Dumbbell Kotahi Ringa Whakatika Rarangi

• Kōaro Tinana: Ngā ūpoko.
• Taputapu: Tatasi huri
• Kōaro Mīhini: Deltoid Lateral
• Kōaro Tuarua: Biceps Brachii, Brachialis, Brachioradialis, Deltoid Anterior, Infraspinatus, Pectoralis Major Clavicular Head, Serratus Anterior, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers

Whakataki ki te Dumbbell Kotahi Ringa Whakatika Rarangi

Ko te Dumbbell One Arm Upright Row he whakangungu whakangungu kaha e aro nui ana ki nga pakihiwi, mahanga, me nga uaua tuara o runga, e whakatairanga ana i te pai ake o te tuunga me te kaha o te tinana o runga. He pai mo te hunga timata me te hunga hikaka ki te whakapakari tinana na te mea ka ngawari te whakatika kia rite ki nga taumata kaha takitahi. Ko te mahi i tenei mahi ka taea te whakanui i te whakamaramatanga o nga uaua, te whakapai ake i te kaha mahi mo nga mahi o ia ra, me te whai waahi ki te tinana taurite me te hangarite.

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

• Kia tika to tuara me to tinana kia mau tonu, hikina te dumbbell ki to pakihiwi ma te hiki ake i te pakihiwi me te piko o te tuke, kia piri tonu te dumbbell ki to tinana i a koe e hiki ana.
• Tatari mo te wa poto i te tihi o te nekehanga, ka ata whakahekehia te dumbbell ki raro ki te waahi timatanga.
• Whakahokia tenei nekehanga mo te maha o nga tukurua e hiahiatia ana, ka huri ki tetahi atu ringa.
• Kia mahara ki te whakauru i to matua puta noa i te mahi kia mau tonu te taurite me te pumau.

Nga Tohu mō te Whakaputa Dumbbell Kotahi Ringa Whakatika Rarangi

• Te Turanga Tika: Tu tika me o waewae te whanui o te pokohiwi. A ape i te piko o to tuara, i te piko ranei na te mea ka whara te tuara. Kia mau tonu to puku me te whakapiko iti i ou turi hei tautoko i to tuara o raro.
• Te Nekehanga Whakahaere: Hikina te dumbbell ki runga ki to pakihiwi, kia tata tonu ki to tinana ka taea. Me toro atu to tuke ki runga me te paku ki waho. A ape i te piu i te dumbbell, te whakamahi torohaki ranei hei hiki ake. Me whakahaere te neke me te u.
• Katoa o te Motini: Whakahekea te dumbbell ki raro tae noa ki te toronga katoa o to ringa. Ma tenei ka whakarite kei te mahi koe i te uaua i roto i te whānuitanga o nga nekehanga. A ape i te hapa noa o te whakaheke noa i te dumbbell ki raro.

Dumbbell Kotahi Ringa Whakatika Rarangi He Pātai Ā Tene

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

Ae, ka taea e te hunga timata te mahi Dumbbell One Arm Upright Row. Heoi, he mea nui kia tiimata me te taumaha ngawari kia pai ai te ahua me te karo i te whara. He pai ano te whai i tetahi tohunga tinana, kaiwhakangungu ranei hei arahi i a koe i roto i nga mahi i te tuatahi kia mohio ai kei te tika koe. Pērā ki ngā mahi hou, he mea nui kia whakarongo ki tō tinana, kia kaua e pana wawe.

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

• Kettlebell Upright Row: He rite ki te putanga dumbbell, engari ma te whakamahi i te kettlebell hei utu, ka taea e koe te whakarato i te pu me te wero ki te mahi.
• Miihini Miihini Whakatika Rarangi: Ka whakamahia e tenei rereke te miihini taura, ka taea te aukati i nga wa katoa o te nekehanga.
• Row Whakatika Whakatika: Ka whakamahia e tenei rereketanga he roopu aukati, he pai ke atu mo te hunga karekau e uru ki nga taumahatanga, e hiahia ana ranei ki te taapiri momo ki a raatau mahi.
• Smith Machine Upright Row: Ka whakamahia e tenei rereketanga te miihini Smith, ka taea te whakapumau me te awhina i te pupuri i te ahua tika, ina koa mo te hunga timata.

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

• Nga Huringa Barbell: Ko nga uaua trapezius, he uaua tuarua i mahia i te waa o te One Arm Upright Row, no reira, ka whakakiia tenei mahi ma te whakapakari i enei uaua tautoko.
• Dumbbell Bicep Curls: Ko tenei mahi he whakapakari i nga biceps, e whakamahia ana hei whakapumau i roto i te Rarangi Whakatika Kotahi, na reira ka piki ake te kaha o te hopu me te kaha o te tinana o runga.