Paihere Atete Kotahi Ringa Piko ki runga Rarangi

• Kōaro Tinana: Hoki
• Taputapu: Tapenga Taura Tapatapa
• Kōaro Mīhini: Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
• Kōaro Tuarua: Brachialis, Brachioradialis, Deltoid Posterior

Whakataki ki te Paihere Atete Kotahi Ringa Piko ki runga Rarangi

Ko te Roopu Whakapiri One Arm Bent Over Row he mahi tino pai e aro ana ki nga uaua o to tuara, o to pakihiwi me o ringaringa, kia pai ake ai te kaha me te manawanui. He mahi tino pai mo nga taangata katoa o nga taumata whakapakari tinana, na te mea ka ngawari te whakatika i te parenga kia rite ki tona kaha. Ka hiahia pea nga tangata ki te whakauru i tenei mahi ki roto i a raatau mahi mo tona pai, te whai hua ki te whakanui ake i te kaha o te tinana o runga, me te kaha ki te whakapai ake i te tuunga me te whakaiti i te mamae o muri.

Whakarite i te: He Whakateretere-Whakamārama Paihere Atete Kotahi Ringa Piko ki runga Rarangi

• Whakapiko paku o turi, ka anga whakamua mai i to hope, kia tika to tuara, kia rite tonu to rama ki te papa.
• Me to ringa kore ki runga i to hope, ka okioki ranei ki to turi hei tautoko, toia te whitiki ki runga ki to hope, kia piri tonu to tuke ki to tinana me to tuara kia tika.
• Tatari mo te wa ka mau to ringa ki to hope, ka pehia nga uaua o muri.
• Whakahokia to ringa ki raro ki te waahi timatanga, kia mau tonu te parenga i roto i te roopu, ka whakahoki ano mo te maha o nga tukuruatanga i mua i te huri ki tera taha.

Nga Tohu mō te Whakaputa Paihere Atete Kotahi Ringa Piko ki runga Rarangi

• **Puri Tika**: Puritia te here parepare me to nikau anga whakaroto. Ma tenei pu ka taea e koe te toia te roopu i roto i te nekehanga maeneene me te whakahaere me te awhina ki te karo i te taumahatanga kore i runga i to ringaringa.
• ** A ape i te Rere**: He hapa noa kei te tere haere i roto i te mahi. Engari, me whakarite kia mahi koe i te mahi i roto i te nekehanga puhoi me te whakahaere. Toia te whitiki ki runga ki to hope, tatari mo te wa poto ki te kotike i o mata pakihiwi, katahi ka ata whakamuri ki raro. Ka awhina tenei tikanga ki te whakanui ake i nga uaua.
• **Kia Katia To Rima**: Kia tata to tuke ki to tinana i a koe e toia ana te whitiki ki runga. Ma te tuku i to tuke kia mura mai ka taea te whakararu i to pakihiwi me te whakaiti i te whai huatanga o te

Paihere Atete Kotahi Ringa Piko ki runga Rarangi He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Paihere Atete Kotahi Ringa Piko ki runga Rarangi?

Ae, ka taea e te hunga timata te mahi i te whakakorikori Roopu Aatete One Arm Bent Over Row. He mahi tino pai ki te aro ki nga uaua o te tuara, ina koa ko te latissimus dorsi (lats) me nga rhomboids. Pērā ki ngā mahi korikori katoa, he mea nui kia tiimata me te roopu aukati mama me te aro ki te pupuri i te ahua tika. He pai ano te whai i te kaiwhakangungu, i te tohunga toi tinana ranei e whakaatu ana i te mahi i te tuatahi kia pai ai to mahi. Me mahara tonu ki te whakamahana i mua i te tiimata i nga mahi korikori tinana.

He aha ngā rerekētanga māori o te Paihere Atete Kotahi Ringa Piko ki runga Rarangi?

• Roopu Aatete Kotahi te ringa e piko ana ki runga i te rarangi me te hurihuri: ka huri tenei rerekee ki nga mahi o mua, ara, ma te whakauru i te hurihanga o te rama i a koe e toia ana te roopu ki to hope.
• Roopu Aatete Kotahi te ringa e piko ana ki runga i te rarangi me te Squat: Ko tenei rereketanga ka whakakotahi i te rarangi piko ki runga me te squat, ka taea e koe te mahi i to tinana o runga me o raro i te wa kotahi.
• Roopu Aatete Kotahi te ringa e piko ana ki runga i te rarangi me te Lunge: Ko tenei rereketanga ka taapiri i te lunge ki te neke, e awhina ana ki te aro ki nga uaua o ou waewae hei taapiri atu ki to tinana o runga.
• Riipene Atete Kotahi te ringa e piko ana ki runga i te rarangi me te hikoinga: Ko tenei rereketanga ko te hikoi whakamua me tetahi waewae i a koe e mahi ana i te rarangi, me te taapiri i tetahi waahanga o te taurite me te ruruku ki te mahi.

He aha ngā mahi whakapaipai mō te Paihere Atete Kotahi Ringa Piko ki runga Rarangi?

• Nga Waahanga Pull Pull Aparts: Ka whakamahia ano hoki e tenei mahi he roopu whakatete me te mahi i te tuara o runga me nga pakihiwi, ki te whakakii i te One Arm Bent Over Row ma te aro ki nga uaua rite engari mai i tetahi koki rereke, e whakatairanga ana i te tipu me te kaha o te uaua.
• Push-ups: Ahakoa ko tenei mahi e aro nui ana ki te uma, ka mahi ano hoki i nga uaua o muri me nga uaua matua, ka whakataurite ki te nekehanga toia o te One Arm Bent Over Row me te awhina ki te pupuri i te kaha o te tinana o runga.