Dumbbell e Tu ana Kotahi te ringa Curl

• Kōaro Tinana: Meaheitangaora, Ngaata-poka Ure
• Taputapu: Tatasi huri
• Kōaro Mīhini: Brachialis
• Kōaro Tuarua: Biceps Brachii, Brachioradialis

Whakataki ki te Dumbbell e Tu ana Kotahi te ringa Curl

Ko te Dumbbell Standing One Arm Curl he mahi whakangungu kaha e aro nui ana ki nga biceps, e whakatairanga ana i te tipu me te manawanui. He pai tenei mahi mo te hunga timata me te hunga kaingākau ki te whakapakari tinana na te mea ka ngawari te whakatika kia rite ki nga taumata kaha takitahi. Ka hiahia pea nga tangata takitahi ki te whakauru i tenei mahi ki roto i o raatau mahi ki te whakapai ake i te kaha o te tinana o runga, te whakanui i te tangi o te uaua, me te whakatairanga i te whanaketanga o te uaua.

Whakarite i te: He Whakateretere-Whakamārama Dumbbell e Tu ana Kotahi te ringa Curl

• Kia piri tonu to tuke ki to rama, me ata kopikopiko te dumbbell ki runga tae noa ki te tino kirikiri o to bicep ka eke te dumbbell ki te taumata o te pakihiwi.
• Kia mau ki te waahi kua kirimanahia mo te wa poto i a koe e kotoki ana i to bicep.
• Whakahokia te dumbbell ki te tuunga timatanga, kia tino toro atu to ringa ka rongo koe i te taumahatanga o te uaua bicep.
• Whakahokia tenei motini mo te maha o nga tukurua e hiahiatia ana ka huri ki tera ringa.

Nga Tohu mō te Whakaputa Dumbbell e Tu ana Kotahi te ringa Curl

• **Te Nekehanga Whakahaere**: Koropikohia nga taumahatanga i te wa e paheke ana o biceps i a koe e manawa ana. Ko nga ringaringa anake me neke, kia mau tonu te ringa o runga. He hapa noa tenei, na te mea he maha nga tangata ka whakamahi i o ratou pokohiwi, i muri ranei ki te hiki i te taumaha. Whakahaerehia te taumaha i a koe e whakahoki mai ana ki te waahi timatanga, me te aukati i te kume o te kaha. Ma tenei nekehanga e whakahaere ana i o uaua.
• ** A ape i te Piu**: Ko te hapa noa ko te whakamahi i te torohaki, te piu ranei i te dumbbell ki te hiki. Ehara tenei i te whakaiti noa i te whai huatanga o te mahi, engari ka piki ake te tupono o te whara. Whakanuia me te whakaheke i te taumaha i nga wa katoa i runga i te mana whakahaere. 4

Dumbbell e Tu ana Kotahi te ringa Curl He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Dumbbell e Tu ana Kotahi te ringa Curl?

Ae, ka taea e te hunga timata te mahi Dumbbell Standing One Arm Curl. Heoi ano, he mea nui kia timata ma te taumaha he pai, he pai te whakahaere kia kore ai e whara. Ka rite ki nga mahi katoa, he mea nui te ahua tika. Me whai whakaaro te hunga timata ki te whai i tetahi kaiwhakangungu, hoa mahi whakangungu ranei hei tirotiro i o raatau wahanga tuatahi kia tika ai ta raatau mahi.

He aha ngā rerekētanga māori o te Dumbbell e Tu ana Kotahi te ringa Curl?

• Hammer Curl: Hei utu i te puri o mua, pupuri poutū te dumbbell, kaua e mau ki nga biceps anake engari ki te brachialis me te brachioradialis, nga uaua kei roto i to ringa.
• Incline Dumbbell Curl: Ka mahia tenei rereke ki runga i te tauera whakaheke, ka huri i te koki o te mahi, ka kaha ake te aro ki te mahunga roa o te biceps.
• Curl Concentration: I tenei rereketanga, ka noho koe ki runga i te tauera, ka anga whakamua, ka kopikopiko i te dumbbell i waenganui i ou waewae, ka wehe i nga biceps me te whakaiti i te whakamahinga o etahi atu uaua.
• Kaikauwhau Curl: Ka mahia tenei rereketanga ma te whakamahi i te papaa kaikauwhau, hei awhina i te wehe i nga biceps ma te aukati i a koe ki te whakamahi i ou pokohiwi, i to tuara ranei ki te hiki i te taumaha.

He aha ngā mahi whakapaipai mō te Dumbbell e Tu ana Kotahi te ringa Curl?

• Nga Kuri Whakakotahitanga: Ko tenei mahi ka wehe i te uaua biceps, a ma te mahi pera, ka whakakiia te Dumbbell Standing One Arm Curl i te mea ka awhina i te whakanui ake i te rahi me te kaha o te biceps, me te whakapai ake i te whai huatanga katoa o te riu ringa.
• Tricep Dips: Ahakoa ko tenei mahi e aro nui ana ki nga triceps, ka whakakiia e ia te Dumbbell Standing One Arm Curl ma te whakataurite i te whanaketanga uaua i o ringaringa. Ma te whakapakari i o triceps, ka taea e koe te whakapai ake i te kaha me te pumau o to ringa, ka awhina i te whakarei ake i te whai huatanga o to whakangungu biceps.