Thumbnail for the video of exercise: Rarangi Paerewa Whakamuri Hoko

Rarangi Paerewa Whakamuri Hoko

Āhuatanga whakamahi

Kōaro TinanaHoki
TaputapuPurutai.
Kōaro MīhiniInfraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
Kōaro TuaruaBrachialis, Brachioradialis, Deltoid Posterior
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Tiki i te whare taonga mahi i runga i ō pōtae!

Whakataki ki te Rarangi Paerewa Whakamuri Hoko

Ko te Reverse Grip Incline Bench Row he mahi whakapakari kaha e aro ana ki nga uaua o to tuara, otira ko nga reiti, rhomboids, me nga mahanga, me te whakauru ano i o biceps me o ringaringa. He pai mo te hunga timata me nga kaiwhakarewa teitei na te mea ka ngawari te whakatika kia rite ki nga taumata whakapakari tinana. He tino pai tenei mahi mo te hunga e titiro ana ki te whakapai ake i o raatau tuunga, ki te whakarei ake i te whakamaramatanga o nga uaua, me te whakanui ake i te kaha o te tinana o runga.

Whakarite i te: He Whakateretere-Whakamārama Rarangi Paerewa Whakamuri Hoko

  • Tu atu o waewae ki te whanui o te pakihiwi, piko ki o hope me o turi, ka mau ki te paera me te pupuri i raro i te ringaringa, ka wehe nga ringa ki te whanui o te pokohiwi.
  • Toia te paera ki to puku o runga ma te tango i o mata pakihiwi me te whakakorikori i ou tuke, kia tika to tuara me to tinana ki te noho pumau.
  • Tatari ki te tihi o te korikori, kotohehia to pakihiwi mo te wa poto.
  • Whakahokia te paera ki te tuunga tiimata, kia mau tonu te mana whakahaere o te nekehanga, ka whakahoki ano i te mahi mo te maha o nga whakautu e hiahiatia ana.

Nga Tohu mō te Whakaputa Rarangi Paerewa Whakamuri Hoko

  • Taumaha Tika: Whiriwhiria he taumaha ka taea e koe te hapai marie. He he noa ki te whakamahi i te taumaha taumaha, tera pea ka paheke te ahua me te whara. Tīmata ki te taumaha mama ake ka piki haere i te wa e pai haere ana to kaha.
  • Te Mau Tika: Purihia te paera me te puri whakamuri, ka anga nga nikau ki a koe. Me wehe o ringaringa ki te whanui o te pakihiwi. Ko te hapa noa ko te hopu i te paera he whanui rawa, he whaiti rawa ranei, ka raru ai o ringaringa me te whakaiti i te whai huatanga o te mahi.
  • Te Nekehanga Whakahaere: I te wa e hiki ana te paera, kia tata tonu o tuke ki to tinana, ka toia te paera ki runga ki to uma raro. Na, whakahekea ki raro i runga i te nekehanga whakahaere. A ape i te tohe, te whakaheke tere ranei i te taumaha, na te mea ka arahi tenei

Rarangi Paerewa Whakamuri Hoko He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Rarangi Paerewa Whakamuri Hoko?

Ae, ka taea e te hunga timata te mahi whakakori Reverse Grip Incline Bench Row, engari he mea nui kia timata me nga taumaha mama kia kore ai e whara. He pai tenei mahi mo te aro ki nga uaua o muri, ina koa nga reeti. He painga ano mo te biceps me nga ringa o mua na te puri whakamuri. Anei he aratohu taahiraa-i-taahiraa mo te mahi: 1. Whakatakotoria he taupae tapapa ki te koki 45-tohu. 2. Tu ki muri i te taupae ka mau ki te rua o nga dumbbells me te mau whakamuri (nga nikau e anga whakamua ana). 3. Me anga whakamua mai i to hope, kaua i to hope, ka waiho to uma ki runga i te tauera. Tukua o ringaringa kia whakairi tika ki raro. 4. Kia piri tonu o tuke ki to tinana, toia nga putere ki runga ki to uma. 5. Whakahokia nga taumaha ki raro i muri i te okiokinga poto. 6. Kia tika to tuara puta noa. Kia maumahara, he mea nui ki te whakamahana i mua i te tiimata o tetahi mahi me te whakamatao i muri mai.

He aha ngā rerekētanga māori o te Rarangi Paerewa Whakamuri Hoko?

  • Rarangi Paepae Whakamuri Whakamuri Whanui: I tenei putanga, ka whakamahi koe i te puri whanui ki runga i te paera hei aro ki nga uaua rereke, ina koa ko nga uaua o muri o waho.
  • Katia te Rarangi Paepae Whakamuri Whakamuri: Ko tenei rereketanga ko te whakamahi i te kapo tata, ka kaha ake te aro ki nga uaua o muri.
  • Rarangi Pouaka Whakapiri Whakapiri: I tenei rereketanga, hei utu mo te puri whakamuri, ka whakamahi koe i te puri (i raro i te ringaringa), ka taea te aro ki nga biceps me te tuara o runga.
  • Whakamuri te Rarangi Paerewa Whakamuri me nga Paihere Atete: Engari i te whakamahi i nga taumahatanga, ka whakamahia e tenei rereketanga nga here aukati hei whakararu i te taumahatanga, he momo wero rereke ki nga uaua o muri.

He aha ngā mahi whakapaipai mō te Rarangi Paerewa Whakamuri Hoko?

  • Ko te kume-ake tetahi atu tino pai na te mea ka aro ano ki nga uaua o muri engari ka nui ake te taumaha o te tinana, te whakanui ake i te kaha me te wero i nga uaua i tetahi huarahi rereke, ka pai ake te mahi i roto i te Reverse Grip Incline Bench Row.
  • Ka whakakiia e nga Rarangi Tauera Whakamuri te Whakamuri i nga Rarangi Taurangi Whakamuri ma te aro ki nga roopu uaua ano engari i roto i te noho, te noho pumau, ka taea te aro ki te ahua me te mana whakahaere, ka taea te whakanui i te whai huatanga o te Whakamuri Grip Incline Bench Rarangi.

He kupu whakaurunga mō Rarangi Paerewa Whakamuri Hoko

  • Kohikohi Whakamuri Barbell
  • Rarangi Whakamuri Pupuri
  • Mahi Mahi Haupae Whakapiki
  • Rarangi Barbell mo Whakamuri
  • Mahi Whakamuri Whakamuri Whakapiki Tauranga
  • Whakangungu kaha mo te tuara
  • Ko te Whakaakoranga Hanga Iuaua o muri
  • Whakapiki i te Rarangi Barbell
  • Mahi Whakamuri Whakamuri Whakamuri
  • Te Whakapakari Whakapakari Barbell Back