Rarangi Tupapau Taumaha

• 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 Tupapau Taumaha

Ko te Row Weight Squatting Row he whakangungu matawhānui e aro ana ki nga roopu uaua maha, tae atu ki te tuara, nga waewae, me te matua, e whakarato ana i te mahi whakangungu tinana katoa. He mahi tino pai mo te hunga timata me te hunga kaingākau ki te whakapakari tinana i te mea e whakamahia ana e ia te taumaha o te tinana, he ngawari ki te whakatika ki nga taumata whakapakari tinana. Ka taea e nga tangata te whiriwhiri ki te whakauru i tenei mahi ki roto i o raatau mahinga mo ona painga ki te whakapai ake i te kaha katoa, te whakanui ake i te oro uaua, me te whakatairanga i te pai ake o te tu.

Whakarite i te: He Whakateretere-Whakamārama Rarangi Tupapau Taumaha

• Totoro atu ka mau ki nga ringa e rua ki te ahanoa, whakamuri ki muri ka hikoi o waewae ki mua kia paku paku nei te koki o to tinana, kia tika to tuara kia mau tonu to matua.
• Whakahekea to tinana ki roto i te tuunga tuupapa ma te piko o ou turi me te turaki i to hope ki muri, kia mau tonu to taumaha ki runga i ou rekereke.
• Na, i te wa e mau tonu ana te tuutuu, toia to tinana ki te mea ma te whakamahi i ou ringa, me te kopiri i o mata pakihiwi.
• Whakahokia to tinana ki te tuunga timatanga, whakatika i o ringaringa, katahi ka tu ki runga ki te whakaoti kotahi te tukuruatanga o te Roopu Whakapapa Taana.

Nga Tohu mō te Whakaputa Rarangi Tupapau Taumaha

• Whakahaerehia o Nekehanga: He mea nui ki te whakahaere i o nekehanga i roto i te rarangi squatting taumaha tinana. Kaua e tere ki te korikori, kaua e kaha ki te whakakorikori i a koe. Engari, whakamahia o uaua ki te whakahaere i to piki me te heke. Ka awhina tenei ki te whakauru tika i o uaua me te whakaiti i te tupono o te whara.
• Whakamahia te Taputapu Tika: Mena kei te whakamahi koe i te TRX, i te kaiwhakangungu whakatara rite ranei mo tenei mahi, me mohio kei te mau tonu, ka taea te tautoko i to taumaha. Whakamatauhia i mua i te tiimata i te mahi kia kore ai e aituā.
• Whakauruhia to Core: Ko te rarangi whakakoi tinana ehara i te waewae me te ringa anake

Rarangi Tupapau Taumaha He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Rarangi Tupapau Taumaha?

Ae, ka taea e te hunga timata te mahi i te whakakorikori tinana. Heoi, he mea nui kia ata timata me te whakarite kia tika te ahua kia kore ai e whara. Ki te hiahiatia, ka taea te whakarereke i nga mahi whakangungu kia pai ai nga taumata whakapakari tinana. I nga wa katoa he whakaaro pai ki te korero ki tetahi tohunga ngaio tinana i te wa e timata ana i tetahi mahinga korikori hou.

He aha ngā rerekētanga māori o te Rarangi Tupapau Taumaha?

• Kotahi-Arm Bodyweight Row: Ko tenei rereketanga ka piki ake te wero ma te whakamahi i te ringa kotahi ki te toia to tinana ki runga, me kaha ake te kaha me te toenga.
• Whakahekea te Rarangi Taumaha: Ma tenei rereke ka piki ake o waewae, ka piki ake te uaua me te whakauru atu o to tinana o runga me nga uaua matua.
• Rarangi Taamaha-a-Taumaha: Ko tenei rereketanga ko te whakamahi i te puri whanui ki runga i te pae, i nga here ranei, e aro ana ki nga uaua rereke i to tuara me to pakihiwi.
• Te Taamaha Tiana ki te Rarangi: Ka honoa e tenei rereketanga te squat me te rarangi, ka mahi i to tinana o raro me o runga i roto i te korikori wai kotahi.

He aha ngā mahi whakapaipai mō te Rarangi Tupapau Taumaha?

• Ko te kume-ake tetahi atu mahi tino pai ki te hono atu ki te Row Weight Squatting Rows, i te mea ka aro ano ki nga uaua toia o te tinana o runga, te whakakaha i te tuara me te kaha o te ringa me te whakapai ake i te kaha toia o te tinana o runga.
• Ka whai hua nga papa ki te mahi i te taha o te Row Weight Squatting Rows na te mea e whakakaha ana ratou i te matua, he mea nui mo te pupuri i te ahua tika i te wa o te squatting me te rarangi, a ka taea te aukati i nga whara.