewa Te Waewae Takitahi

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

Whakataki ki te Whakatarewa Te Waewae Takitahi

Ko te Suspension Single Leg Squat he mahi whakawero e aro nui ana ki nga whaa, hamstrings, glutes, me te matua, e whakanui ana i te kaha o te tinana o raro me te toenga. He pai mo nga kaitakaro, kaingākau tinana, mo te hunga e hiahia ana ki te whakapai ake i te kaha me te pumau. Ka hiahia pea nga tangata ki te whakauru i tenei mahi ki roto i a raatau mahi ki te whakanui i te oranga tinana, ki te whakapai ake i nga mahi hakinakina, ki te taapiri i nga momo mahi ki o raatau tinana o raro.

Whakarite i te: He Whakateretere-Whakamārama Whakatarewa Te Waewae Takitahi

• Hurihia to taumaha ki runga i tetahi waewae ka toro atu tetahi atu waewae ki mua i a koe, kia kore e mau i te whenua.
• Whakahekea to tinana ki raro ki te tuunga i runga i to waewae e tu ana, kia kore to turi e neke atu ki tua o ou matimati, ka noho tika tonu to tuara.
• Whakamahia o uaua me nga uaua huha ki te peke i a koe ki runga ki te tuunga tiimata, kia mau tonu to pauna me te awhina a te kaiwhakangungu whakatara.
• Whakahokia te nekehanga mo te maha o nga tukurua e hiahiatia ana, ka huri ki tetahi atu waewae ka pera ano.

Nga Tohu mō te Whakaputa Whakatarewa Te Waewae Takitahi

• Whakahohehia to Core: Kia mau tonu o uaua puku puta noa i te nekehanga katoa. Ka awhina tenei ki te pupuri i te taurite me te pumau, me te tiaki hoki i to tuara o raro. Ko te pohehe noa ko te tuku i te matua kia ngenge, ka raru te tuara me te whakaiti i te whai huatanga o te mahi.
• Whakahaerehia To Nekehanga: Me ata haere te squat me te mana whakahaere, i runga i te heke me te piki ki runga. A ape i te pupuhi, te whakamahi i te kaha ki te whakakorikori i a koe ki runga, na te mea ka puta he whara me te whakaiti i te whaihua o te mahi.
• Whakamahia o Rekereke: Pana ake i o rekereke

Whakatarewa Te Waewae Takitahi He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Whakatarewa Te Waewae Takitahi?

Ae, ka taea e te hunga timata te mahi Whakatarewa Whakataarua waewae kotahi. Heoi ano, he mea nui kia mohio koe he mahi tino matatau ake tenei, me kaha te kaha, te taurite, me te ruruku. Me timata te hunga timata ki te squat taketake me te ahu whakamua ki nga momo rereke uaua penei i te Suspension Single Leg Squat. E taunaki ana hoki kia whai tetahi kaiwhakangungu, tohunga ngaio tinana ranei hei arahi i a koe i roto i nga mahi whakangungu kia pai ai te ahua me te aukati i te whara.

He aha ngā rerekētanga māori o te Whakatarewa Te Waewae Takitahi?

• Bulgarian Split Squat with Suspension: I tenei momo rereke, ka tuu koe i tetahi waewae ki roto i te kaiwhakangungu whakatara ki muri i a koe e mahi ana i te squat wehe me tetahi atu waewae.
• Squat Lateral Suspended: Ko tenei rereketanga ko te tu tahataha ki te kaiwhakangungu whakatara, me te mahi i te tuunga waewae kotahi i te wa e whakatarewahia ana tetahi waewae.
• Whakatarewa Peke Squat: He momo rerekee ake tenei ka mahia e koe he squat waewae kotahi me te waewae kotahi i roto i te kaiwhakangungu whakatara, katahi ka peke atu ki runga ka huri waewae.
• Curtsy Squat Whakatarewa: Ko tenei momo rereke ko te tuku i tetahi waewae ki roto i te kaiwhakangungu whakatara ki muri, puta noa i to tinana, me te peehi i te nekehanga potiki, i a koe e putu ana me tetahi atu waewae.

He aha ngā mahi whakapaipai mō te Whakatarewa Te Waewae Takitahi?

• Ko nga Pistol Squats hoki e whakakii ana i te Suspension Single Leg Squats i te mea he ahua ano o te korikori waewae unilateral e hiahia ana, e whakawhanake ana i te taurite, te ruruku me te kaha o te tinana o raro, e aro ana ki nga roopu uaua ano.
• Ka taea e Glute Bridges te whakarei ake i nga painga o te Suspension Single Leg Squats ma te arotahi ki te mekameka o muri, inaa ko nga glutes me nga hamstrings, ka awhina ki te whakataurite i te kaha o to tinana o raro, me te whakapai ake i to mahi i roto i te squat waewae kotahi.