Awhina Kati-awhi Raro-a-ringa

• Kōaro Tinana: Hoki
• Taputapu: Mikiama tuunga miihurangi
• Kōaro Mīhini: Latissimus Dorsi
• Kōaro Tuarua: Brachialis, Brachioradialis, Deltoid Posterior, Teres Major, Trapezius Lower Fibers, Trapezius Middle Fibers, Triceps Brachii

Whakataki ki te Awhina Kati-awhi Raro-a-ringa

Ko te Awhina Close-grip Underhand Chin-up he korikori kua whakaritea hei whakakaha me te whakakorikori i nga uaua o te tuara, biceps, me nga pakihiwi. He pai mo te hunga timata e hiahia ana ki te whakapai ake i te kaha o te tinana o runga me te hunga e mahi ana ki te mahi kauae kore awhina. He pai tenei mahi na te mea ka taea e ia te whakahaere i nga nekehanga, ka whakaiti i te tupono o te whara i te wa e kaha ana te whakapakari i te kaha me te manawanui.

Whakarite i te: He Whakateretere-Whakamārama Awhina Kati-awhi Raro-a-ringa

• Mena kei te whakamahi koe i te miihini awhina, tuuhia o turi ki runga i te papa, waewae ranei ki roto i nga here waewae, whakatikahia te taumaha ki te hiahiatia hei whakarato i te nui o te awhina.
• Toia to tinana ki runga ki te pae, kia piri tonu ou tuke ki to tinana me to tuara kia tika, kia tau noa to kauae ki runga ake ranei i te pae.
• Kia mau ki tenei turanga mo te wa poto, me te aro ki te whakahekenga o ou uaua me te tuara.
• Whakahokia to tinana ki te tuunga tiimata, kia kaha te toro atu o ringaringa, ka whakahoki ano i te mahi mo te maha o nga whakautu e hiahiatia ana.

Nga Tohu mō te Whakaputa Awhina Kati-awhi Raro-a-ringa

• **Whakamahia To Core**: Kia mahara ki te whakauru i to kaupapa puta noa i te kaupapa katoa. Ka awhina tenei ki te whakapumau i to tinana, te aukati i te piu, i nga nekehanga koretake ranei ka whara. Ka piki ake te whai huatanga o te mahi ma te mahi i to puku hei taapiri atu ki to tinana o runga.
• **Te Nekehanga Whakahaere**: A ape i te hapa noa o te whakamahi i te torohaki ki te toia koe ki runga. Engari, arotahi ki runga i te nekehanga puhoi me te whakahaere ka toia koe ki runga kia eke ra ano to kauae ki runga ake o te pae, katahi ka ata whakamuri ki raro. Ma tenei tikanga ka mahi koe i nga uaua kua whakaritea me te whakaiti i te tupono o te whara.
• **Katoa o te Motini**: Me mohio ki te whakamahi i te whānuitanga katoa o

Awhina Kati-awhi Raro-a-ringa He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Awhina Kati-awhi Raro-a-ringa?

Ae, ka taea e te hunga timata te mahi Awhina Close-grip Underhand Chin-up, engari ka hiahia awhina ratou. Ko te ahua tenei o te roopu whakatete, he miihini kume-ake-awhina, he kaitahuri ranei. He pai tenei mahi mo te aro ki nga uaua kei muri me nga ringaringa, engari he wero mo te hunga hou ki te whakapakari tinana, he iti ake ranei te kaha o te tinana. He mea nui kia timata ma te taumata awhina ka taea te whakahaere me te whakaheke haere i te wa e pai haere ana te kaha. Me mahara tonu ki te pupuri i te ahua tika kia kore ai e whara.

He aha ngā rerekētanga māori o te Awhina Kati-awhi Raro-a-ringa?

• Ko te Miihini Kati-awhina i raro i te ringaringa Chin-up: Ka whakamahia e tenei rereke te miihini e whakataurite ana i to taumaha, ka iti ake te uaua o te mahi.
• Ko te Hoa i awhina i te kati i raro i te ringaringa: I tenei rereketanga, ka awhina tetahi hoa mahi ma te tautoko i o waewae me o waewae i a koe e mahi ana i te kauae.
• Ko te Heamana i awhina i te kati i raro i te ringaringa o te Chin-up: Ko tenei rereketanga ko te whakamahi i te tuuru, i te tauera ranei hei tautoko i nga waewae, me te whakaiti i te taumaha e hiahia ana koe ki te hiki.
• Ko te Kati-Kati i raro i te ringaringa: Ka mahia tenei rereketanga ki runga i te pae kume-ake, e taea ai e koe te kumea ki runga ki tetahi koki, ka iti ake te wero o te mahi.

He aha ngā mahi whakapaipai mō te Awhina Kati-awhi Raro-a-ringa?

• Lat Pulldowns: Ko tenei mahi e mahi ana i nga uaua latissimus dorsi, e mahi ana hoki i te wa e awhinahia ana te kati kati i raro i nga Chin-ups, e awhina ana ki te whakapakari i te kaha me te pumau o to tinana o runga me te whakarei ake i to kaha ki te toia ake.
• Nga Rarangi Hurihuri: Pērā i te Āwhina Kati-a-ringa i raro i te Chin-ups, Ko nga Haupae Hurihuri he mahi toia e whakakaha ana i nga roopu uaua ano, tae atu ki te biceps, te tuara, me nga pakihiwi, te whakapai ake i te kaha o te tinana o runga me te whai hua ki te ahua pai ake me te pai o to kauae. -piki.