1. Wall Squat (Wall Sit): E tika ana mo te hunga timata, mo te hunga ranei he ngoikore te uaua o te uaua.
Te Wehenga Nekehanga: Tu atu ki te haurua o te hikoi mai i te pakitara, me te whanui o ou waewae ki te whanui o te pakihiwi me o maihao ki waho ki te koki 15-30 tohu.Kia mau to mahunga, to tuara me to reke ki te pakitara, me te mea e noho ana i runga i te tuuru.I a koe e ngongo ana, me ata tuku iho to tinana ki te tuutuu, kia tata ki te koki 90-tohu.Whakauruhia to matua me te huri i to pauna ki runga i ou rekereke.Kia mau ki tenei tuunga mo te 5 hēkona i mua i te ata tu ki runga.
Painga: Ko tenei nekehanga he haumaru nui me te whakaiti i te tupono o te taka, ka awhina i te hunga timata ki te mohio ki te whakauru i o raatau roopu uaua gluteal.
2. Lateral Squat (Lateral Lunge): E tika ana mo te hunga timata
Wehenga Nekehanga: Me timata i roto i te tuunga tuuturu.Me hikoi ki waho me to waewae maui, matau ranei, tata ki te 1.5-2 te whanui o to pakihiwi.Hurihia to pauna ki runga i taua waewae, piko to turi me te turaki i to hope ki muri.Me anga to tinana ki mua ka tupapau kia noho whakarara to huha ki te whenua.Kia tika te tahi atu waewae ka pupuri mo te 5 hēkona i mua i te hokinga ki te tuunga kore.
Painga: Ko tenei nekehanga ka whakanui ake i to mana whakahaere mo te toenga o te tinana, te ngawari, me te pumau i te wa e whakapakari ana i nga roopu uaua.
3. Sumo Squat (Sumo Deadlift): He pai mo te hunga timata
Te Wehenga Nekehanga: Whakatuuhia o waewae kia whanui atu i te whanui o te pakihiwi, ka huri i o maihao ki waho.Tiaro o turi ki o matimati, he rite ki te tu o te tangata mamau sumo.Mahia te squat me etahi rereke rereke mai i te tuupapa tawhito, me te pupuri i te tuunga whakaheke mo te 5-10 hēkona i mua i te ata tu ki runga.
Painga: Ko tenei nekehanga e aro ana ki nga uaua me nga uaua huha o roto, ka awhina i te whakakore i nga pukoro noho me te hanga i te ahua ataahua o te papa.
4. Te Whana Taha (Side-Kicking Squat): E tika ana mo te hunga timata
Wehenga Nekehanga: Me whai i te korikori rite tonu ki te tuutuu noa, engari ka piki ake, nukuhia to pauna ki runga i to waewae maui, matau ranei, ka toro atu te taha o te waewae ki waho, me te hiki ake mo te whana.Ko nga mahi waewae rereke.
Painga: I tua atu i te whakangungu kaha, ka whakapakari ano tenei nekehanga i te mahi cardiovascular, ka huri hei mahi aerobic.
5. Bulgarian Split Squat (Bulgarian Bag Split Squat): E tika ana mo nga Kaiakonga Takawaenga/Ake
Te Wehenga Nekehanga: Tu atu to tuara ki tetahi mea tautoko, penei i te tauera, i te rūnanga ranei, he rite te teitei ki o turi.Tuhia te tihi o tetahi waewae ki runga i te tautoko me te piko o te turi, kia mau tonu te tu me to mahunga e anga whakamua ana.Whakaputa i a koe ki te whakaheke i a koe ki roto i te tuupapa me tetahi atu waewae, me te pupuri i to turi ki te koki 90-tohu.
Painga: Ko tenei nekehanga ka whakangungu kaha i nga uaua o te waewae kotahi me te whakakaha i te ngawari o nga hononga hip.
6. Pistol Squat (One-Legged Squat): E tika ana mo nga Kaiwhakaako Takawaenga/Ake
Te Waahanga Movement: E ai ki te ingoa, ko tenei korikori me mahi totika ki runga i tetahi waewae.Hikitia tetahi waewae mai i te whenua ka nukuhia to panuku ki to waewae tu.Me whakarite kei te hangai to turi ki mua me te whakawhirinaki ki to waewae e tu ana ki te piu ki raro ka tu ano, kia tupato kei puta mai to turi ki mua.
Painga: Ko tenei nekehanga ka tino wero i te pauna me te pumau o te tangata takitahi, ka kaha te whakaihiihi i nga roopu uaua waewae.
7. Peke Squat (Squat Jump): E tika ana mo nga Kaiwhakaako Takawaenga/Ake
Wehenga Nekehanga: Whakamahia nga tikanga tuupapau i te wa e whakaheke ana koe, engari ka piki, whakamahia te kaha o to waewae ki te peke kaha.I te taunga, hoki tonu ki te tuunga tupapau.Ko tenei nekehanga e hiahia ana kia nui ake nga hiahia mo te mahi cardiovascular takitahi me te pumau o nga nekehanga.
Painga: I tua atu i te whakapakari i nga roopu uaua, ko tenei nekehanga ka tino whakanui ake i te mahi cardiovascular me te whakapai ake i te mahi tahu ngako.
Wā tuku: Noema-21-2023