Te Mete Whakaeke-a-Lateral
Āhuatanga whakamahi
Ngā Mahi Whai Ake:
Tiki i te whare taonga mahi i runga i ō pōtae!
Whakataki ki te Te Mete Whakaeke-a-Lateral
Ko te Smith Lateral Step-Up he mahi tino whai hua o te tinana o raro e aro ana ki nga glutes, quads, me nga hamstrings, e whakatairanga ana i te tipu o te uaua, te kaha, me te toenga. He mahi tino pai mo te hunga kaitoi me te hunga kaingākau ki te whakapakari tinana na tona taumata uaua ka taea te whakarite i runga i te taumaha i whakamahia. Ka hiahia pea nga tangata takitahi ki te whakauru i tenei mahi ki o raatau mahi mo tona kaha ki te whakapai ake i te kaha o te waewae, te whakanui ake i nga mahi hakinakina, me te awhina i nga nekehanga mahi o ia ra.
Whakarite i te: He Whakateretere-Whakamārama Te Mete Whakaeke-a-Lateral
- Tu ki tahaki ki te pae, tuu to waewae tata ki runga i te papa hikoi me to waewae ki runga ki te whenua.
- Pana atu i te turanga o te hikoi, whakaarahia to tinana ki runga kia roa rawa te toronga o to waewae takahanga, me te pupuri i to waewae atu i te whenua.
- Whakahokia to tinana ki raro ki te waahi timatanga, kia kore to waewae i runga i te whenua e mau i to taumaha.
- Whakahokia tenei motini mo te maha o nga tukurua e hiahiatia ana, ka huri i nga taha ki te mahi i tera atu waewae.
Nga Tohu mō te Whakaputa Te Mete Whakaeke-a-Lateral
- Whakauruhia to Core: Whakauruhia to matua me te pupuri i te tuunga tika puta noa i te mahi. Ehara tenei i te mea nui mo te taurite, engari ka whakarite kia noho tonu te arotahi o te whakakori tinana ki runga i nga uaua kua tohua - ko nga glutes, quads me te hamstrings. Ko te okioki nui ki tetahi taha, ka piko ranei ka whara ki muri.
- Te Nekehanga Whakahaere: A ape i te tere o nga nekehanga. Ko te matua ki te Smith Lateral Step-Up he mea whakahaere, he nekehanga whakaaro. Panahia to waewae i runga i te hikoi, whakaarahia to tinana ki runga me te ata haere
Te Mete Whakaeke-a-Lateral He Pātai Ā Tene
Ka taea e ngā tāngata kapihi te Te Mete Whakaeke-a-Lateral?
Ae, ka taea e te hunga hou te mahi i te korikori Smith Lateral Step-Up. Heoi, he mea nui ki te tiimata me te taumaha ngawari, me te pae noa ranei kia pai ai te ahua me te aukati i te whara. Pērā i ngā mahi hōu, e tūtohu ana me tuku he kaiwhakangungu, he tangata mātanga rānei ki te whakaatu i te mahi i te tuatahi kia tika ai te tikanga. He mea nui ano hoki te whakarongo ki to tinana, kaua hoki e akiaki wawe.
He aha ngā rerekētanga māori o te Te Mete Whakaeke-a-Lateral?
- Te Taapiri Taapiri Taapiri: I tenei rereketanga, ka whakanohohia he roopu aukati ki te taha o nga huha hei whakanui ake i te kaha o te korikori me te whakauru i nga glutes me nga huha.
- Te Taahi-a-te-Lateral me te Whakanui Turi: Ko tenei rereketanga ka taapirihia he hikinga turi ki te tihi o te nekehanga o te hikoi, te whakauru i te matua me te whakapai ake i te toenga me te ruruku.
- Te Huringa Whakamuri me te Kickback: Ko tenei rereketanga ka taapirihia he whana waewae ki runga ake o te nekehanga ki runga, ka uru atu ki nga glutes me nga hamstrings.
- Plyometric Lateral Step-Up: Ko tenei rereketanga kaha-nui ka uru ki te taapiri i te peke ki te tihi o te nekehanga piki, te whakanui ake i te wero mate pukupuku me te whakapai ake i te kaha me te kakama.
He aha ngā mahi whakapaipai mō te Te Mete Whakaeke-a-Lateral?
- Lunges: Ka uru ano nga Lunges ki nga glutes, quads, me te hamstrings, he rite ki a Smith Lateral Step-Ups, me te awhina ki te whakapai ake i te toenga me te ruruku, ka waiho hei taapiri pai ki nga mahi whakangungu tinana iti.
- Te Whakaoho Kuao: Ka whakakiia e te Whakanui kuao ki te Smith Lateral Step-Ups ma te aro ki nga uaua o raro o te waewae, e mahi ana hoki i te wa o te hikoi, e whakarato ana i te whakangungu tinana o raro me te whakarei ake i te kaha o te waewae.
He kupu whakaurunga mō Te Mete Whakaeke-a-Lateral
- Te Mahi Miihini Smith
- Mahi Quadriceps
- Te Mahi Whakakaha Huha
- Te Hangarau Whakanui-a-Lateral Smith
- Mahi Mahi Taputapu Taonga
- Smith Miihini Quadriceps Mahi
- Mahi Hanga Waewae
- Mahi Mahi Huha Miihini Smith
- Te Mahi Miihini Ake Smith
- Smith Machine Lateral Step-Up Aratohu