Whakatarewa Te Waewae Takitahi Squat

• Kōaro Tinana: Ngo-pango
• Taputapu: Whakakētia
• Kōaro Mīhini: Gluteus Maximus
• Kōaro Tuarua: Adductor Magnus, Quadriceps, Soleus

Whakataki ki te Whakatarewa Te Waewae Takitahi Squat

Ko te Suspension Single Leg Split Squat he whakakorikori tinana o raro whai hua hei whakanui i te kaha, te taurite, me te ngawari. He pai mo nga kaitakaro, kaingākau tinana, me te hunga e whai ana ki te whakapai ake i te kaha me te pumau o te tinana. Kei te pirangi nga tangata ki te mahi i tenei mahi na te mea e aro ana ki nga roopu uaua maha i te wa kotahi, tae atu ki nga whaawha, glutes, me nga hamstrings, te whakatairanga i te tipu o te uaua me te whakapai ake i te oranga tinana.

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

• Tu teitei, uruhia to uho, ka pupuri i o ringaringa ki runga i ou hope, ka totoro ranei ki mua i a koe mo te taurite.
• Whakapikoa to waewae e tu ana ki te whakaheke i to tinana ki raro ki te tuutuu, kia kore to turi e pahemo atu i ou maihao me te pupuri i to tuara kia tika.
• Panahia te rekereke o to waewae e tu ana hei hiki ake i to tinana ki runga ki te turanga timatanga.
• Whakahokia tenei nekehanga mo te nui o nga tukurua e hiahiatia ana, ka huri i nga waewae me te mahi i nga mahi ano.

Nga Tohu mō te Whakaputa Whakatarewa Te Waewae Takitahi Squat

• Te Whakaritenga Tika: Me whakarite kia rite to turi o mua ki to rekereke, kaua hoki e pahemo i ou maihao ina heke koe ki roto i te tuupapa. He hapa noa tenei ka taea te whakapouri i to turi, ka whara.
• Te Tohanga Taumaha: Me toha to taumaha ki waenga i te rekereke me te poi o to waewae o mua. Kaua e piko ki mua, whakamuri ranei, na te mea ka kore to pauna me te whakaiti i te whaihua o te mahi.
• Te Nekehanga Whakahaere: Mahia te mahi i runga i te mana whakahaere. A ape i te tere i roto i te nekehanga, te whakamahi i te torohaki ki te hiki ake i a koe mai i te tuupapa. Engari, arotahi ki te whakauru i nga uaua o o waewae me o glutes ki

Whakatarewa Te Waewae Takitahi Squat He Pātai Ā Tene

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

Ae, ka taea e te hunga timata te mahi Whakatarewa Kotahi Waewae Wahia Squat, engari he uaua pea na te toenga me te kaha e hiahiatia ana. E taunaki ana kia timata ma te squats taumaha tinana, lunges ranei i te tuatahi ki te whakapakari i te kaha me te taurite. Na, ka anga whakamua ki te whakatārewatanga te wehenga o te waewae kotahi me te awhina o te kaiwhakangungu kia pai ai te ahua me te tikanga kia kore ai e whara.

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

• Ko te Waewae Mua Whakanuia Te Waewae Squat: I tenei putanga, ka piki te waewae o mua ki runga i te hikoi, i te papaahi ranei, ka piki ake te awhe o te nekehanga me te kaha o te mahi.
• Ko te Goblet Split Squat: Kei roto i tenei rereketanga he kettlebell, he dumbbell ranei e mau ana ki te taumata o te uma, me te taapiri i tetahi atu waahanga o te tinana o runga me te kaha matua ki te mahi.
• Ko te Rear Foot Elevated Split Squat: He rite ki te Bulgarian Split Squat, engari ko te waewae o muri ka whakanohoia ki runga i te kaiwhakangungu whakatara, ka nui ake te koretake me te hiahia kia nui ake te pauna.
• Ko te Lateral Split Squat: Ko tenei putanga ko te hikoi ki te taha, kaua ki te anga whakamua, me te aro ki nga huha o roto me waho hei taapiri atu ki nga glutes me nga whaa.

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

• Pistol Squats: Pērā i te Suspension Single Leg Split Squat, Pistol Squats he mahi takitahi e awhina ana ki te whakapai ake i te pauna, te ruruku, me te kaha o te waewae. He rite tonu ta ratou wero i to tinana o raro engari kaore e hiahiatia he taputapu, he mea tino pai mo te momo me te waatea.
• Lunges: Ka mahi nga lunges i runga i nga uaua o raro o te tinana me te Suspension Single Leg Split Squat. Ka awhina ano hoki ratou ki te whakapai ake i te taurite me te ruruku, me te rereke o nga rereketanga o te lunge e waatea ana ka taea te whakarato i nga momo wero me te whakaurunga mo nga uaua.