Whakawhanawhia te Barbell Squat

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

Whakataki ki te Whakawhanawhia te Barbell Squat

Ko te Barbell Split Squat he mahi whakapakari kaha e aro nui ana ki nga whaa, glutes, me nga hamstrings, me te whakapai ake i te toenga me te nekeneke o te hope. He pai tenei mahi mo te hunga timata me te hunga kaingākau ki te whakapakari tinana, na te mea ka ngawari te whakarereke kia rite ki nga taumata kaha o ia tangata. Ka whiriwhiria e te tangata ki te whakauru i a Barbell Split Squats ki roto i a raatau mahi whakangungu mo tona whai hua ki te whakakaha ake i te kaha o te tinana, te whakapai ake i nga ngoikoretanga o nga uaua, me te whakatairanga i te pai ake o te tinana.

Whakarite i te: He Whakateretere-Whakamārama Whakawhanawhia te Barbell Squat

• He nui te hikoi whakamua me to waewae matau, kia mau tonu to waewae maui. Ko to tuunga timatanga tenei.
• Whakaitihia to tinana ma te whakapiko i to turi matau kia noho whakarara to huha matau ki te papa, kia tika to rama me to waewae maui kia tika.
• Panahia to rekereke matau kia tu whakamuri ki te tuunga timatanga, kia mau tonu to waewae matau ki mua.
• Whakahokia te nekehanga mo te maha o nga tukurua e hiahiatia ana, ka huri i nga waewae.

Nga Tohu mō te Whakaputa Whakawhanawhia te Barbell Squat

• Puka Tika: Whakapikohia to turi o mua kia noho whakarara to huha ki te papa, ka tata te pa o to turi ki te whenua. Ko to turi o mua me noho tika ki runga ake i to rekereke, kaua e pana ki waho. Me hiki to rekereke o muri. He hapa noa tenei ka taea te whara.
• Whakauruhia to Core: Ko tetahi atu he ko te wareware ki te whakauru i to kaupapa i te wa e mahi ana koe. Kia mau tonu to rama me to matua kia mau tonu te taurite me te pumau.
• Te Nekehanga Whakahaere: A ape i te tere haere i roto i te mahi. Whakahekea me te whakaara i to tinana i roto i te nekehanga puhoi me te whakahaere. Ka awhina tenei ki te whakauru tika i nga uaua me te karo i te whara.
• Hurihia nga Waewae: Me whakarite kia rite te mahi i nga mahi e rua

Whakawhanawhia te Barbell Squat He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Whakawhanawhia te Barbell Squat?

Ae, ka taea e te hunga timata te mahi Barbell Split Squat. Heoi, he mea nui ki te tiimata me te taumaha ngawari kia pai ai te ahua me te aukati i te whara. Ka rite ki nga mahi hou, me whai wa te hunga timata ki te ako i te tikanga tika. He pai ano pea te whai i tetahi kaiwhakangungu whaiaro, i te kaikawe whare takaro ranei hei tirotiro i nga whakamatautau tuatahi. Ka pai ake te kaha me te toenga, ka piki haere te taumaha.

He aha ngā rerekētanga māori o te Whakawhanawhia te Barbell Squat?

• Bulgarian Split Squat: I roto i tenei rereketanga, ka piki te waewae o muri ki runga i te tauera, i te hikoi ranei, ka piki ake te wero ki to pauna me te kaha o te mahi.
• Goblet Split Squat: Ko tenei putanga ko te pupuri i te kettlebell, te dumbbell ranei i to uma, ka awhina i te whakauru i to matua me te whakapai ake i to ahua.
• Tuhinga o mua Rack Split Squat: I konei, ka mau te barbell ki te tuunga whatanga o mua, he rite ki te squat o mua, e taea ai te aro tika atu i nga whaa.
• Te Taapiri Whakawhitinga Runga: I roto i tenei rerekee wero, ka mau te paera ki runga ake, e hiahia ana kia nui te nekeneke o te pokohiwi me te pumau, me te kaha matua.

He aha ngā mahi whakapaipai mō te Whakawhanawhia te Barbell Squat?

• Ka taea e te Deadlifts te whakanui ake i nga painga o te Barbell Split Squats ma te whakapai ake i te kaha o te tinana o raro, te whakarei ake i te pumau o te matua, me te whakatairanga i te pai ake o te tuunga, he mea nui mo te mahi tika i nga squats wehewehe.
• Ka taea e te Bulgarian Split Squats te taapiri i te momo ki to mahi whakangungu me te whai i nga roopu uaua rite ki te Barbell Split Squat, engari me te kaha ake o te aro ki te taurite me te pumau, na reira ka pai ake to ahua me to kaha ki te waa whakamutunga.