Rarangi Teitei Noho Taura

• Kōaro Tinana: Hoki
• Taputapu: Taura ora.
• Kōaro Mīhini: Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Middle Fibers, Trapezius Upper Fibers
• Kōaro Tuarua: Brachialis, Brachioradialis, Deltoid Posterior

Whakataki ki te Rarangi Teitei Noho Taura

Ko te Cable Seated High Row he mahi whakapakari kaha e aro nui ana ki nga uaua o to tuara, o to pakihiwi me o ringaringa, kia pai ai mo te hunga e whai ana ki te whakanui i te kaha o te tinana o runga me to tuunga. He pai mo te hunga timata me te hunga kaingākau ki te whakapakari tinana, na te mea ka ngawari te whakatika i te parenga kia rite ki te taumata kaha o te tangata. Ko te mahi i tenei mahi ka awhina i te whakapai ake i te whakamaramatanga o nga uaua, te whakatairanga i te pai ake o te tuunga, me te whakanui ake i te kaha mahi, he painga mo nga mahi o ia ra e hiahia ana ki te hiki, ki te toia ranei.

Whakarite i te: He Whakateretere-Whakamārama Rarangi Teitei Noho Taura

• Noho ki runga i te tauera e anga atu ana ki te miihini, kia noho to waewae ki runga ki te whenua me to tuara kia tika.
• Kia mau ki nga ringa e rua nga kakau taura ka toia ki to uma, kia piri tonu o tuke ki to tinana.
• Kia mau ki tenei tuunga mo te wa poto, me te aro ki te whakahekenga o ou uaua o muri.
• Me ata toro atu o ringaringa ki te waahi timatanga, me te whakahaere i te taumaha ka hoki mai. Whakahokia tenei motini mo te maha o nga tukurua e hiahiatia ana.

Nga Tohu mō te Whakaputa Rarangi Teitei Noho Taura

• Te Nekehanga Whakahaerehia: A ape i te whakakorikori, te whakamahi tere ranei ki te toia te taumaha. Engari, arotahi ki runga i te nekehanga maeneene me te whakahaere. Toia te taura ki to tinana ka kotohehia o mata pakihiwi i te tihi o te nekehanga. Na, ata hoki mai ki te waahi timatanga. Ko tenei tikanga kaore i te whakarite i te haumaru engari ka whakanui hoki i te whakauru o nga uaua.
• Mau: Me mohio kei te mau tika koe i nga ringaringa. Me anga o ringaringa tetahi ki tetahi. A ape i te kapo kaha rawa na te mea ka raru te ringaringa. Engari, arotahi ki te toia i roto i ou tuke kia pai ake ai te whakauru i nga uaua o muri.
• Kōwhiringa Taumaha: Kaua e nui rawa te taumaha. He pohehe noa te whakaaro

Rarangi Teitei Noho Taura He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Rarangi Teitei Noho Taura?

Ae, ka taea e te hunga timata te mahi i nga mahi a Cable Seated High Row. Heoi, he mea nui kia timata ma te iti o te taumaha kia pai ai te ahua me te karo i te whara. He pai ano te whai i tetahi kaiwhakangungu, tangata mohio ranei ki te whakaatu i te mahi i te tuatahi kia mohio koe ki nga nekehanga tika. Ka pai ake te kaha me te hangarau, ka piki haere te taumaha.

He aha ngā rerekētanga māori o te Rarangi Teitei Noho Taura?

• Rarangi Whakapiko-i runga i te Barbell: He rite ki te rerekeetanga o te dumbbell, ka whakamahia he barbell hei utu, ka taea e koe te mahi i nga taha e rua o to tinana i te wa kotahi.
• Kotahi-Arm Cable Row: Ko tenei rereketanga ka aro ki tetahi taha o te tinana i te wa kotahi, ka taea e koe te arotahi ki to ahua me te mahi uaua.
• Rarangi Hurihuri: Ka whakamahia e tenei rereketanga to taumaha tinana hei parenga, ka toia koe ki runga i te pae, kaua ki te toia te taumaha ki a koe.
• Rarangi Pae-T: Ka whakamahia e tenei rereketanga he miihini T-bar, e taea ai e koe te kumea he pae ki to uma, he rite ki te nekehanga i roto i te taura e noho ana i te rarangi teitei engari he momo parenga rereke.

He aha ngā mahi whakapaipai mō te Rarangi Teitei Noho Taura?

• Ko te Bent-Over Barbell Row e whakakii ana i te Cable Seated High Row ma te mahi i nga roopu uaua penei i nga reeti, rhomboids, me te tuara o raro, engari ka uru ano ki nga hamstrings me nga glutes, e whakatairanga ana i te kaha me te pumau o te tinana.
• Ko te korikori a Dumbbell Pullover hei whakakii i te Cable Seated High Row ma te aro ki nga reeti mai i te koki ahurei, runga ake, ehara i te mea e whakapakari ana i te tuara engari e whakakaha ake ana i te ngawari o te pakihiwi me te roha o te uma, e whai waahi ana ki te pai ake o te tu me te manawa pai.