Paetaumaha Chin-Up

• Kōaro Tinana: Hoki
• Taputapu: Tia teivoti.

Whakataki ki te Paetaumaha Chin-Up

Ko te Weighted Chin-Up he korikori kaha e whakapakari ana i te tuara, te biceps, me te uho ma te taapiri atu i te taumaha ki te kauwae o mua. He tino painga tenei mahi mo nga kaitäkaro me te hunga whakakori tinana e titiro ana ki te whakakaha ake i te kaha o te tinana o runga me te manawanui o te uaua. Ma te whakauru i nga kauwae taumaha ki roto i o raatau mahi, ka taea e nga tangata takitahi te wero i o ratau uaua ki te urutau ki te taumahatanga teitei ake, te whakatairanga i te tipu o te uaua me te pai ake o te mahi i etahi atu mahi o runga tinana.

Whakarite i te: He Whakateretere-Whakamārama Paetaumaha Chin-Up

• Tu ki raro i te pae kauae-runga, tuuhia te whitiki taumaha ki to hope, ka mau ranei te taumaha ki waenga i ou waewae, katahi ka toro atu ki runga ka mau i te pae ki raro i te ringa, me wehe o ringaringa ki te whanui o te pokohiwi.
• Toia to tinana ki runga ki te pae, kia piri tonu ou tuke ki to tinana me to tuara kia tika, kia eke ra ano to kauae ki runga ake o te pae.
• Kia mau ki tenei tuunga mo te wa poto, ka rongo i te taumahatanga i roto i to biceps me to tuara o runga.
• Whakahokia to tinana ki raro tae noa ki te toronga o ou ringa, kia mau tonu te mana whakahaere puta noa i te nekehanga, katahi ka tuaruatia te tukanga mo te maha o nga tukurua e hiahiatia ana.

Nga Tohu mō te Whakaputa Paetaumaha Chin-Up

• **Tauhanga Manawa**: He mea nui kia tika te manawa i a koe e mahi ana i nga kauwae taumaha. Whakaongohia i a koe e whakaheke ana i to tinana me te pupuhi i a koe e piki ana. Ka awhina tenei ki te pupuri i to taumata kaha me te aukati i a koe kia tere te hau.
• ** A ape i te Whakanuia **: Ko te hapa noa ko te taapiri i te taumaha kia tere rawa. Tīmatahia me te taumaha ka taea e koe te whakahaere mo te 5-8 reps me te ahua pai. I te piki haere o to kaha, taapirihia te taumaha. Ko te nui o te taumaha ka arahi ki te ahua kino, ka nui ake te tupono o te whara.
• **Whakamahana**: I mua i to tiimata i o kauae taumaha,

Paetaumaha Chin-Up He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Paetaumaha Chin-Up?

Ae, ka taea e te hunga timatanga te mahi i te korikori kauwae taumaha, engari he mea nui kia mohio he korikori teitei ake. E taunaki ana kia timata te hunga timata ki te hanga i o raatau kaha me te mohio ki te karaehe paerewa i mua i te taapiri taumaha. Ko tenei hei whakarite i te ahua tika me te aukati i te whara. Mēnā ka taea e te kaimatamata te mahi i te huinga o te 10-12 nga kauwae auau me te ahua pai, ka taea e ia te whakaaro ki te taapiri taumaha. Me mahara tonu ki te whakamahana tika me te whakarongo ki to tinana kia kore ai e whakapau kaha.

He aha ngā rerekētanga māori o te Paetaumaha Chin-Up?

• L-Sit Chin-Up: I tenei rereketanga, ka mau tonu o waewae ki te tuunga "L" e whakarara ana ki te whenua i a koe e mahi ana i te kauae-ake, e whakauru ana i to matua me to tinana o runga.
• Chin-Assisted Chin-Up: Ka whakamahia e tenei rereketanga he roopu aukati hei awhina i te nekehanga whakarunga, kia pai ake ai te mahi mo te hunga timata, mo te hunga e mahi ana i o raatau kaha.
• Chin-Up Taumaha: Ko tenei rereketanga ko te whakaheke i a koe mai i te tuunga o runga me te taumaha taapiri, me te aro ki te waahanga o te mahi, ki raro ranei.
• Tuwaenga Whakaranu-Rangi: Ko tenei rereketanga ko te whakamahi i tetahi nikau e anga ana ki a koe me tetahi atu e anga atu ana, ka taea te aro ki nga uaua rereke me te whakapai ake i te kaha mau.

He aha ngā mahi whakapaipai mō te Paetaumaha Chin-Up?

• Nga Pulldowns Lat: Ko tenei mahi e aro tika ana ki nga uaua latissimus dorsi, e uru nui ana ki te neke whakarunga o te kauae-runga, no reira ka pai ake to kaha ki te tohi taumaha i te wa o te Weighted Chin-Up.
• Nga Rarangi Hurihuri: Ka mahi ratou i runga i nga uaua rite tonu ki te Weighted Chin-Up engari i roto i te rererangi whakapae kaore i te poutū, e whakarato ana i tetahi momo whakaihiihi ka taea te kaha ake me te whakawhanaketanga uaua.