Whakapae Whakapae Squat me Whakapae Pallof Hold
Āhuatanga whakamahi
Ngā Mahi Whai Ake:
Tiki i te whare taonga mahi i runga i ō pōtae!
Whakataki ki te Whakapae Whakapae Squat me Whakapae Pallof Hold
Ko te Band Split Squat me te Horizontal Pallof Hold he whakangungu matawhānui e aro ana ki te maha o nga roopu uaua, tae atu ki nga glutes, quads, hamstrings, me te matua, na reira ka whakarei ake i te kaha o te tinana me te pumau. He pai mo te hunga takitahi i nga taumata whakapakari tinana katoa, mai i te hunga timatanga ki te hunga matatau, e whai ana ki te whakapai ake i te kaha o te tinana o raro, te pumau me te taurite. Ko te whakauru i tenei mahi ki roto i to mahinga ka taea te awhina i te aukati i te whara, te whakapai ake i nga mahi hakinakina, me te whakatairanga i te pai o te tinana.
Whakarite i te: He Whakateretere-Whakamārama Whakapae Whakapae Squat me Whakapae Pallof Hold
- Me wehe atu i te waahi punga tae noa ki te raruraru i roto i te roopu, ka neke ki te waahi wehe me te waewae e tata ana ki te punga ki mua.
- Whakahekea to tinana ki roto i te waahi wehe, ka piko nga turi e rua ki te 90 nga nekehanga, me te pupuri i to rama kia tika, ka toro atu te roopu ki mua i to uma.
- Kia mau tonu te pupuri i te Pallof, me te aukati i te kume a te roopu ki te waahi punga, i a koe e pupuri ana i te tuunga squat wehe mo etahi hēkona.
- Panahia ki runga ki te tuunga timata, kia toro atu te roopu ki mua i to uma, katahi ka whakahoki ano mo te maha o nga whakautu i mua i te huri i nga taha.
Nga Tohu mō te Whakaputa Whakapae Whakapae Squat me Whakapae Pallof Hold
- Te Mahi Tika: I a koe e heke iho ana ki roto i te waahi wehe, pehia te roopu ki mua i a koe kia toro noa o ringaringa. Ko te pupuri Palof whakapae tenei. Tatari mo te wa poto, ka toia te peera ki to uma i a koe e pana ana ki te tu. Kia mau tonu to mahi me to tuara kia tika i roto i te mahi.
- A ape i te Piki: Ko tetahi hapa noa ko te okioki ki tetahi taha, ki tetahi atu ranei i te wa e mahi ana. Ka taea e tenei te whakawhanake i nga uaua koretake me te whara pea. Hei karo i tenei, arotahi ki te pupuri i to tinana me te tohatoha o to taumaha ki waenga i nga waewae e rua.
Whakapae Whakapae Squat me Whakapae Pallof Hold He Pātai Ā Tene
Ka taea e ngā tāngata kapihi te Whakapae Whakapae Squat me Whakapae Pallof Hold?
Ae, ka taea e te hunga timata te mahi i te Whakakorikori Whakapae Whakapae Squat me te Pallof Hold Whakapae. Heoi, he mea nui ki te tiimata me te roopu aukati marama me te aro ki te pupuri i te ahua tika. He nekehanga uaua e whakakotahi ana i te kaha o te tinana o raro, te pumau matua, me te taurite, no reira ka roa pea te mohio. Mena kare koe i te tino mohio me pehea te mahi tika i tenei mahi, he pai ki te patai ki tetahi kaiwhakangungu whaiaro, ki tetahi tohunga toi tinana ranei mo te arahi.
He aha ngā rerekētanga māori o te Whakapae Whakapae Squat me Whakapae Pallof Hold?
- Te Taapiri Whakawehea me te Pumau Hauroki Pallof: I tenei rereketanga, ka mau koe i te roopu aukati, he wero ahurei ki o obliques me etahi atu uaua matua.
- Te Taapiri Whakawaahi me te Pumau Pallof O runga: Ko tenei rerekee me pupuri e koe te peera parenga ki runga ake i te wa e mahi ana i te squat wehe, ka taea te whakapai ake i te pumau me te nekeneke o te pakihiwi.
- Ko te Roopu Whakawaahi me te Roopu Pallof Pumau: Ko tenei ko te mahi i te waahi wehe i te wa e huri ana i te roopu aukati mai i tetahi taha ki tetahi taha, ka taea te whakapai ake i te kaha hurihuri me te pumau.
- Te Taapiri Whakawaahi me te Perehi Pallof: Ko tenei rerekee ko te mahi i te tuutuu wehe i te wa e pehi ana i te roopu aukati ki mua i to tinana, ka wero i to pumau me te kaha o te tinana o runga.
He aha ngā mahi whakapaipai mō te Whakapae Whakapae Squat me Whakapae Pallof Hold?
- Tapahi Tauira: Ka whakakiia e tenei mahi te Band Split Squat me te Horizontal Pallof Hold ma te aro ki nga uaua titaha me te kaha matua. He rite te nekehanga hurihuri ki te Pallof Hold, hei awhina i te whakawhanaketanga o te oranga tinana me te pumau, he mea nui mo te wehenga wehe.
- Piriti Glute: Ka awhina tenei mahi ki te whakakaha i nga glute me nga hamstrings, he uaua matua e whakamahia ana i roto i te Band Split Squat me te Horizontal Pallof Hold. Ma te whakanui ake i te kaha o enei uaua, ka taea e ia te whakapai ake i te kaha me te pumau i roto i te tinana o raro, me te pai ake o te mahi me te pumau i roto i te waahi wehewehe.
He kupu whakaurunga mō Whakapae Whakapae Squat me Whakapae Pallof Hold
- Ko te whakakorikori a Band Split Squat
- Te mahi huha me te roopu
- Roopu Wehenga Squat me te Pallof Hold
- Ko nga mahi a te roopu aukati mo nga huha
- Pallof Hold with Split Squat
- Ko te whakangungu tinana o raro me te roopu
- Ko nga mahi a te roopu mo te kaha o nga waewae
- Ritua Squat ki Whakapae Pallof Hold
- Roopu Split Squat mo te whakapakari i te huha
- Whakakaha huha me te roopu whakakeke.