Barbell Zercher Kawe

• Kōaro Tinana: Kakī
• Taputapu: Purutai.

Whakataki ki te Barbell Zercher Kawe

Ko te Barbell Zercher Carry he mahi whakapakari kaha e aro nui ana ki te uho, nga pakihiwi, me nga waewae, me te whakapai ake i te kaha mau me te pumau o te tinana. He pai mo nga tangata takitahi o waenga ki nga taumata whakapakari tinana e whai ana ki te whakanui ake i o raatau kaha mahi me o raatau mahi hakinakina. He mea pai tenei mahi na te mea ehara i te mea e whakatairanga ana i te tipu o te uaua me te manawanui, engari ka pai ake te tuunga, te toenga, me te whakakotahitanga o te tinana, ka waiho hei taputapu whakapakari tinana.

Whakarite i te: He Whakateretere-Whakamārama Barbell Zercher Kawe

• Tu ki mua i te paera, ka toro atu o ringa ki raro, ka piko o tuke kia anga whakamua ana koe, kei te whiri koe i te pae ki nga piko o ou tuke.
• Whakaarahia te paera mai i te whatanga ma te pana ki runga me o waewae me te whakatika i to tuara, kia mau tonu koe ki te uho piri me te tuara tika puta noa i te hiki.
• Tīmatahia te hīkoi i te wā e mau ana i te pere, kia mau to uma ki runga, kia tika to tuara, kia anga whakamua o kanohi, kia mau ki te whai i nga hikoi iti me te whakahaere.
• Kia oti i a koe te tawhiti me te wa e hiahia ana koe, whakahokia te paera ki te whatanga ma te piko o ou turi me te ata tuku iho ki runga i te whatanga, kia mau tonu te mana o te taumaha puta noa i te nekehanga.

Nga Tohu mō te Whakaputa Barbell Zercher Kawe

• **Whakatika Tika**: Whakanoho tika te paera ki roto i nga piko o ou tuke. Me noho pai te paera ki te piko o ou tuke, tata ki to tinana. A ape i te tuku kia paheke atu i mua i a koe, na te mea ka whakaparahako tenei ki o ringaringa me o tuara.
• **Ka mau me te Whakanoho Putanga**: Me mohio kei te piri o ringaringa me te piko o o ringaringa ki te koki 90-tohu. Ka awhina tenei ki te pupuri i te paera me te tohatoha i tona taumaha. Ko te pohehe noa ko te tuku i nga ringaringa kia mawehe atu, tera pea ka paheke, ka whara pea.
• **Nga Nekehanga Whakahaere**: Kaua rawa e tere ki te mahi. Ko te

Barbell Zercher Kawe He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Barbell Zercher Kawe?

Ae, ka taea e te hunga timata te mahi i te korikori Barbell Zercher Carry, engari he mea nui kia timata ma te taumaha marama kia kore ai e whara me te whakarite kia tika te ahua. Ko te kawe a Zercher he korikori tinana katoa e aro nui ana ki nga ringa o mua, biceps, me te matua. E taunaki ana kia whai kaiwhakangungu whaiaro, tohunga ngaio tinana ranei hei arahi i a raatau i roto i nga mahi whakangungu kia tika ai ta raatau mahi.

He aha ngā rerekētanga māori o te Barbell Zercher Kawe?

• Zercher Deadlift: Kei roto i tenei ko te hiki i te paera mai i te whenua ki te tuunga Zercher, ka taea te whakanui i to kaha me te pumau.
• Zercher Lunge: I roto i tenei rereketanga, ka mau koe i te paera ki te tuunga Zercher i a koe e mahi ana i te lunges, e awhina ana ki te mahi i to pauna me to ruruku.
• Zercher Good Morning: Ko tenei rereketanga ko te piko i te hope me te paera i te tuunga Zercher, ka awhina i te whakapakari i to tuara me to hamstrings.
• Zercher Step-up: Ko tenei ko te piki ake ki runga i te papa teitei i te wa e mau ana te paera i te tuunga Zercher, ka taea te whakapai ake i to kaha me te toenga o to waewae.

He aha ngā mahi whakapaipai mō te Barbell Zercher Kawe?

• Deadlifts: He whai hua nga deadlifts i a ratou e whakakaha ana i nga uaua mekameka o muri, tae atu ki nga hamstrings, glutes, me te tuara o raro, ka whakamahia katoa i te wa o te Barbell Zercher Carry, hei awhina i te hiki me te pupuri i te taumaha.
• Te Hikoi a te Kaiahui: He kaupapa mahi tenei korikori penei i te Barbell Zercher Carry, e aro ana ki te kaha mau, te pumau matua, me te kaha o te tinana, he mea nui mo te kawe i nga kawenga taumaha mo nga wa roa.