Dumbbell e noho ana Kotahi te ringa Pihimahi Perehi

• Kōaro Tinana: Ngā ūpoko.
• Taputapu: Tatasi huri
• Kōaro Mīhini: Deltoid Anterior
• Kōaro Tuarua: Biceps Brachii, Brachialis, Deltoid Lateral, Pectoralis Major Clavicular Head, Serratus Anterior, Triceps Brachii

Whakataki ki te Dumbbell e noho ana Kotahi te ringa Pihimahi Perehi

Ko te Dumbbell Seated One Arm Shoulder Press he mahi whakapakari kaha e mahi ana i nga deltoids, triceps, me te pectorals o runga. He pai tenei korikori mo nga tangata katoa o nga taumata whakapakari tinana, mai i te hunga kaitoi ki nga kaitakaro matatau, na te mea ka ngawari te whakatika kia rite ki te kaha me te manawanui o tetahi. Ko te whakauru i tenei nekehanga ki roto i o mahinga ka taea te whakapai ake i te kaha o te tinana o runga, te whakatairanga i te pai ake o te tuunga, me te whakarei ake i nga mahi tinana katoa, ka waiho hei whiringa pai mo te hunga e whai ana ki te arotau i o raatau oranga tinana.

Whakarite i te: He Whakateretere-Whakamārama Dumbbell e noho ana Kotahi te ringa Pihimahi Perehi

• Me mohio kei te noho to waewae ki runga i te papa, ka pehia to tuara ki te tauera hei tautoko.
• Patohia te putere ki runga kia roa te toronga o to ringa, engari kaua e kati to tuke.
• Puritia te waahi mo te wa poto ki runga, ka ata whakahekea te dumbbell ki raro ki te turanga timatanga.
• Whakahokia te nekehanga mo te maha o nga tukurua e hiahiatia ana, ka huri ki tetahi atu ringa ka rite te maha o nga tukurua.

Nga Tohu mō te Whakaputa Dumbbell e noho ana Kotahi te ringa Pihimahi Perehi

• Puka Tika: Hikina te dumbbell ki te teitei o te pokohiwi me to nikau e anga whakamua ana. Me noho to ringa ki te koki 90-tohu. I a koe e pehi ana i te dumbbell ki runga, karohia te maukati i to tuke ki runga o te hiki. Ko tenei hapa noa ka arahi ki te ahotea me te whara.
• Te Nekehanga Whakahaerehia: Patohia te taumaha ki runga ma te whakahaere kia tata tonu te toro atu o to ringa, katahi ka ata whakamuri ki raro ki te turanga timatanga. Me karo i te tuku wawe i to ringa, na te mea ka whara te uaua me te kore e uru pai ki te uaua.
• Tikanga Manawa: Puta ki waho ka pehia e koe te dumbbell ki runga, ka manawa ki roto i a koe e tuku iho ana ki raro. Te manawa tika

Dumbbell e noho ana Kotahi te ringa Pihimahi Perehi He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Dumbbell e noho ana Kotahi te ringa Pihimahi Perehi?

Ae, ka taea e te hunga timata te mahi Dumbbell Seated One Arm Shoulder Press. Heoi, he mea nui kia tiimata me te taumaha ngawari kia pai ai te ahua me te karo i te whara. Ka pai ake te kaha me te hangarau, ka piki haere te taumaha. He pai ano hoki te whai i tetahi kaiwhakangungu whaiaro, i te tangata kaikawe omaoma maataki ranei hei tirotiro i nga whakamatautau tuatahi kia tika ai te mahi.

He aha ngā rerekētanga māori o te Dumbbell e noho ana Kotahi te ringa Pihimahi Perehi?

• Dumbbell Seated Two Arm Shoulder Press: He rite tenei ki te perehi ringa kotahi, engari kei te hiki koe me nga ringa e rua i te wa kotahi, e taea ai te taumaha ake me te whanaketanga uaua hangarite.
• Dumbbell Seated Alternating Shoulder Press: I roto i tenei rereketanga, ka huri koe ki te pehi i tetahi dumbbell i ia wa, e pupuri ana i o uaua i raro i te awangawanga mo te wa roa.
• Dumbbell Arnold Press: I whakaingoatia ki a Arnold Schwarzenegger, ko tenei rereketanga ko te tiimata me o ringaringa e anga ana ki a koe ka huri i a koe e pehi ana ki runga, ka uru ki nga waahanga rereke o nga uaua pakihiwi.
• Dumbbell Seated One Arm Shoulder Press with Supination: Ko tenei rereketanga ko te huri i to nikau ki waho (tuuturu) i a koe e pehi ana i te dumbbell, ka taea e koe te uru atu.

He aha ngā mahi whakapaipai mō te Dumbbell e noho ana Kotahi te ringa Pihimahi Perehi?

• Whakanuia o Mua: Ko nga Whakanuia o mua e aro nui ana ki nga deltoids o mua, he uaua tuarua anake e mahi ana i roto i te perehi pakihiwi, no reira ka whakakiia tetahi ki tetahi ma te whakarite kia pai te mahi o nga wahanga katoa o te pokohiwi.
• Dumbbell Upright Row: Ko tenei mahi e mahi ana i te pakihiwi me nga uaua trapezius, he uaua tuarua e whakamahia ana i roto i te perehi pakihiwi, na reira ka whakakiia te perehi pakihiwi ma te whakapakari i enei uaua tautoko me te whakapai ake i te pumau o te pokohiwi me te mahi.