Mahere Taha Dumbbell me Rere Whakamuri

• Kōaro Tinana: Ihiwe
• Taputapu: Tatasi huri
• Kōaro Mīhini: Infraspinatus, Obliques, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
• Kōaro Tuarua: Deltoid Anterior, Deltoid Lateral, Deltoid Posterior, Gluteus Maximus, Gluteus Medius, Rectus Abdominis, Tensor Fasciae Latae, Triceps Brachii

Whakataki ki te Mahere Taha Dumbbell me Rere Whakamuri

Ko te Dumbbell Side Plank with Rear Rere he mahi matawhānui e aro ana ki nga roopu uaua maha, tae atu ki nga obliques, nga pakihiwi, me te tuara o runga, na reira ka whakarei ake i te kaha matua, te toenga, me te tu. He mahi tino pai mo te hunga kaingākau ki te whakapakari tinana o nga taumata katoa, mai i te hunga timatanga ki te hunga matatau, na te mea ka taea te whakarereke i runga i te kaha me te kaha o te tangata. Ka taea e nga tangata te whiriwhiri ki te whakauru i tenei mahi ki o raatau mahinga ki te whakapai ake i te oranga mahi, te whakatairanga i te whakamaramatanga o nga uaua, me te whakanui ake i te pumau o te tinana.

Whakarite i te: He Whakateretere-Whakamārama Mahere Taha Dumbbell me Rere Whakamuri

• Me whakarite to tinana ki te hanga i tetahi raina tika mai i to mahunga ki o waewae, me te whakauru i to matua ki te pupuri i tenei tuunga puta noa i te mahi.
• Me te dumbbell i to ringa matau, whakaahuruhia to ringa ki muri, totoro atu ki to taha kia whakarara ki te papa.
• Kia mau ki te tuunga mo te tuarua, katahi ka whakahekea to ringa matau ki raro ki te turanga tuatahi.
• Whakahokia te mahi mo te maha o nga tukurua e hiahiatia ana, ka huri ki to taha matau ka mahi i nga nekehanga rite ki to ringa maui.

Nga Tohu mō te Whakaputa Mahere Taha Dumbbell me Rere Whakamuri

• Te Nekehanga Whakahaerehia: A ape i te tere o te nekehanga. I a koe e hikina ana te dumbbell ki runga i te tuanui, kia kaha te mahi. Ka awhina tenei ki te whakauru i o uaua me te whakaiti i te tupono o te whara.
• Taumaha Tika: Whakamahia he taumaha he wero engari kaua e whakararu i to ahua. Mena he taumaha rawa te taumaha, ka uaua pea koe ki te pupuri i te taurite, ka tupono pea koe ki te whara. Mena he marama rawa, kaore koe e whiwhi i nga painga katoa o te mahi.
• Kia mau tonu: Ko te hapa noa ko te tuku i nga hope kia totohu, kia huri ranei. Hei karo i tenei, uru atu ki to matua me to glutes

Mahere Taha Dumbbell me Rere Whakamuri He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Mahere Taha Dumbbell me Rere Whakamuri?

Ae, ka taea e te hunga timata te mahi i te Dumbbell Side Plank with Rear Rere korikori, engari e taunaki ana kia timata me te taumaha mama ake kia pai ai te ahua me te karo i te whara. He mea nui ano kia maumahara he mahi tino matatau ake tenei e hiahia ana kia nui te kaha me te taurite. Me matua mohio nga kaimatai ki te papa taketake me te papa taha i mua i te whakauru i etahi atu nekehanga penei i te rere o muri. Ki te kitea he uaua rawa, ka taea e ratou te whakarereke ma te mahi i te papa taha me te rere wehe o muri, ma te mahi ranei i te papa taha ki runga i o ratou turi. Ka rite ki nga wa katoa, he pai te whakaaro ki te korero ki tetahi tohunga mo te whakapakari tinana kia tika ai te mahi.

He aha ngā rerekētanga māori o te Mahere Taha Dumbbell me Rere Whakamuri?

• Mahere Taha Dumbbell me te Rarangi: I tenei putanga, kaore koe e mahi i te rere o muri, ka mahia e koe he nekehanga hoee e aro ana ki o uaua tuara me o biceps.
• Mahere Taha Dumbbell me te Perehi Runga: I konei, hei utu mo te rere o muri, ka mahi koe i te perehi o runga, e aro ana ki nga pakihiwi, triceps, me te tuara o runga.
• Mahere Taha Dumbbell me te Bicep Curl: Ko tenei rereketanga ko te mahi i te bicep curl i te wa e noho ana koe i te taha o te papa o te taha, ka mahi i runga i o biceps, o mua, me te matua.
• Dumbbell Side Plank with Tricep Kickback: I tenei putanga, ka mahi koe i te whana whana tricep hei utu mo te rere o muri, e aro ana ki nga triceps me te tuara o runga.

He aha ngā mahi whakapaipai mō te Mahere Taha Dumbbell me Rere Whakamuri?

• Dumbbell Russian Twist: He tino pai tenei mahi na te mea ka piki ake te kaha me te pumau, he rite ki te Dumbbell Side Plank with Rear Rear, engari me te aro ki nga obliques, e whakanui ana i to kaha ki te mahi i nga nekehanga hurihuri.
• Push-ups Dumbbell: Ka whakakiia tenei ki te Mahere Taha Dumbbell me te Rear Rear ma te aro ki te whakapakari i te uma, nga pakihiwi, me nga triceps, e whakarato ana i te whakangungu tinana o runga me te whakapai ake i to pauna me te pumau.