E ho'āʻo i kēia haʻuki hele wāwae i ka manawa aʻe e hele wāwae ʻoe

Anter

• Skater Stride
• Sumo Squat a hāpai
• Ka Lunge Mana me ka Haʻi wāwae
• Kea Knee Kiekie
• Nānā no

Kahaha: ʻAʻole e hana nui kāu hele wāwae i mea e hoʻoikaika ai i kou kī. "ʻO ka hele ʻana ma ka ʻāina pae ʻaʻole pono ʻoe e hoʻopaʻa piha i nā ʻiʻo gluteal, no laila ʻaʻole ia e hana nui no ka hoʻōla ʻana iā lākou," wahi a Wayne Westcott, Ph.D., ka luna noiʻi olakino ma South Shore YMCA ma Quincy, Massachusetts. Akā, ʻo ka hapa nui o ka hana i kāu quads a me nā hamstrings.

E hoʻokomo i kāu glutes hou i kāu wā e hele wāwae hou ai, e hana maʻalahi i kekahi mau hana hoʻoikaika ma kāu alahele. E hoʻomaka, e hoʻāʻo i kēia hana hele wāwae me ka neʻe ʻana i ka hoʻomaʻamaʻa ikaika e māka i nā aniani, nā wāwae, a me nā mea ʻē aʻe. (Inā ʻo ka poho kaumaha kāu pahuhopu, e hoʻāʻo i kēia haʻuki hele wāwae hope loa.)

Pehea e hana ai: No ka hoʻomaʻamaʻa hele wāwae maikaʻi loa, wahi a ka mea hoʻomaʻamaʻa a me ka hele wāwae pro Tina Vindum, e hele wāwae no 5 mau minuke, e hana i kekahi o nā hoʻomaʻamaʻa hele wāwae maikaʻi loa i hōʻike ʻia ma aneʻi, a laila e hana hou a pau ʻoe i nā neʻe ʻehā.

He aha kāu e pono ai: He mau kāmaʻa hele wāwae a me kahi ākea. Inā he puʻu kāu ala, kāʻei i kēia mau hele wāwae e neʻe i kēlā me kēia manawa ke kuʻi ke ala i kahi piʻina - a i ʻole kahi ʻāpana o ke alapiʻi - no nā pono waiwai nui aʻe.

Skater Stride

Kuhi ʻia i nā quads, ʻāʻī, pūhaka, obliques, kua, a me nā triceps

A. ʻOiai e hele wāwae ana, e lawe i kahi ʻanuʻu diagonally i mua i ka ʻākau me ka wāwae ʻākau, nā manamana wāwae e kuhikuhi ana i mua (ʻaʻole i ka ʻākau).

B. E hoʻokomo i ke kaumaha ma ka wāwae ʻākau a hoʻopaʻa i ka lunge, e hoʻihoʻi i ka lima hema i mua a me ka lima ʻākau i hope, e ʻaʻa i ka wāwae hema ma hope o ka ʻākau a lele ka wāwae ma luna o ka honua.

C. E hoʻoluliluli i ka wāwae hema i mua a i ka hema i ke keʻehi ma ka wāwae hema. E hele i ka wāwae ʻākau ma hope o ka hema, ka wāwae mai ka honua, me ka lima ʻākau i mua a me ka lima hema i hope.

Hana i nā ʻanuʻu he 25 i kēlā me kēia ʻaoʻao, e hoʻololi i nā wāwae.

Sumo Squat a hāpai

Kuhi i nā quads, nā ʻūhā o loko a me waho, ka ʻūhā, ka pūhaka, ke kua, nā poʻohiwi, a me nā biceps

A. I ka hele ʻana, e huli i kou ʻaoʻao ʻākau e kū pono ana i mua (a i ʻole i luna), nā lima ma kahi kokoke i ka pūhaka.

B. E hāpai i ka wāwae ʻākau, ʻōwili, e lawe i kahi ʻaoʻao nui a ʻākau.

C. E hoʻohaʻahaʻa i lalo i kahi kuʻekuʻe ākea me ka hāpai ʻana i nā lima ʻelua i luna ma kahi V ākea.

D. Ke piʻi aʻe ma ka wāwae ʻākau, nā lima haʻahaʻa i ka hāpai ʻana i ka wāwae hema a i ka ʻaoʻao, ʻo ka wāwae i lohi.

E. ʻO ka wāwae hema ma ka ʻaoʻao ʻākau.

E hana hou i 12; e hana hou i ka hoʻoikaika kino wāwae me ka ʻaoʻao hema i mua.

Ka Lunge Mana me ka Haʻi wāwae

Nā pahuhopu quads, hamstrings, luʻu, pūhaka, lima, a me abs

A. Hele wāwae, lunge i mua me ka wāwae hema, kūlou nā kuli ʻelua i 90 kekelē.

B. Me nā lima i nā kuʻi lima a me nā kuʻekuʻe i kūlou i 90 kekelē, lawe mai i ka lima ʻākau i ka ihu, waiho ʻia ma hope ou.

C. E hoʻoneʻe i ke kaumaha ma ka wāwae hema, e hoʻopololei; nā lima haʻahaʻa a hāpai i ka wāwae ʻākau i waho a hoʻi i ka diagonal i kiʻekiʻe e like me kou hiki.

D. E lawe i ka wāwae'ākau i mua i loko o kahi lua; hana hou ma kēlā ʻaoʻao.

Hana i nā 25 reps i kēlā me kēia wāwae, ʻaoʻao ʻokoʻa.

Kea Knee Kiekie

Kuhi ʻia i nā quads, nā keiki bipi, nā pūhaka, ka ʻāʻī, a me ka abs

A. I ka hele ʻana, e hoʻopaʻa i ka ʻōpū a hāpai i ke kuli hema i kiʻekiʻe i mua o ke kino, e piʻi mai ana ma nā manamana wāwae ʻākau. I ka manawa like, e kūlou i ka kuʻe lima ʻākau 90 degere, e lawe ana ma ke kino ma ke kuli hema. (E hoʻihoʻi i ka kuʻe lima hema i ke kaulike.)

B. E paʻa no ka helu 1, a laila e haʻahaʻa ka wāwae hema e hele i mua. E hana hou me ka wāwae ʻākau. (ʻOi aku: ʻO nā neʻe hoʻoikaika yoga maikaʻi loa no kahi kī ikaika)

Hana i nā 25 reps i kēlā me kēia wāwae, ʻaoʻao ʻokoʻa.

Nānā no