Barbell Takoto Kati-Ka mau te Rarangi I runga Rack

• Kōaro Tinana: Hoki
• Taputapu: Purutai.
• Kōaro Mīhini: Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
• Kōaro Tuarua: Brachialis, Brachioradialis, Deltoid Posterior

Whakataki ki te Barbell Takoto Kati-Ka mau te Rarangi I runga Rack

Ko te Barbell Lying Close-Grip Overhand Row on Rack he whakangungu whakangungu kaha e aro nui ana ki nga uaua kei muri, nga pakihiwi, me nga ringaringa. He pai mo te hunga takitahi i nga taumata whakapakari tinana katoa, mai i te hunga kaitoi ki nga kaitakaro matatau, e whai ana ki te whakapai ake i te kaha o te tinana o runga me te manawanui o te uaua. Ko te whakauru i tenei mahi ki roto i to mahinga ka taea te whakanui i to tuunga, te whakapai ake i nga mahi hakinakina, me te whai waahi ki te tinana pai ake.

Whakarite i te: He Whakateretere-Whakamārama Barbell Takoto Kati-Ka mau te Rarangi I runga Rack

• Tu ki mua i te paera me o waewae kia whanui te pokohiwi, katahi ka anga whakamua ki mua mai i ou hope, kia tika to tuara.
• Me o ringaringa e anga ana ki raro, kapohia te paera me te mau tonu (he tata atu nga ringa ki te whanui o te pokohiwi).
• Toia te paera ki to puku, kia tata tonu o tuke ki to tinana, ka kopirihia o mata pakihiwi ki te tihi o te nekehanga.
• Whakahokia te paera ki te tuunga tiimata, kia mau tonu te whakahaere me te u tonu o o nekehanga, katahi ka tuaruatia te mahi mo te maha o nga tukurua.

Nga Tohu mō te Whakaputa Barbell Takoto Kati-Ka mau te Rarangi I runga Rack

• Te Mau Tika: Purihia te paera me te puri o runga ringa, me wehe nga ringa ki te whanui o te pakihiwi. Kaua e kapohia te peera kia whanui, kia tata rawa ranei, na te mea ka raru o ringaringa me te whakaiti i te kaha o te mahi.
• Te Nekehanga Whakahaere: I te wa e toia ana te paera ki to rama, me mohio kei te whakamahi koe i ou uaua tuara, kaua o ringaringa. Me whakahaere te nekehanga me te puhoi, i te wa e hiki ana me te whakaheke i te paera. Ko te hapa noa ko te whakakorikori tere i te paera, ka whara, ka kore e pai te mahi o ou uaua.
• Kia noho kore noa to kaki: Ko tetahi atu he ko te warou i a koe

Barbell Takoto Kati-Ka mau te Rarangi I runga Rack He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Barbell Takoto Kati-Ka mau te Rarangi I runga Rack?

Ae, ka taea e te hunga timata te mahi Barbell Lying Close-Grip Overhand Row on Rack exercise. Heoi, he mea nui kia timata ma te taumaha mama kia waia ai ki te korikori me te ahua. Ko tenei mahi e hiahia ana kia pai te whakahaere me te pumau, no reira he mea nui kia mohio kei te whakamahia te puka tika hei aukati i nga whara. E taunaki ana kia noho he kaitarai, he kaiwhakangungu ranei mo te haumaru, ina koa mo te hunga timata.

He aha ngā rerekētanga māori o te Barbell Takoto Kati-Ka mau te Rarangi I runga Rack?

• Smith Machine Lying Close-Grip Overhand Raw: I roto i tenei rereketanga, ka mahia te mahi i runga i te miihini Smith, e mau ana me te whakahaere i te nekehanga.
• Barbell Lying Wide-Grip Overhand Raw on Rack: Ko tenei rereketanga he kaha ake te mau o te paera, e aro ana ki nga roopu uaua rereke kei muri.
• Miihini Uea E takoto Kati-Grip Overhand Raw: Ka whakamahia e tenei rerekee te miihini taura, kia pai ake ai te nekehanga, kia pai ake te whakahaere me te awangawanga tonu i runga i nga uaua.
• Barbell Lying Underhand Grip Row on Rack: Kei roto i tenei rereketanga te puritanga o raro o te paera, e aro ana ki nga uaua ki tetahi huarahi rereke ka taea te whakapai ake i te kaha mau.

He aha ngā mahi whakapaipai mō te Barbell Takoto Kati-Ka mau te Rarangi I runga Rack?

• Ko te kume-ake tetahi atu mahi e pai ana te hono ki te Barbell Lying Close-Grip Overhand Row on Rack, i te mea e whai ana raua i te latissimus dorsi me te biceps, e whakanui ana i te kaha me te manawanui o enei roopu uaua kia pai ake ai te mahi i roto i te nekehanga hoe.
• He pai te whakakorikori i te Row Cable Row i te mea ka peehia e ia te nekehanga hoe, e aro ana ki te tuara o waenga, biceps, me nga reiti, ka pai ake te ahua me te kaha e hiahiatia ana mo te Barbell Lying Close-Grip Overhand Row on Rack.