Rarangi Hurihurihia te Raarangi Whakatatari Whanui

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

Whakataki ki te Rarangi Hurihurihia te Raarangi Whakatatari Whanui

Ko te Haupae Huri Hurihia te Maama Wide Suspender he mahi whakawero i te hanga-kaha e aro ana ki te tuara, nga pakihiwi, me nga ringaringa, hei whakapai ake i te kaha me te pumau o te tinana o runga. He pai tenei korikori mo te hunga takawaenga ki te hunga kaingākau ki te whakapakari tinana e whai ana ki te whakahiato i a raatau mahi whakangungu me te whakanui ake i o raatau tinana o runga. Ka hiahia tetahi ki te mahi i tenei mahi hei whakarei ake i o raatau uaua, te whakanui ake i te kaha mahi, me te whakapai ake i te tuunga.

Whakarite i te: He Whakateretere-Whakamārama Rarangi Hurihurihia te Raarangi Whakatatari Whanui

• Me hikoi o waewae ki mua, ka anga whakamuri tae noa ki te hanga raina tika o to tinana mai i to mahunga ki o rekereke, ka noho koe ki te koki e taea ai e koe te kumea ki runga me te kore e kaha.
• Whakauruhia to matua me te pupuri i to tinana i te wa e toia ana e koe to uma ki runga ki nga ringaringa, me te whakapiri i o pakihiwi ki te tihi o te nekehanga.
• Me ata whakamuri koe ki te tuunga tiimata, kia mau tonu te mana me te kore e tuku i to tinana kia totohu.
• Whakahokia tenei nekehanga mo te nui o nga mahi tukurua e hiahiatia ana, me te whakarite kia tika to tinana me te whakahaere i o nekehanga puta noa i te mahi.

Nga Tohu mō te Whakaputa Rarangi Hurihurihia te Raarangi Whakatatari Whanui

• Pupuri Whanui: Hopukia nga kakau irirangi me o ringaringa kia whanui atu i te whanui o te pokohiwi. Ma tenei ka pai ake te whakauru i o uaua tuara. Kia kaha kia kaua e awhi nui rawa na te mea ka tuu he taumahatanga koretake ki runga i o pakihiwi.
• Te Nekehanga Whakahaerehia: Mahia te mahi me nga nekehanga puhoi me te whakahaere. A ape i nga korikori me nga nekehanga tere ka puta he whara. Toia koe ki runga ki nga kakau kia pa atu to uma ki a ratau, katahi ka whakaheke i a koe ki raro i runga i te mana whakahaere.
• Whakauruhia to Core: Kia mau tonu to mahi puta noa i te mahi. Ka awhina tenei ki te pupuri i to tinana me te mahi i nga uaua o te puku.
• A ape i te Riu Neck: Kia noho kore to kaki ma te titiro tika atu ki mua, paku whakarunga ranei

Rarangi Hurihurihia te Raarangi Whakatatari Whanui He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Rarangi Hurihurihia te Raarangi Whakatatari Whanui?

Ae, ka taea e te hunga timata te mahi i te whakakorikori Haupae Huri Huri Whakatatari Wide Grip. Heoi, he mea nui kia mohiohia me timata ma te ngawari ake te kaha me te piki haere i te wa e whakapakari ana. Ko tenei mahi e hiahia ana kia nui te kaha o te tinana o runga, na reira ka raru pea te hunga timata i te tuatahi. He mea pai tonu me whai tetahi kaiwhakangungu whaiaro, tohunga ngaio tinana ranei hei whakaatu i te mahi i te tuatahi kia pai ai te ahua me te aukati i nga whara.

He aha ngā rerekētanga māori o te Rarangi Hurihurihia te Raarangi Whakatatari Whanui?

• Rarangi Huroriroria Whakatarewa me te Hiki Waewae: I tenei rereketanga, ka hikitia e koe tetahi waewae mai i te whenua i a koe e mahi ana i te korikori tinana, ka uru ki nga uaua o te tinana o raro me te tinana o runga.
• Rarangi Huroriroria Whakatarewa me te Iso Hold: Ko tenei ko te pupuri i te turanga o runga o te rarangi mo etahi hēkona hei whakanui ake i te wa i raro i te awangawanga me te whakanui i te tipu o te uaua.
• Rarangi Huroriroria Whakatarewa me te Waewae Whakanuia: Ma te hiki i o waewae ki runga pouaka, tauera ranei, ka taea e koe te whakanui ake i te uaua o te mahi me te whai i o uaua ki tetahi koki rereke.
• Rarangi Huroriroria Whakatarewa me te Twist: Ko tenei rereketanga ko te kopikopiko i to rama i a koe e kumea ana ki runga, e awhina ana ki te whakauru i nga uaua tapapa me te taapiri i tetahi waahanga hurihuri ki te mahi.

He aha ngā mahi whakapaipai mō te Rarangi Hurihurihia te Raarangi Whakatatari Whanui?

• Barbell Bent Over Rows: Ko tenei mahi e whakakii ana i te Rarangi Huringa Hurihia te Maama Wide Wide Grip Inverted Row ma te aro ki nga roopu uaua penei i nga reiti, rhomboids, me nga mahanga, engari ka uru ano ki te tuara o raro me nga hamstrings, e whakatairanga ana i te kaha o te tinana me te toenga.
• Toia Kanohi: Ko tenei mahi he whakakii i te Rarangi Hurihuri Hurihia te Maama Wide Wide Grip ma te aro ki nga uaua o muri me nga uaua o muri o runga, te whakapai ake i te tuunga me te hauora o te pakihiwi, he mea tino nui mo te mahi i nga rarangi hurihuri.