Kotahi te whana waewae
Āhuatanga whakamahi
Ngā Mahi Whai Ake:
Tiki i te whare taonga mahi i runga i ō pōtae!
Whakataki ki te Kotahi te whana waewae
Ko te One Leg Kickback he mahi tino whai hua o te tinana o raro e aro nui ana ki nga glutes me nga hamstrings, e awhina ana ki te whakapakari, ki te tangi, ki te whakairo i enei waahanga. He mahi tino pai mo te hunga timata me te hunga kaingākau ki te whakapakari tinana na te mea ka taea te whakarereke kia uru ki nga taumata kaha me nga taumata whakapakari tinana. Ka hiahia pea nga tangata takitahi ki te whakauru i tenei mahi i roto i a raatau mahi ki te whakapai ake i te kaha o te tinana o raro, te whakanui i te pauna me te pumau, me te whakatutuki i te waahanga o muri ake.
Whakarite i te: He Whakateretere-Whakamārama Kotahi te whana waewae
- Kia mau tonu to matua me to tuara kia tika i a koe ka hikina tetahi waewae mai i te whenua, ka piko ki te koki 90-tohu.
- Kia ata whanahia to waewae kua hikina ki muri, whakarunga, whakaroahia kia rite ki to tinana.
- Kia mau ki tenei tuunga mo te wa poto, me te kopiri i o glutes ki runga o te nekehanga.
- Whakahokia to waewae ki raro ki te tuunga timatanga, kia mau tonu to mana whakahaere me te kore e tuku to turi kia pa ki te whenua i mua i te mahi ano.
Nga Tohu mō te Whakaputa Kotahi te whana waewae
- Whakauruhia to Core: Whakauruhia to matua puta noa i te mahi. Ehara tenei i te awhina anake ki te whakapumau i to tinana engari ka tiaki ano i to tuara o raro mai i nga taumahatanga kore. Ko te pohehe noa ko te wareware ki te whakauru i te matua, ka pa ki te mamae o muri, ki te whara ranei.
- Te Nekehanga Whakahaere: Ka whana koe ki muri, mahia kia puhoi me te whakahaere. A ape i te piu tere o to waewae ki muri, ki tua atu, na te mea ka raru to tuara ka kore e pai te mahi i o glutes.
- Kia mau tonu to kaki: Ko tetahi atu he ko te titiro ake i te wa e mahi ana i te mahi, ka raru to kaki. Engari, kia noho kore to kaki ma te titiro iho ki te papa.
- Katoa o te Motini: Me tino toro atu to waewae ki muri
Kotahi te whana waewae He Pātai Ā Tene
Ka taea e ngā tāngata kapihi te Kotahi te whana waewae?
Ae, ka taea e te hunga timata te mahi whana ki te waewae kotahi. He mahi ngawari me te whai hua ki te aro me te whakapakari i nga uaua glute. Heoi, he mea nui mo te hunga timata ki te timata ki te taumaha mama, karekau ranei he taumahatanga, me te piki haere i te wa e pai haere ana to ratou kaha. He mea nui ano kia mau tonu te ahua kia kore ai e whara. Ki te kore e tino mohio, he pai ki te rapu tohutohu mai i tetahi tohunga ngaio tinana.
He aha ngā rerekētanga māori o te Kotahi te whana waewae?
- Te Whana Whakamuri Fire Hydrant: Ka timata ano tenei putanga i nga whaa katoa, engari kaua e whana tika whakamuri, ka hikina to waewae ki te taha ka whana whakamuri.
- Te Whakamuri Tu: Ka mahia tenei rereketanga i te wa e tu ana, ma te whakamahi i te pakitara, i te tuuru ranei mo te toenga i a koe e whana ana tetahi waewae ki muri.
- Te Weighted Kickback: Kei roto i tenei putanga te whakamahi i nga taumaha rekereke, i te roopu aukati ranei hei whakanui ake i te wero i te wa e mahi ana i te whana.
- Te Whanaketanga Paerewa: Ko tenei rerekee me he pae, he hikoi ranei, ka tuu o ringaringa me tetahi pona ki runga i te tauera, ka whana atu tetahi waewae ki muri.
He aha ngā mahi whakapaipai mō te Kotahi te whana waewae?
- Lunges: Pērā i te whana waewae kotahi, ka mahi nga lunges i nga glutes, hamstrings, me te whaa. Ka awhina ano te korikori ki te whakapai ake i te taurite me te ruruku, ka taea te whakanui i te whai huatanga o te whana kotahi waewae.
- Piriti Glute: Ko tenei mahi e aro ana ki nga glutes me nga hamstrings, he rite ki te whana waewae kotahi. Ma te wehe i enei uaua, ka taea e te piriti glute te whakanui ake i te kaha me te pumau i roto i te tinana o raro, te whakapai ake i te mahi o te whana waewae kotahi.
He kupu whakaurunga mō Kotahi te whana waewae
- Ko te mahi taumaha tinana mo nga hope
- Ko te whakangungu whana waewae kotahi
- Ko nga mahi whakapakari hip
- Ko te whakangungu hip taumaha tinana
- Mahi whana waewae kotahi
- He whakangungu i te kainga mo nga hope
- Karekau he taputapu whakangungu hip
- Ko nga mahi glute me te hip
- Kotahi te whana waewae mo te kaha o te hope
- Ko te korikori tinana mo nga uaua hope