Rarangi Taumaha i te Kuaha

• Kōaro Tinana: Hoki
• Taputapu: Ura tinana
• 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 Taumaha i te Kuaha

Ko te Row Weight Weight in Doorway he mahi totika me te whai kiko e aro ana ki to tuara, pakihiwi, me nga uaua ringa, hei whakapai ake i to tinana o runga. He pai mo nga taangata katoa o nga taumata whakapakari tinana, otira ko te hunga e rapu ana i nga mahi whakangungu ka taea te mahi i te kaainga me te kore e hiahia ki etahi taputapu motuhake. Ka taea e te tangata te kowhiri mo tenei mahi na te mea ka whakanui ake i te tuunga, ka whakatairanga i te oranga tinana, a ka ngawari te whakauru ki roto i nga mahinga tinana.

Whakarite i te: He Whakateretere-Whakamārama Rarangi Taumaha i te Kuaha

• Totoro atu ka mau ki nga taha e rua o te anga tatau kia tata te teitei o te uma, ka anga o ringaringa ki mua, ka takai o maihao ki te anga.
• Whakamuri ki muri, kia mau tonu to tinana mai i to mahunga ki o rekereke, kia toro atu o ringaringa me te tautoko i to taumaha ma te pupuri i te anga o te tatau.
• Toia to tinana ki te anga o te kuaha ma te kopiri i o mata pakihiwi me te whakapiko i o tuke, kia tika to tinana me to matua.
• Kia ata toro atu o ringaringa ka anga ki muri ki te tuunga tiimata ki te whakaoti i te whakahoki kotahi, kia mau tonu te mana whakahaere puta noa i te nekehanga kia kore ai e whara.

Nga Tohu mō te Whakaputa Rarangi Taumaha i te Kuaha

• Te Nekehanga Whakahaere: Ko tetahi atu waahanga nui o tenei mahi ko te tere. Ehara i te mea mo te tere ka taea e koe te whakaoti i te whakahoki, engari ko te mana whakahaere e mau tonu ana koe puta noa i te nekehanga. Kia ata toia to tinana ki runga ki te anga kuaha, ka mau mo te rua, ka hoki whakamuri ki raro me te mana whakahaere. Ka awhina tenei ki te whakanui ake i te whai hua o te mahi.
• Whakauruhia to Core: Ko te hapa noa ki te karo ko te wareware i to matua. Me mahi tonu to matua puta noa i te mahi katoa, na te mea ka awhina i te whakapumau i to tinana me te aukati i nga whara. Whakaarohia te kumea i to pihi kopu ki to tuara kia noho tonu ai to matua.
• Awhe katoa

Rarangi Taumaha i te Kuaha He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Rarangi Taumaha i te Kuaha?

Ae, ka taea e te hunga timata te mahi i te Rowweight Row in Doorway exercise. He mahi tino pai ki te timata i te mea ka whakamahia e ia to taumaha tinana hei atete me te kore e hiahiatia he taputapu motuhake. Heoi, he mea nui ki te whakarite kia pakari te kuaha me te tautoko i to taumaha. Ano hoki, me puhoi te tiimata me te whakarite kei te whakamahi i te ahua tika kia kore ai e whara. Mēnā he āwangawanga hauora ōu, he pai tonu te kōrero ki te tākuta, ki te tohunga whakapakari tinana ranei i mua i te tiimata i tetahi tikanga whakakori tinana hou.

He aha ngā rerekētanga māori o te Rarangi Taumaha i te Kuaha?

• TRX Row: Ka whakamahia e tenei rereketanga nga here whakatārewatanga, penei i te TRX, hei mahi i te rarangi. Ko te koki o to tinana ka taea te whakatika hei whakarereke i te kaha o te mahi.
• Rarangi Taumaha Ripanga: Mena karekau he kuaha, he taputapu ranei, ka taea e koe te whakamahi i te teepu pakari hei mahi i te rarangi. Ka takoto koe i raro i te teepu ka toia koe ki runga, ma te taha o te teepu hei pupuri maau.
• Rarangi Kuaha Tauera: I tenei rereketanga, ka makahia e koe he tauera ki runga ake o te tatau tuwhera ka mau ki ia pito ki te mahi i o rarangi. Ka awhina ano tenei ki te whakapai ake i te kaha o te hopu.
• Row Row Atete: Ko tenei rereketanga ko te pupuri i tetahi roopu aukati i te kuaha me te mahi i te nekehanga hoe ki te parenga o te roopu. Ka taea e koe te whakatika i te taumahatanga o te roopu

He aha ngā mahi whakapaipai mō te Rarangi Taumaha i te Kuaha?

• Ko te Squats tetahi atu mahi taapiri, i te mea e whai ana ratou ki te tinana o raro, me te whakarite kia mau tonu koe i te mahi whakangungu tinana-a-tinana i te taha o te Row Taumaha tinana e arotahi ana ki te Doorway.
• He painga ano hoki nga papa i te mea e whakapakari ana i te matua, he mea tino nui mo te pupuri i te ahua tika me te pumau i te wa o te Rowweight Body i te Doorway, na reira ka whakarei ake i te whai huatanga o te mahi.