Te Whakaoho Mate
Āhuatanga whakamahi
Ngā Mahi Whai Ake:
Tiki i te whare taonga mahi i runga i ō pōtae!
Whakataki ki te Te Whakaoho Mate
Ko te Lever Deadlift he mahi whakapakari kaha e aro nui ana ki te tuara o raro, ki te glutes, me te hamstrings, me te whakauru ano ki te tinana me te tinana o runga. He mahi tino pai mo te hunga timata me te hunga kaingākau ki te whakapakari tinana, na te kaha o te whakakaha o te miihini reanga. Ka hiahia pea nga tangata ki te whakauru i tenei mahi ki roto i a raatau mahi ki te whakapai ake i o raatau tuunga, ki te whakakaha ake i te kaha o te tinana, me te whakakaha i te whakapakari tinana hei awhina i nga mahi o ia ra.
Whakarite i te: He Whakateretere-Whakamārama Te Whakaoho Mate
- Tu tika ki te paera me o waewae te whanui o nga pakihiwi, piko ki nga hope me nga turi ki te hopu i te pito o te paera.
- Me to tuara kia tika, kia piki te uma, me te uho ki runga, hikitia te paera ma te whakatika i ou hope me ou turi, kia piri tonu te pae ki to tinana.
- Kia tu tika koe, tatari mo te wa poto i mua i te whakahekenga o te paera ki te waahi timata, me te pupuri i te mana puta noa i te nekehanga.
- Whakahokia te mahi mo te maha o nga tukurua e hiahiatia ana, me te whakarite kia tika to puka puta noa.
Nga Tohu mō te Whakaputa Te Whakaoho Mate
- ** A ape i te Whakanuia **: Ko te hapa noa ko te whakaroa i te tuara me te kaki i te wa e hiki ana. Ka taea e tenei te arahi ki te raruraru me te whara. Kia mau tonu to kaki kia rite ki to tuara, ka ara ake me o waewae me o hope, kaua to tuara.
- **Te Nekehanga Whakahaere**: Kaua e tere te neke. Me puhoi te nekehanga o te riihi whakamate. Whakahekea te reima, katahi ka whakamahi i ou hope me o waewae ki te pana whakamuri ki runga ki te turanga timatanga. Ka awhina tenei ki te whakauru i nga uaua tika me te aukati i te whara.
- ** Manawa
Te Whakaoho Mate He Pātai Ā Tene
Ka taea e ngā tāngata kapihi te Te Whakaoho Mate?
Ae, ka taea e te hunga timata te mahi i te mahi Lever Deadlift, engari he mea nui kia tika te mahi kia kore ai e whara. E taunaki ana kia tiimata me te taumaha mama ake ka piki haere i te wa e pai haere ana te kaha me te ahua. Mena ka taea, he pai ano te whai i tetahi tohunga mo te whakapakari tinana, he tangata kaikawe whakangungu ranei e whakaatu ana i te mahi i te tuatahi ki te whakarite tikanga tika.
He aha ngā rerekētanga māori o te Te Whakaoho Mate?
- Ko te Lever Romanian Deadlift e aro nui ake ana ki nga hamstrings me nga glutes ma te pupuri i nga waewae i te wa e hiki ana.
- Ko te Lever Sumo Deadlift tetahi atu momo rerekee e tu ana nga waewae ki te whanui atu i te whanui o te pakihiwi, e aro ana ki nga huha o roto me nga papa.
- Ko te Lever Stiff-Leg Deadlift he rerekee e whakanui ana i nga hamstrings me te tuara o raro, kia noho tika tonu nga waewae puta noa i te hiki.
- Ko te Lever Deadlift ki te Row he rerekeetanga puhui e whakakotahi ana i te hiki mate me te nekehanga hoe, e mahi ana i te tinana o raro me runga.
He aha ngā mahi whakapaipai mō te Te Whakaoho Mate?
- Ko te Barbell Row he mahi tino pai ki te Lever Deadlift na te mea e aro ana ki nga uaua o muri o runga, e whakapakari ana i te kaha o te tinana ki te pupuri i te kaha, te u o te tu i te wa o te hiki.
- Ko te Romanian Deadlift e whakakii ana i te Lever Deadlift ma te aro nui atu ki nga hamstrings me te tuara o raro, he uaua tino nui e whakamahia ana i roto i te nekehanga deadlift, a ka awhina i te whakapai ake i te nekehanga o te hope me te ngawari, he mea nui enei e rua mo te mahi deadlifts i runga i te haumaru me te whai hua.
He kupu whakaurunga mō Te Whakaoho Mate
- Whakanuia te Miihini Whakamate
- Ko te Mahi Quadriceps
- Mahi Mahi Huha
- Nga Mahi Whakatau Whakamate
- Whakangungu Kaha me te Miihini Leverage
- Te Whakaoho Mate mo nga Huha
- Mahi Whakakaha Quadriceps
- Whakanuia te Mahi Miihini
- Ko te Mahinga Whakamate me te Miihini Leverage
- Ko te Mahi Whakapakari Whanake Maamaa