Pupuri Whakamuri Whakamuri Piko ki runga Rarangi

• Kōaro Tinana: Hoki
• Taputapu: Purutai.
• Kōaro Mīhini: Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
• Kōaro Tuarua: Biceps Brachii, Brachialis, Brachioradialis, Deltoid Posterior, Pectoralis Major Sternal Head

Whakataki ki te Pupuri Whakamuri Whakamuri Piko ki runga Rarangi

Ko te Barbell Reverse Grip Bent Over Row he mahi whakapakari kaha e aro nui ana ki nga uaua o to tuara, o to biceps, o to ringaringa. He mahi tino pai mo te hunga e titiro ana ki te whakanui ake i te kaha o te tinana o runga, te whakapai i te tuunga, me te whakanui ake i te whakamaramatanga o nga uaua. He tino painga tenei mahi mo te hunga e whai ana ki te whakapai ake i o raatau kaha toia, ka whai hua ki nga momo hakinakina me nga mahi o ia ra.

Whakarite i te: He Whakateretere-Whakamārama Pupuri Whakamuri Whakamuri Piko ki runga Rarangi

• Pikohia to hope me o turi, kia tika to tuara, ka whakahekehia to rama kia tata te whakarara ki te papa.
• Tukua te paera kia whakairihia ki te roa o te ringa mai i o pakihiwi, koinei to tuunga timatanga.
• Toia te paera ki to puku o runga ma te piko o ou tuke me te kopiri i o mata pakihiwi.
• Whakahokia te paera ki te tuunga timatanga, kia toro atu o ringaringa me o pakihiwi, kia oti te tukurua.

Nga Tohu mō te Whakaputa Pupuri Whakamuri Whakamuri Piko ki runga Rarangi

• **Kia mau tonu te Tuira Kore**: Pikohia to hope me o turi, kia tika to tuara me te tata whakarara ki te papa. Ko te hapa noa ko te huri i te tuara, tera pea ka whara. I nga wa katoa kia noho kore to tuara ki te karo i te taumahatanga o to tuara o raro.
• **Te Nekehanga Whakahaere**: Toia te paera ki to hope o runga ka piri tonu o tuke ki to tinana. Me noho te pae ki te taha o to sternum. A ape i te korikori, te tere tere ranei, ka raru pea te uaua. Engari, arotahi ki te whakahaere, nga nekehanga maeneene.
• **Tauhanga Manawa**: Tanga i te wa e hikitia ana e koe te paera me te manawa ki roto i a koe e tuku iho ana ki te

Pupuri Whakamuri Whakamuri Piko ki runga Rarangi He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Pupuri Whakamuri Whakamuri Piko ki runga Rarangi?

Ae, ka taea e te hunga timata te mahi Barbell Reverse Grip Bent over Row. Engari, he mea nui ki te timata me te taimaha marama ki te whakarite i te ahua tika me te aukati i te whara. He tino whakawero tenei mahi, no reira me puhoi te tiimata me te whakanui i te taumaha kia pai ake te kaha me o raatau tikanga. He mea tika ano kia whai tetahi kaiwhakangungu whaiaro, he tangata kaikawe whakangungu ranei hei tirotiro i nga wa tuatahi kia tika ai te puka.

He aha ngā rerekētanga māori o te Pupuri Whakamuri Whakamuri Piko ki runga Rarangi?

• Rarangi Tauera Noho: Engari i te paera, ka whakamahia e tenei rerekee te miihini taura, ka taea te whakararuraru tonu puta noa i te korikori me te awhina i o uaua kia rereke.
• Rarangi Hurihuri: Ko tenei rereketanga ko te whakamahi i to taumaha tinana hei parenga. Ka whakaturia e koe he pae i te teitei o te hope i runga i te miihini Smith, i te whatanga squat ranei, ka toia koe ki runga ki te pae.
• Rarangi Pae-T: Ko tenei rereketanga ka uru ki te whakamahi i te miihini T-bar. He rite te nekehanga ki te kapo whakamuri o te paera e piko ana ki runga rarangi, engari ka taea e te pae-T te puri me te tu rereke.
• Smith Machine Bent Over Row: Ko tenei rereketanga e whakamahi ana i te miihini Smith, e whakarato ana i te pumau, ka taea e koe te arotahi atu ki te whakahekenga o te uaua, kaua ki te whakataurite i te taumaha.

He aha ngā mahi whakapaipai mō te Pupuri Whakamuri Whakamuri Piko ki runga Rarangi?

• Ko te kume-ake tetahi atu mahi taapiri i a ratau e aro ana ki te kaha o te tinana o runga penei i nga reiti me nga biceps, e mahi ana hoki i te wa o te Barbell Reverse Grip Bent over Rows, na reira ka pai ake te kaha o te hopu me te whakamahana tinana o runga.
• Ko te rarangi T-bar he mahi e pa ana i te mea e aro ana ano ki te roopu uaua kotahi, tae atu ki te tuara o waenga, nga reiti, me nga biceps, na reira ka whakatairanga i te tipu me te hangarite.