Ko te taumaha tinana e tu ana i tetahi rarangi 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 tinana e tu ana i tetahi rarangi ringa

Ko te Row Weight One Arm Row he mahi whakapakari kaha e aro nui ana ki nga uaua o to tuara, o to pakihiwi me o ringaringa. He mahi tino pai mo te hunga takitahi i nga taumata whakapakari tinana katoa, ina koa ko te hunga e whai ana ki te whakapai ake i te kaha o te tinana o runga me te pumau me te kore e hiahia ki nga taputapu omaoma taumaha. Ko tenei mahi e kore e whakanui noa i te oro me te tuunga o te uaua engari he pai ake te taurite me te whakapakari tinana, kia ngawari ake ai nga mahi o ia ra.

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

• Totoro tetahi ringa ki mua i a koe ka tuu to ringa ki te pakitara, ki te pou ranei, kia tika to ringa.
• Me ata whakamuri, kia tika to tinana, kia rongo koe i te raru o to ringa me to pakihiwi.
• Inaianei, toia to tinana ki te pakitara, ki te poupou ranei ma te kaha o to ringa me to pakihiwi, me te mea e hoe ana koe.
• Kia ata hoki ki te turanga timatanga, kia mau tonu te mana me te taumahatanga o ou uaua puta noa i te nekehanga. Whakahokia tenei tukanga mo te maha o nga tukurua e hiahiatia ana i mua i te huri ki tetahi atu ringa.

Nga Tohu mō te Whakaputa Ko te taumaha tinana e tu ana i tetahi rarangi ringa

• Kia mau ki to kaupapa matua: Kia tino whai hua tenei mahi, he mea nui kia mau tonu to mahi puta noa i te kaupapa. Ehara tenei i te awhina anake ki te tiaki i to tuara engari ki te whakarite kei te mahi koe i nga uaua tika. Ko te hapa noa ko te tuku i te puku kia okioki, tera pea ka raru, ka whara ranei.
• Whakahaerehia To Nekehanga: Ko te kounga i runga i te rahinga te mea nui. A ape i te whakawai ki te tere i roto i te nekehanga. Engari, arotahi ki runga i te kume puhoi, te mana whakahaere me te tuku maeneene me te whakahaere. Ko nga nekehanga tere, he korikori he hapa noa, ka whara pea.
• Kia mau tonu te Whakariterite: Me noho tonu to tinana ki te raina tika mai i to mahunga ki o rekereke puta noa i te mahi. A ape i te kopikopiko i to tinana

Ko te taumaha tinana e tu ana i tetahi rarangi ringa He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Ko te taumaha tinana e tu ana i tetahi rarangi ringa?

Ae, ka taea e te hunga timata te whakakorikori tinana e tu ana i te rarangi ringa kotahi, engari he uaua pea mo etahi. He mea nui ki te tiimata me te ngawari ake, ahakoa te taumaha noa o te ringa ake, ka piki haere i te wa e pai ake ai te kaha me te pumau. He mea nui ano kia mau tonu te ahua kia kore ai e whara. Mena ka pa mai te mamae, te mamae ranei, me whakamutu tonu te mahi. He pai tonu te whakaaro ki te korero ki tetahi tohunga ngaio tinana, kaiwhakaora tinana ranei mena he hou koe ki te korikori tinana, he awangawanga hauora ranei koe.

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

• Whakahekea te Taumaha Kotahi te Raima: Ka mahia tenei rereketanga ki runga i te mata heke, ka piki ake te kaha me te wero nui atu mo nga uaua o runga o te tinana.
• Ko te Taumaha Kotahi te Haupae-a-ringa me te Hurihuri: Ka taapirihia e tenei rereketanga he nekehanga hurihuri ki te korikori, ka awhina i te whakauru i nga uaua matua me te whakapai ake i te toenga me te pumau.
• Ko te Row One Arm One Arm with Resistance Band: Ko tenei rereketanga kei te whakauru i te roopu aukati, ka awhina i te whakanui ake i te aukati me te whakawero i te mahi.
• Te Taamaha o te Taanata Kotahi te Raima me te Poi Pumau: Ko tenei rereketanga ko te mahi korikori i te wa e whakataurite ana i runga i te poi pumau, ka awhina i te whakauru i nga uaua matua me te whakapai ake i te toenga me te pumau.

He aha ngā mahi whakapaipai mō te Ko te taumaha tinana e tu ana i tetahi rarangi ringa?

• Nga Mahere: Ko nga Mahere he mea tino pai ki te Row Weight Standing One Arm Row i a ratou e whakakaha ana i te matua, he mea nui hei pupuri i te ahua tika me te taurite i roto i te rarangi ringa kotahi, na reira ka piki ake te whai huatanga o te mahi.
• Squats: Ko nga Squats e whakakii ana i te Row Weight Standing One Arm Row ma te aro ki te tinana o raro, me te whakakorikori tinana katoa me te whakatairanga i te kaha tinana me te toenga, he mea tino nui mo te mahi tika i te rarangi ringa kotahi.