Ko te taumaha o te tinana e tu katia ana te rarangi kotahi ringa

• Kōaro Tinana: Hoki
• Taputapu: Ura tinana
• Kōaro Mīhini: Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
• Kōaro Tuarua: Brachialis, Brachioradialis, Deltoid Posterior

Whakataki ki te Ko te taumaha o te tinana e tu katia ana te rarangi kotahi ringa

Ko te Row One Arm Row Ko te Taamaha Tu Kati he mahi whai hua e aro ana, e whakakaha ana i te tuara, nga pakihiwi, me nga uaua ringa, me te whakapai ake i te toenga me te pumau. He pai tenei mahi mo te tangata takitahi i nga taumata whakapakari tinana katoa, na te mea ka ngawari te whakarereke kia rite ki te kaha o te tangata. Ka taea e te tangata te whiriwhiri mo tenei mahi whakangungu hei whakarei ake i te oro o te uaua, te whakatairanga i te pai ake o te tu, me te whakapai ake i te kaha o te tinana me te kore e hiahia ki nga taputapu omaoma whanui.

Whakarite i te: He Whakateretere-Whakamārama Ko te taumaha o te tinana e tu katia ana te rarangi kotahi ringa

• Whakanohoia koe ki tetahi koki paku, whakapiko paku ki muri, ka mau ki te taonga ki te ringa kotahi, kia toro atu to ringa.
• Toia to tinana ki te ahanoa ma te kaha o to ringa, kia piri tonu to tuke ki to tinana i a koe e pera ana.
• Kia mau ki te waahi mo tetahi wa i te tihi o te nekehanga ki te whakauru i o uaua o muri.
• Tukua ata ka hoki mai ki te tuunga timatanga, me te whakarite kia tika to tinana puta noa i te mahi. Whakahokia te mahi me tetahi atu ringa.

Nga Tohu mō te Whakaputa Ko te taumaha o te tinana e tu katia ana te rarangi kotahi ringa

• Te Mau Tika: Kia mau te kakau me te u ki roto, ka anga to nikau ki roto. Ma tenei pu ka awhina i a koe ki te whakauru pai ake i ou uaua me te tuara. Ko te hapa noa ko te kapo marie i te kakau, me te nikau e anga ana ki raro, ka raru te ringaringa, ka whara ranei.
• Whakahaerehia To Motini: I te wa e mahi ana koe, toia to tuke ki muri, ka kopirihia o pakihiwi me te pupuri i to ringa ki to tinana. A ape i te hapa noa o te whakamahi i te torohaki ki te whakakorikori i to tinana ki muri; ka taea e tenei te whara ki muri, ka kore e pai te mahi i o uaua. Me puhoi te nekehanga, te whakahaere, me te arotahi

Ko te taumaha o te tinana e tu katia ana te rarangi kotahi ringa He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Ko te taumaha o te tinana e tu katia ana te rarangi kotahi ringa?

Ae, ka taea e te hunga timata te whakakorikori tinana i te Whakakorikori Kotahi-Rima Row. Engari, he mea nui kia mohio ko tenei mahi he nui te kaha o te tinana o runga. Mēnā he uaua rawa atu te tauhou, ka taea e ia te whakarereke i te mahi, te whakamahi awhina ranei kia pai ake te kaha. Pērā i ngā mahi hou, he mea nui kia tiimata me te kaha marama me te aro ki te ahua tika kia kore ai e whara. He pai ano te whai i tetahi kaiwhakangungu, i tetahi tangata mohio ranei ki te tirotiro kia tika te mahi.

He aha ngā rerekētanga māori o te Ko te taumaha o te tinana e tu katia ana te rarangi kotahi ringa?

• Ko te Taumaha Kotahi te Haupae Whakapiki-a-ringa: Ko tenei rerekee me he papa teitei ake, he mata ranei, e taea ai e koe te kumea ki runga ki te hekenga, me te aro ki tetahi ringa i te wa kotahi.
• Row Renegade Bodyweight: I tenei rereketanga, ka timata koe i runga i te turanga mahere, me ia ringa ki runga i te dumbbell, ka hoe koe kotahi ringa i te wa kotahi, kia mau tonu to tinana kia mau.
• Row Whakatarewa Tangata Kotahi-a-Tama: Ka whakamahia e tenei rereketanga he kaiwhakangungu whakatara, penei i te TRX, ka okioki koe ki muri ka pupuri i te kakau me te ringa kotahi ka toia to tinana ki runga.
• Ko te Taumaha Tiana e Pikohia ana ki runga i te rarangi kotahi ringa: Ko tenei rereketanga ko te piko ki te hope, te whakato i tetahi ringa ki runga i te tauera hei tautoko me te whakamahi i tetahi atu ringa ki te mahi i te nekehanga hoe.

He aha ngā mahi whakapaipai mō te Ko te taumaha o te tinana e tu katia ana te rarangi kotahi ringa?

• Push-ups: Ka mahi te pana-ake i nga uaua rereke ki te Rarangi Tu-a-Kati Kotahi-a-ringa, e whakarato ana i te toenga i roto i to mahi whakangungu. Ahakoa e aro ana te rarangi ki to tuara me to biceps, ko nga pana-ake ka aro ki to uma me to triceps.
• Nga Mahere: He mahi tino pai nga papa ki te whakakii i te Rarangi Tu-a-Kati-a-ringa Kotahi i a raatau e whakakaha ana i nga uaua matua, he mea nui hei pupuri i te taurite me te pumau i te waa o te mahi hoe.