Barbell Clean and Press

• Kōaro Tinana: Ngā ūpoko.
• Taputapu: Purutai.
• Kōaro Mīhini: Deltoid Anterior, Gluteus Maximus, Quadriceps

Whakataki ki te Barbell Clean and Press

Ko te Barbell Clean me te Perehi he mahi whakakotahi e aro nui ana ki nga pakihiwi, engari e mahi ana i te tinana katoa, e whakanui ana i te kaha katoa, te mana, me te ruruku. He pai tenei mahi whakangungu mo te hunga e hiahia ana ki te whakapai ake i o raatau mahi, mai i nga kaitakaro tae noa ki te hunga kaingākau. Ka taea e te tangata te kowhiri mo tenei mahi na te mea ehara i te mea ka whakanui noa i te tipu o te uaua me te manawanui, engari ka pai ake te tuunga me te pumau, me te tuku i te whakangungu matawhānui i te nekehanga kotahi.

Whakarite i te: He Whakateretere-Whakamārama Barbell Clean and Press

• Kia tere te whakahaere, toia te paera ki runga ki o pakihiwi, kia tata tonu ki to tinana, ka huri i o ringaringa i raro i te pae i a koe e mahi pera ana, ka mau ki runga i ou pakihiwi o mua.
• Me mohio kei te anga whakamua o tuke, kei te tau te paera ki runga i to korokoro, i to pakihiwi, koinei te waahanga 'ma' o te mahi.
• Inaianei, whakareri mo te 'perehi' ma te piko paku o ou turi ka pana ki runga me o waewae me te turaki tonu i te perehana ki runga ake i to mahunga tae noa ki te toronga o ou ringa.
• Whakahokia te paera ki o pakihiwi, katahi ki te papa kia oti te tukurua, kia mau tonu te mana me te ahua tika puta noa i te nekehanga.

Nga Tohu mō te Whakaputa Barbell Clean and Press

• **Puri Tika**: Kia tika te kapo i te pere kia mau tonu ai te mana. Ko o ringaringa me whanui paku atu i te whanui o te pokohiwi. Ko te hapa noa ko te kapo i te pae he whanui rawa, he whaiti rawa ranei, ka taea te whakatiki i to mana whakahaere i te paera ka nui ake te tupono o te whara.
• ** Tikanga Whakanui Tika**: I te wahanga tuatahi, ko te 'ma', me hiki te paera mai i te papa ki o pakihiwi i roto i te nekehanga wai kotahi. Whakapikohia o turi me o hiku ki te whakaheke i to tinana ki te paera, katahi ka toro atu o hope me o turi i roto i te nekehanga pahū ki te hiki i te paera. A ape i te hiki i to tuara me to ringa anake, na te mea ka raru enei waahi.
• ** Perehi

Barbell Clean and Press He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Barbell Clean and Press?

Ae, ka taea e te hunga timata te mahi Barbell Clean and Press, engari he mea nui kia timata ki nga taumaha mama ake kia mohio ai koe ki te ahua me te tikanga tika i te tuatahi. He mahi uaua tenei korikori e uru ana ki nga hononga maha me nga roopu uaua, no reira he mea nui ki te ako me pehea te mahi tika kia kore ai e whara. E taunaki ana hoki kia whai tetahi kaiwhakangungu whaiaro, he kaiwhakangungu mohio ranei hei arahi i a koe i te tuatahi. I a koe e pai ake ana me to mohio, ka taea e koe te whakanui ake i te taumaha.

He aha ngā rerekētanga māori o te Barbell Clean and Press?

• Ko te Hang Clean and Press ka timata ki te barbell i nga hope, kaua ki te papa, e hiahia ana ki te puku hope kaha ki te horoi i te taumaha ki nga pakihiwi i mua i te pehi.
• Ko te Squat Clean and Press ko te hopu i te paera i roto i te tuunga tuutuu katoa i muri i te horoi, ka tu ki runga ka pehi i te paera ki runga.
• Ko te Split Clean and Press he momo rerekee ka "wehe" te kai hapai i o ratou waewae ki te tuunga lunge i te wa e mau ana te pere, katahi ka whakakotahi i o ratou waewae i mua i te pehi i te taumaha.
• Ko te Kotahi-Arm Dumbbell Clean and Press he rereke rereke e uru ana ki te horoi i te dumbbell mai i te papa ki te pakihiwi, katahi ka pehia ki runga ake, ka taea te whakatika i nga rereketanga i waenga i nga taha e rua o te tinana.

He aha ngā mahi whakapaipai mō te Barbell Clean and Press?

• Ko te perehi pana tetahi atu mahi e whakakii ana i te Barbell Clean and Press, na te mea ka awhina i te whakapai ake i te kaha me te kaha o te pehi o runga, he mea tino nui mo te wahanga perehi o te Barbell Clean and Press.
• Ka taea hoki te whai hua o te whakaheke mate na te mea e aro ana ratou ki nga uaua mekameka o muri, tae atu ki nga hamstrings, glutes, me te tuara o raro, e tino whai waahi ana ki te waahi ma o te Barbell Clean and Press.