Whakawehea Squat

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

Whakataki ki te Whakawehea Squat

Ko te Split Squat he korikori tinana o raro e aro nui ana ki nga whaawha, glutes, me nga hamstrings, e whakatairanga ana i te kaha, te toenga, me te ngawari. He pai mo te hunga timata me te hunga kaingākau ki te whakapakari tinana na te mea ka taea te whakarereke kia rite ki nga momo taumata whakapakari tinana. Ka hiahia nga tangata takitahi ki te mahi i tenei mahi hei whakapai ake i te kaha o te tinana, kia pai ake te pumau, me te whakanui i nga mahi hakinakina katoa.

Whakarite i te: He Whakateretere-Whakamārama Whakawehea Squat

• Kia tika to tinana o runga, me te whakamuri o ou pakihiwi me te whakangāwari me te kauae ki runga, katahi ka whakahekea to tinana ki te mea ka taea e koe ma te piko o ou turi. Ko to turi matau kia tika ki runga ake i to rekereke, kaua hoki to turi maui e pa ki te papa.
• Kia mau ki tenei tuunga mo etahi hēkona, kia mau tonu to uho me te tapawha o to hope.
• Pania ki runga ki te turanga timata ma to rekereke matau, kia taurite to taumaha, kaua e anga whakamua, whakamuri ranei.
• Whakahokia te nekehanga me to waewae maui ka hikoi whakamua. Kia mahara kia rite te maha o nga tukuruatanga ki ia taha kia taurite ai te whanaketanga kaha.

Nga Tohu mō te Whakaputa Whakawehea Squat

• **Whakamaua te Turanga Tika**: He mea nui kia noho tika to tinana puta noa i te korikori. Ko te piko ki mua ka whakararu i to tuara o raro, ka neke atu te arotahi mai i nga uaua o raro.
• ** A ape i te Whakanuia o te Turi **: Kaua rawa e tukua to turi o mua kia toro atu ki mua i ou maihao i a koe e whakaheke ana i to tinana. He hapa noa tenei ka pa ki nga whara o nga turi. Engari, kia rite tonu to turi ki to rekereke.
• **Te Nekehanga Whakahaere**: Kaua e tere te neke. Whakahekea to tinana i runga i te mana whakahaere ka panaia ki runga ki te turanga timatanga. Ma tenei ka whakarite kei te whai hua koe ki te whakauru i o uaua me te kore e whakawhirinaki

Whakawehea Squat He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Whakawehea Squat?

Ae, ka taea e nga kaimatai te mahi i te mahi Split Squat. He mahi tino pai mo te tinana o raro e aro ana ki te whaa, te hamstrings, te glutes, me nga kuao kau. Heoi, he mea nui ki te timata ki te taumaha marama, ki te taumaha tinana noa ranei, me te aro ki te ahua me te toenga i mua i te taapiri i nga taumahatanga taumaha. Pērā i ngā mahi hou, he pai pea te whai i te kaiwhakangungu, i te tangata mohio ranei e whakaatu ana i te nekehanga i te tuatahi kia pai ai te ahua me te aukati i te whara.

He aha ngā rerekētanga māori o te Whakawehea Squat?

• Te Taapiri Whakawhiti: Engari i te neke whakamua, whakamuri ranei, ka neke tahataha koe i roto i tenei rereketanga, e aro ana ki nga huha o roto me waho.
• Rear Foot Elevated Split Squat: He rite ki te Bulgarian squat wehewehe, engari ko te waewae o muri ka hikina ki runga i te mata o raro, ano he taahiraa, he pouaka iti ranei.
• Tuhinga o mua Waewae Whakanuia: Ko tenei rereketanga ko te whakanui i te waewae o mua i runga i te taahiraa, i te pouaka iti ranei, ka awhina i te whakapai ake i te nekehanga me te pauna.
• Goblet Split Squat: Kei roto i tenei rereketanga he dumbbell, he kettlebell ranei kei te taumata o te uma, he wero ano ki to matua me to tinana o runga i a koe e mahi ana i te squat wehenga.

He aha ngā mahi whakapaipai mō te Whakawehea Squat?

• Bulgarian Split Squats: Ko tenei mahi he rerekeetanga uaua ake o te wehenga wehenga e hiahia ana kia nui ake te toenga me te ruruku, e taea ai te whakapai ake i to mahi i roto i te wahanga wehenga paerewa.
• Squats: Squats, like squats split, mahi i nga roopu uaua nui i roto i te tinana o raro, tae atu ki nga glutes, quads, me te hamstrings. Ko te mahi squats i nga wa katoa ka awhina i te whakanui ake i te kaha me te mau tonu o enei uaua, ka ngawari ake te mahi i nga squats wehewehe.