Dumbbell Clean

• Kōaro Tinana: Maaheni takazo., Kakī
• Taputapu: Tatasi huri
• Kōaro Mīhini: Deltoid Anterior, Gluteus Maximus, Quadriceps

Whakataki ki te Dumbbell Clean

Ko te Dumbbell Clean he korikori tinana katoa e whakanui ana i te kaha, te mana, me te ruruku, ko te aro nui ki nga pakihiwi, tuara, me te tinana o raro. He pai mo nga tangata kei nga taumata takawaenga, taumata teitei ranei e hiahia ana ki te hiki taumaha, whakangungu mahi, mahi takaro ranei. Ko te whakauru i tenei mahi ki roto i te mahinga ka taea te whakapai ake i te kaha pahū, te manawanui o te uaua, me te whakamaarama tinana katoa, na te mea he pai te whiriwhiri mo te hunga e whai ana ki te whakahaere tinana pai.

Whakarite i te: He Whakateretere-Whakamārama Dumbbell Clean

• Whakapikohia o turi me o hiku ki te whakaheke i to rama, kia tika to tuara me to uma ki runga, kia eke noa nga dumbbells ki runga ake i te taumata o te turi.
• Kia tere te toro atu o hiku me o turi, ka toia nga dumbbells ki runga ki o pakihiwi, ka huri i o ringaringa kia anga o ringaringa ki mua ka tau nga dumbbells ki mua o ou pakihiwi.
• Whakahokia nga dumbbells ki raro ki o taha i runga i te nekehanga whakahaere, ka hoki ki te turanga timatanga.
• Whakahokia te mahi mo te maha o nga tukurua e hiahiatia ana.

Nga Tohu mō te Whakaputa Dumbbell Clean

• **Kōwhiria te Taumaha Tika**: He mea nui ki te kowhiri i te taumaha ka taea e koe te hapai marie. He taumaha rawa, ka tupono koe ki te whara; he marama rawa, a kaore koe e whiwhi i te tino painga o te mahi. Me timata me te taumaha mama ake ki te whakaharatau i to ahua, katahi ka piki haere i te wa e pai ana koe ki te korikori.
• **Whakahaere Mov

Dumbbell Clean He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Dumbbell Clean?

Ae, ka taea e te hunga timata te mahi Dumbbell Clean. Heoi, he mea nui kia timata me te taumaha mama ake kia mohio ai koe ki te ahua me te tikanga i te tuatahi. Kei roto i tenei mahi ko nga nekehanga uaua e mahi ana i nga roopu uaua i te wa kotahi, no reira he mea nui kia tika te ahua kia kore ai e whara. He pai pea ki te whakaatu i tetahi kaiwhakangungu whaiaro, i tetahi tohunga whakapakari tinana ranei e whakaatu ana i te mahi i te tuatahi. Me mahara tonu ki te whakamahana i mua i te tiimata i tetahi mahi ka whakamatao i muri mai.

He aha ngā rerekētanga māori o te Dumbbell Clean?

• Ko te Maama Dumbbell Kotahi-Arm he rerekee ka whakamahi koe i te ringa kotahi i te wa kotahi, ka taea te awhina ki te tautuhi me te whakatika i nga koretake o te kaha me te tikanga.
• Ko te Dumbbell Power Clean he putanga e mau ai te kaikawe i te taumaha i roto i te tuunga tupapaku, kia kaha ake te kaha o te hope me te waewae.
• Ko te Dumbbell Squat Clean e whakakotahi ana i te maa dumbbell me te squat o mua, ka whakanui ake i te whakauru o nga uaua o raro.
• Ka taapirihia e te Dumbbell Clean and Press he perehi ki runga ki te pito o te nekehanga ma, ka waiho hei whakakorikori tinana katoa e aro ana ki nga pakihiwi me nga triceps.

He aha ngā mahi whakapaipai mō te Dumbbell Clean?

• Ka whakakiia e te Push Press te Dumbbell Clean ma te whakapakari i te pakihiwi me te kaha o te ringa, he mea tino nui mo te wahanga 'hopu' o te ma, me te awhina hoki ki te whakapai ake i te whakakotahitanga tinana me te whakaputa hiko.
• Ko te Deadlift tetahi atu mahi hei whakakii i te Dumbbell Clean, na te mea e whakakaha ana i nga uaua mekameka o muri penei i te hamstrings me te tuara o raro, he mea nui hei timata i te wahanga 'toia' i roto i te nekehanga ma.