Barbell Clean and Press

• Kōaro Tinana: Kakī
• Taputapu: Purutai.

Whakataki ki te Barbell Clean and Press

Ko te Barbell Clean and Press he mahi whakakotahi e whakakotahi ana i te kume o te tinana ki raro me te pana o runga o te tinana, e mahi pai ana i nga roopu uaua maha tae atu ki nga pakihiwi, ringa, tuara me nga waewae. He pai mo te hunga kaingākau ki te whakapakari tinana i nga taumata katoa, mai i te hunga timatanga ki te hunga matatau, na te mea ka taea te whakarereke kia uru ki nga taumata kaha me nga taumata whakapakari tinana. Kei te pirangi nga tangata ki te mahi i tenei mahi na te mea ka whakanui ake i te kaha katoa, te whakapai ake i te oranga mahi, me te whakanui ake i te reeti metabolic, ka pai ake te whakamaramatanga o nga uaua me te ngaronga ngako.

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

• Pikohia ki o hope me o turi ki te mau i te paera me te awhi i runga ringa, nga ringa ki waho noa o ou turi, katahi ka whakatika to tuara ka hikina to uma, me te whakarite ki te hiki i te taumaha.
• I runga i te tere me te kaha whakahaere, hikitia te pere mai i te whenua ma te tu pahū ki runga, toia te paera ki runga ki o pakihiwi me te tuku iho ki raro i te pae ka mau ki runga i ou pakihiwi o mua, koinei te waahanga 'ma' o te mahi.
• Whai muri i te okiokinga poto, panahia te paera ki runga ma te toro atu o ringaringa, kia mau tonu to matua me to tuara kia tika, koinei te waahanga 'perehi' o te mahi.
• Whakahokia te paera ki runga ki o pakihiwi, katahi ki te whenua kia oti te whakahoki kotahi, katahi ka tuaruatia te mahi mo te maha o nga tukurua e hiahiatia ana.

Nga Tohu mō te Whakaputa Barbell Clean and Press

• **Whakamahia Ō Waewae, Kaua i To Tumuri**: Ko te hapa noa ko te toia te pere me to tuara me o ringaringa. Engari, me whakamahi koe i te kaha o ou waewae me ou hope ki te akiaki i te paera ki runga. Kia pahemo te paera i ou turi, hohoro te toro atu i ou hope me ou turi (penei i te peke) kia kaha ai te tohi i te pere ki runga ki o pakihiwi.
• **Whakawhitinga Maeneene**: Me maeneene te whakawhiti mai i te ma (te toia te paera ki runga ki o pakihiwi) ki te perehi (te pana i te paera ki runga) kia maeneene. Ka mau koe

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. Heoi, he mea nui kia timata ma nga taumaha mama ake kia mohio ai koe ki te ahua me te tikanga tika, i te mea he tino uaua tenei mahi, he maha nga hononga me nga uaua. I te nuinga o te wa ka tohutohuhia kia whai tetahi kaiwhakangungu whakapakari tinana hei arahi i a koe i te tuatahi kia kore ai e whara. Kia mahara tonu ki te whakamahana i mua i te tiimata i tetahi mahi me te whakarongo ki to tinana kia kore ai e whakapau kaha.

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

• Ka timata te Hang Clean me te Perehi ki te paera i nga hope, kaua ki runga i te papa, ka aro nui ki te wahanga tuarua o te nekehanga.
• Ko te Dumbbell Clean and Press tetahi atu momo rereke ka whakamahia nga dumbbells hei utu mo te barbell, ka taea te whakapai ake i te kaha me te pumau.
• Ko te Kettlebell Clean and Press he momo rerekee e whakamahi ana i te kettlebells hei utu mo te barbell, ka taapiri atu i te wero ki te hopu i te kaha me te ruruku.
• Kei roto i te Squat Clean and Press he squat o mua i roto i te nekehanga, ka kaha ake te wero me te whakanui ake i te arotahi ki te kaha o te tinana o raro.

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

• Ko te Push Presses tetahi atu mahi whai hua e whakakii ana i te Barbell Clean and Press ma te whakapai ake i te kaha me te pumau o to pakihiwi, me te whakanui ake i to kaha ki te pehi i te paera ki runga kia pai ake, kia kaha ake te whakahaere.
• Ka taea hoki e te Deadlifts te whakakii i te Barbell Clean me te Perehi i a raatau e whakapakari ana i o uaua mekameka o muri penei i te hamstrings, glutes, me te tuara o raro, he mea tino nui mo te wahanga tuatahi o te horoi me te pehi, hei awhina ki te aukati i te whara me te whakapai ake i nga mahi katoa.