Whakawehea Squats

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

Whakataki ki te Whakawehea Squats

Ko te Split Squats he mahi tino nui e aro ana ki nga roopu uaua maha, tae atu ki nga whaawha, glutes, me nga hamstrings, na reira ka whakarei ake i te kaha o te tinana o raro me te toenga. He pai tenei korikori mo nga tangata takitahi ahakoa te taumata whakapakari tinana, mai i te hunga kaitoi ki nga kaitäkaro matatau, i te mea ka taea te whakarereke kia rite ki te kaha o te tangata. Kei te pirangi nga tangata ki te whakauru i nga Split Squats ki roto i o raatau mahi ki te whakapai ake i te kaha o nga waewae, ki te whakaniko i te tino pumau, ki te whakapiki i te ngawari, ka whai waahi katoa ki te pai ake o te mahi tinana.

Whakarite i te: He Whakateretere-Whakamārama Whakawehea Squats

• Kia tika to tinana o runga, kia whakamuri o pakihiwi, kia marie, kia kauae ki runga. Ka taea o ringaringa ki runga i to hope, ka toro atu ranei mo te taurite.
• Whakahekea to tinana kia tae ra ano to turi o mua ki te koki 90-tohu, a ko to turi o muri kei runga ake i te papa. Me papa to rekereke o mua ki runga i te papa me to turi ki runga tika i to rekereke.
• Whakahokia koe ki runga ki te turanga timatanga ma te pehi ki to rekereke o mua, kia taurite to taumaha, kaua e anga whakamua, whakamuri ranei.
• Whakahokia ano te mahi i tera taha ma te hikoi whakamua me to waewae maui me te hoki ki muri me to waewae matau.

Nga Tohu mō te Whakaputa Whakawehea Squats

• **Whakamaua te Turanga Tika**: Kia mau tonu to rama i roto i te mahi. Ko te okioki ki mua, whakamuri ranei ka nui te taumaha ki to tuara o raro. Hei awhina ki te pupuri i te tuunga tika, uru atu to matua me te titiro tika ki mua.
• **Te Whakanoho Tikanga Waewae**: Me papa to waewae o mua ki runga i te papa, me to waewae o muri ki runga i ona matimati. A ape i te tuku i to turi o mua ki te ana ki roto, ki waho ranei, kia rite tonu te tohu ki to waewae.
• **Te Nekehanga Whakahaere

Whakawehea Squats He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Whakawehea Squats?

Ae, ka taea e nga kaimatai te mahi i nga mahi Split Squats. He mahi tino pai mo te hunga timata i te mea ka awhina i te whakapakari i te kaha me te pumau o te tinana o raro. Ka aro atu ki nga whaa, nga hamstrings, nga glutes, me nga kuao kau, me te awhina hoki ki te whakapai ake i te toenga me te whakakotahi. Heoi, he mea nui kia timata ki te taumaha mama, ahakoa te taumaha tinana noa, me te aro ki te ahua kia kore ai e whara. Pērā i ngā mahi hou, me puhoi te tiimata me te whakanui haere i te kaha i te mea ka pai ake te kaha me te manawanui.

He aha ngā rerekētanga māori o te Whakawehea Squats?

• Te Taapiri Taha Taha: I tenei putanga, ka puta koe ki te taha ki te mahi i te squat, e aro ana ki o huha o roto, o waho.
• Jumping Split Squat: He rerekee ake tenei ka taapirihia e koe he peke ka huri koe i nga waewae, ka piki ake te wero mate pukupuku.
• Weighted Split Squat: Ko tenei rereketanga ko te pupuri i te dumbbell i ia ringa, i te paera ranei ki to tuara, me te taapiri i te aukati ki te mahi.
• Rear Foot Elevated Split Squat: He rite ki te Bulgarian squat wehewehe, ko tenei rereketanga ko te hiki i to waewae o muri ki runga i te tauera, i te hikoi ranei, engari me te arotahi ki te pupuri i te rama kia tika ake kia uru atu ki nga whaa.

He aha ngā mahi whakapaipai mō te Whakawehea Squats?

• Bulgarian Split Squats: He rerekee tenei o te squat wehewehe e uru ana ki te hiki i te waewae o muri, ka piki ake te uaua me te kaha o te mahi, na reira ka whakanui ake i te kaha me te toenga o nga uaua o raro o te tinana e whaaia ana i roto i te waahi wehe tawhito.
• Te pikinga ake: He painga te pikinga ake na te mea he rite tonu nga nekehanga ki te kuiti wehe engari ka taapirihia he waahanga o te taurite me te ruruku. Ka awhina tenei mahi ki te whakapakari i nga whaa, nga hamstrings, me nga glutes, penei i te waahi wehe, me te whakapai ake i te kaha me te pumau.