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 mahi whakawero e aro nui ana ki nga quadriceps, hamstrings, me te glutes, e awhina ana ki te whakapai ake i te toenga, te whakakotahitanga, me te kaha o te tinana o raro. He pai mo nga kaitakaro me te hunga kaingākau ki te whakapakari tinana o waenga ki nga taumata teitei e whai ana ki te whakarei ake i o raatau mahi tinana, mahi takaro ranei. Ka hiahia pea nga tangata takitahi ki te whakauru i tenei mahi ki roto i o raatau mahinga na te mea ehara i te mea ka whakanui noa i te kaha me te manawanui, engari ka whakatairanga ano i te pumau me te neke, he mea nui mo nga mahi o ia ra me te aukati i nga whara.

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

• Torohia tetahi waewae ki muri i a koe ka tuu ki roto i te pourakau o te here iri, kia piko to waewae tu kia mau.
• Whakahekea to tinana ki roto i te tuutuu waewae kotahi ma te piko o to turi tu, kia noho tika to uma me to matua.
• Me whakarite kia rite to turi ki to waewae, kaua hoki e toro atu ki tua o ou matimati i a koe e heke iho ana.
• Panahia te rekereke o to waewae e tu ana kia hoki mai ki te tuunga timatanga, kia mau tonu te taurite me te mana whakahaere puta noa i te nekehanga.

Nga Tohu mō te Whakaputa Whakatarewa Te Waewae Takitahi Squat

• Kia mau tonu te taurite: He mea nui kia mau tonu te taurite puta noa i te mahi. Kaua e piko ki mua, whakamuri ranei. Me noho to tinana ki te raina tika mai i to mahunga ki te waewae kei runga i te whenua.
• Te Puka Tika: I te wa e whakahekehia ana to tinana, kia kore e puta to turi o mua i o maihao. He hapa noa tenei ka pa ki nga whara o nga turi. Engari, arotahi ki te whakaheke i to tinana ki raro, kia mau tonu to turi ki to waewae.
• Nga Nekehanga Whakahaerehia: Mahia te mahi me nga nekehanga puhoi me te whakahaere. A ape i te tere i roto i te squat, na te mea ka raru te ahua me te whara kino.
• Te Hohonutanga o te Squat: Ngana ki te

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 Waewae Squat, engari me timata me te putanga whakarereke, me te kaha ake ranei kia pai ai te ahua me te karo i te whara. E taunaki ana kia whai kaiwhakangungu, ma tetahi tangata mohio ranei hei arahi i a raatau i roto i nga mahi i te tuatahi. Me taurite me te kaha o tenei korikori, no reira he mea nui kia ahu whakamua. He pai pea ki te timata ki te squats auau, lunges ranei i mua i te neke ki te whakatārewatanga uaua squats wehenga waewae kotahi.

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

• Kaitito Wehenga Squat: I tenei rereketanga, ka mau koe i te kettlebell, te dumbbell ranei i mua i to uma, me te taapiri i tetahi waahanga taumaha ki te mahi.
• Rear Foot Elevated Split Squat: He rite ki te putanga Bulgarian, ko tenei rereketanga ko te waewae o muri kua piki engari ko te waewae o mua kei runga i te mata teitei, ka piki ake te awhe o te nekehanga me te kaha.
• Jumping Split Squat: Kei roto i tenei rereketanga hihiri te peke me te whakawhiti waewae i te rangi, me te taapiri i te huānga mate ngakau me te plyometric ki te mahi.
• Te Taha Whangai Taha: Engari kia kotahi te waewae i muri i tetahi, i roto i tenei rereketanga, ka takahia e koe tetahi waewae ki waho ki te taha ka mahi i te waewae kotahi, ka aro ki nga huha o roto me waho.

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

• He pai hoki te whakakii a Lunges ki te Suspension Single Leg Split Squats, i te mea he rite te mahi o nga uaua engari he rereke nga tauira nekehanga, e awhina ana ki te whakapai ake i te kaha me te pumau o te tinana o raro, me te whakarato i nga momo mahi whakangungu.
• Ko te korikori o te Glute Bridge tetahi atu tino pai, na te mea e aro ana ki nga glutes me nga hamstrings, nga uaua e mahi ana i te wa o te Whakatarewa Kotahi Waewae Wehenga Squats, engari me te aro ki te toronga hipoki, ka taea te whakapai ake i te kaha o te mekameka o muri me te whakataurite i nga mahi kua mahia. i roto i te wehenga squat.