One Arm Chin-Up

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

Whakataki ki te One Arm Chin-Up

Ko te One Arm Chin-Up he mahi whakawero a runga-tinana e aro nui ana ki o reeti, biceps, me o pakihiwi, e whakarato ana i te whakangungu pakari me te whakapakari i te kaha me te manawanui. Ko te tikanga mo te hunga kaingākau ki te whakapakari tinana, na te kaha o te kaha me te mana whakahaere e hiahiatia ana. Ka hiahia pea nga tangata takitahi ki te mahi i tenei mahi hei whakapai ake i te kaha o te tinana o runga, te whakanikoniko i te whakamaramatanga o te uaua, me te wero i te taumata whakapakari tinana.

Whakarite i te: He Whakateretere-Whakamārama One Arm Chin-Up

• Toia to pakihiwi ki raro, whakamuri hoki i mua i to tiimata ki te toia ki runga, ko te whakauru i nga uaua tika me te tiaki i to pakihiwi kei whara.
• Me ata toia to tinana ki runga kia eke ra ano to kauae ki runga ake o te pae, ngana kia tika to tinana kia kore e piu.
• Puritia te waahi mo te wa poto ki runga, me to kauae ki runga ake o te pae, katahi ka ata heke iho koe ki te turanga timatanga.
• Whakahokia tenei motini mo te maha o nga tukuruatanga, katahi ka huri ki tera ringa ka rite ano te maha o nga tukurua.

Nga Tohu mō te Whakaputa One Arm Chin-Up

• **Te Kaha Puka:** Ko tetahi o nga hapa e tino kitea ana ko te kore rawa o te kaha mau. Ka taea e koe te whakapai ake i tenei ma te whakamahi i nga mahi whakakaha i te hopu penei i te iri mate, te iri tauera, te hikoi a te kaiahuwhenua ranei. A, i te wa e mahi ana i te mahi, me whakarite kia u to ringa, kia anga atu to ringa ki a koe.
• **Whakangungu Whakangungu:** Kaua e peke tika ki te whakamatau i te kauwae kotahi-ringa. Me timata ki nga mahi ngawari penei i te kaawae-rua-ringa ka piki haere te uaua ma te whakamahi i nga tikanga penei i te awhina-a-ringa-a-ringa, nga mahi kino, te whakamahi ranei i te roopu aukati.
• ** Puka Tika:** Kia tika to tinana me te karo i te piu, te whakamahi torohaki ranei hei ara ake. He hapa noa tenei ka taea te whara me te

One Arm Chin-Up He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te One Arm Chin-Up?

Ko te One Arm Chin-Up he mahi tino matatau me kaha te kaha me te whakahaere. Ko te tikanga, karekau he kaha o te hunga timata ki te mahi i tenei mahi. E taunaki ana kia timata ma te kume-ake me te kauae-ake, ka piki haere te kaha me te mana whakahaere. Kia ngawari enei mahi, ka taea e tetahi te timata ki te whakangungu mo nga nekehanga matatau penei i te One Arm Chin-Up. Kia maumahara tonu, he mea nui kia piki haere te kaha o nga mahi whakangungu hei aukati i nga whara.

He aha ngā rerekētanga māori o te One Arm Chin-Up?

• Ko te Awhina One Arm Chin-Up ka mahia me te awhina o tetahi atu ringa, i te nuinga o te waa ma te pupuri ki te ringaringa, ki te ringaringa ranei.
• Ko te Eccentric One Arm Chin-Up e arotahi ana ki te wahanga whakaheke o te nekehanga, timata mai i runga ka whakaheke i a koe kia ata rite.
• Ko te One Arm Isometric Chin-Up ko te pupuri i a koe ki nga waahi rereke o te nekehanga kauae-ake mo te wa roa.
• Ko te Band-Assisted One Arm Chin-Up e whakamahi ana i te roopu aukati hei hiki ake i te tinana, kia ngawari ake te mahi.

He aha ngā mahi whakapaipai mō te One Arm Chin-Up?

• Ko te Negative One Arm Chin-Ups tetahi atu mahi taapiri, i te mea e aro ana ratou ki te wahanga keokeo o te nekehanga, e awhina ana ki te whakapai ake i te kaha mau me te whakahaere uaua, he mea nui enei e rua mo te mahi angitu i te One Arm Chin-Up.
• He painga ano te Weighted Chin-Up, na te mea ka kaha ake te kaha ki te whakakorikori tinana, na reira ka piki ake te kaha me te mau tonu o nga uaua o runga o te tinana, ka awhina ki te mahi i te One Arm Chin-Up.