Dumbbell Kotahi Ringa Whakapiko Rarangi

• Kōaro Tinana: Hoki
• Taputapu: Tatasi huri
• Kōaro Mīhini: Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
• Kōaro Tuarua: Brachialis, Brachioradialis, Deltoid Posterior, Pectoralis Major Sternal Head

Whakataki ki te Dumbbell Kotahi Ringa Whakapiko Rarangi

Ko te Dumbbell One Arm Bent-over Row he mahi whakapakari kaha e aro nui ana ki nga uaua o to tuara, o to pakihiwi me o ringaringa. He mea pai mo te hunga takitahi kei te taumata takawaenga, teitei ranei o te tinana, e whai ana ki te whakarei ake i te kaha o te tinana o runga me te manawanui. Ka hiahia nga tangata ki te whakauru i tenei mahi ki roto i a raatau mahi ki te whakapai ake i te toenga o te uaua, te whakatairanga i te pai ake o te tu, me te whakanui i nga mahi hakinakina katoa.

Whakarite i te: He Whakateretere-Whakamārama Dumbbell Kotahi Ringa Whakapiko Rarangi

• Whakapiko paku o turi ka anga whakamua mai i to hope kia tata te whakarara o to rama ki te papa, kia mau tonu to tuara kia tika.
• Kia mau ki runga i te tauera me to ringa kore utu hei tautoko, ka waiho te ringa e mau ana i te dumbbell ki raro i to pakihiwi.
• Toia te dumbbell ki runga ki to hope, kia piri tonu to tuke ki to tinana, ka kopirihia to pakihiwi ki te tihi o te nekehanga.
• Whakahokia te dumbbell ki raro i runga i te mana whakahaere ki te tuunga tiimata, ka whakahoki ano i te mahi mo te maha o nga whakautu e hiahiatia ana i mua i te huri ki tetahi atu ringa.

Nga Tohu mō te Whakaputa Dumbbell Kotahi Ringa Whakapiko Rarangi

• Whakahaerehia te Taumaha: Kaua e waiho ma te taumaha koe e whakahaere. Ko te hapa noa ko te whakamahi tere ki te hiki i te taumaha, kaua ki te whakauru i nga uaua. Ka taea e tenei te ahua kino me te whara pea. Engari, hiki i te taumaha i roto i te nekehanga puhoi, te whakahaere, me te aro ki te whakahekenga o nga uaua me te whakangawari.
• Kōwhirihia te Taumaha Tika: He mea nui ki te whiriwhiri i te taumaha he wero engari ka taea te whakahaere. Ko te pohehe noa ko te whakamahi i te taumaha he taumaha rawa, tera pea ka kino te ahua me te whara kino. Tīmata ki te taumaha mama ake ka piki haere i te wa e pai haere ana to kaha.

Dumbbell Kotahi Ringa Whakapiko Rarangi He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Dumbbell Kotahi Ringa Whakapiko Rarangi?

Ae, ka taea e te hunga timata te mahi Dumbbell One Arm Bent-over Row. Heoi, he mea nui ki te timata me te taumaha mama kia pai ai te ahua me te aukati i te whara. He pai ano te whai i tetahi kaiwhakangungu, tangata mohio ranei ki te whakaatu i te mahi i te tuatahi kia tika ai te tikanga. Pērā i ngā mahi korikori tinana, ki te pā he mamae, he whakararu ranei, he pai ki te whakamutu me te rapu tohutohu ngaio.

He aha ngā rerekētanga māori o te Dumbbell Kotahi Ringa Whakapiko Rarangi?

• Te Rarangi Dumbbell Bench: Kei roto i tenei rereketanga te whakamahi i te tauera whakaheke hei tautoko i to tinana, ka taea e koe te arotahi atu ki o uaua tuara.
• Renegade Dumbbell Row: I tenei rereketanga, ka tiimata koe ki te tuunga mahere teitei me te dumbbell ki ia ringa ka toia tetahi putunga ki runga ki to uma, ka huri i waenga i nga ringa e rua.
• Dumbbell One Arm Row with a Twist: Kei roto i tenei rereketanga he nekehanga hurihuri i te tihi o te rarangi, e aro ana ki nga obliques hei taapiri atu ki nga uaua o muri.
• Tautokohia te Rarangi Dumbbell One Arm: I tenei rereketanga, ka whakamahia e koe he papa papatahi hei tautoko i to tinana, ka taea e koe te wehe i te roopu uaua me te hiki ake i nga taumahatanga.

He aha ngā mahi whakapaipai mō te Dumbbell Kotahi Ringa Whakapiko Rarangi?

• Ko te kume-ake tetahi atu mahi e pa ana na te mea e aro ana ratou ki nga roopu uaua e rite ana ki te Dumbbell One Arm Bent-over Row, tae atu ki te latissimus dorsi me nga biceps, na reira ka whakapakari ake te kaha o te tinana o runga me te manawanui.
• He pai rawa atu nga Rows Bent-over Rows i te mea ka whai ano ratou ki nga uaua o muri me nga uaua o te ringa, engari kaore i rite ki te rarangi dumbbell kotahi-ringa, ka mahi nga taha e rua o te tinana i te wa kotahi, e whakatairanga ana i te taurite me te hangarite i te whanaketanga uaua.