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 Kotahi Ringa Whakapiko Rarangi

Ko te One Arm Bent-over Row he mahi whakapakari kaha e aro nui ana ki nga uaua kei muri, nga pakihiwi, me nga ringaringa, me te whakauru ano ki te matua. He pai tenei mahi whakangungu mo nga tangata takitahi i nga taumata whakapakari tinana katoa, mai i te hunga timatanga ki te hunga matatau, e hiahia ana ki te whakapai ake i te kaha o te tinana o runga me te tu. Ka taea e te tangata te kowhiri mo tenei mahi na te mea ka taea e ia te whakanikoniko i te toenga o te uaua me te hangarite, te whakatairanga i te pai ake o te whakatikatika tinana, me te awhina i nga nekehanga o ia ra.

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

• Tuhia to turi me to ringa ki runga i te tauera hei tautoko, kia noho to tuara kia rite ki te papa.
• Tukua te ringa e mau ana i te dumbbell kia whakairi ki raro, kia anga whakamua.
• Toia te dumbbell ki runga ki te taha o to rama, kia mau tonu to ringa o runga ki to taha, kia mau tonu te rama.
• Whakahokia te dumbbell ki raro ki te tuunga timatanga, me te whakaoti kotahi te tukuruatanga. Whakahokia mo te maha o nga whakautu e hiahiatia ana, ka huri i nga taha.

Nga Tohu mō te Whakaputa Kotahi Ringa Whakapiko Rarangi

• **Ngā Nekehanga Whakahaere**: Ka toia e koe te taumaha ki runga, mahia ma te whakahaere, me te whakarite kia tata to tuke ki to tinana. Waihoki, whakahekehia te taumaha ma te whakahaere. A ape i nga korikori, tere ranei, na te mea ka raru te uaua me te kore e pai te mahi i nga uaua kua tohua.
• **Arotahi ki nga uaua Matau**: Ko te Haupae Whakapiko Kotahi te ringa e aro nui ana ki nga uaua o to tuara, no reira he mea nui ki te whakauru i enei uaua i te wa e mahi ana. A ape i te hapa noa o te whakamahi i to b

Kotahi Ringa Whakapiko Rarangi He Pātai Ā Tene

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

Ae, ka taea e te hunga timata te mahi i te Whakakorikori One Arm Bent-over Row. Heoi, he mea nui ki te tiimata me te taumaha ngawari kia pai ai te ahua me te aukati i te whara. E taunaki ana kia whai kaiwhakangungu whaiaro, tangata mohio ranei ki te whakaatu i te mahi i te tuatahi kia tika ai te mahi. Pērā i ngā mahi korikori tinana, mena ka mamae koe, ka raru ranei koe, mutu tonu ka korero ki tetahi tohunga ngaio.

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

• Te Pae Whakapiki Kotahi te Haupae ringa: Mo tenei rereketanga, ka whakamahia e koe he papa tapapa hei tautoko i to tinana, ka taea te wehe i nga uaua o to tuara me te whakaiti i te riu ki to tuara o raro.
• Kotahi te Rarangi Tauera Whakapiko-Rongo: Ka whakamahia e tenei putanga he miihini taura, ka taea te aukati i nga wa katoa o te nekehanga, ka awhina pea ki te whakapai ake i to mana uaua.
• Roopu Whakataunga Kotahi Rima Whakapiko: Ma te whakamahi i te roopu aukati hei utu i nga taumahatanga, ka taea e koe te wero i o uaua ki tetahi huarahi rereke, ka kaha ake te kawe me te ngawari o te mahi.
• Kettlebell One Arm Bent-Over Raw: Ko tenei rereketanga ko te whakamahi i te kettlebell, ka taea te whakapai ake i te kaha o te hopu me te wero i to pumau na te ahua ahurei me te tohatoha taumaha o te kettle

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

• Ko te Pull-up tetahi atu korikori e whakakii ana i te Rarangi Whakapiko Kotahi te ringa na te mea e aro ana ki nga roopu uaua ano, penei i te reiti, te biceps, me te rhomboids, na reira ka piki ake te kaha me te manawanui o te tinana o runga.
• Ka whakakiia e te Dumbbell Bench Press te Rarangi Whakapiko Kotahi-ringa ma te mahi i nga roopu uaua whakakeke, te nuinga o te uma me te triceps, ka taea te pupuri i te taurite me te tuunga o te uaua, me te whakapai ake i te whaihuatanga o te Rarangi Whakapiko ma te whakarite kia noho te tinana o runga. rite tonu te kaha.