Roopu Aatete Kotahi Waewae Maamaa Whakamatea me te rarangi ringa kotahi

• Kōaro Tinana: Hoki
• Taputapu: Tapenga Taura Tapatapa

Whakataki ki te Roopu Aatete Kotahi Waewae Maamaa Whakamatea me te rarangi ringa kotahi

Ko te Tae Whakatairanga Kotahi te Waewae Maamaa me te Haupae-a-ringa kotahi he mahi whakawero e aro ana ki nga roopu uaua maha tae atu ki nga hamstrings, glutes, raro o muri, me runga tuara. He mea pai mo nga tangata takitahi kei te taumata takawaenga, taumata teitei ranei e titiro ana ki te whakarei ake i o raatau kaha, toenga, me te ruruku. He tino painga tenei mahi mo te hunga e hiahia ana ki te whakangungu mahi, na te mea ka peehia nga nekehanga e mahia ana i roto i te oranga o ia ra, ka taea te whakapai ake i te pumau o te tinana.

Whakarite i te: He Whakateretere-Whakamārama Roopu Aatete Kotahi Waewae Maamaa Whakamatea me te rarangi ringa kotahi

• Kia tika to tuara, piko ki te hope ka whakaheke i to rama kia tata te whakarara ki te papa, me te hiki i to waewae maui ki muri i a koe.
• I tenei tuunga, toia te roopu aukati ki runga ki to hope, kia piri tonu to tuke ki to tinana, me te mahi i te nekehanga hoe.
• Whakahokia to ringa ki raro, ka whakaoti i te nekehanga hoe, katahi ka whakaara ake i to rama ki te waahi tiimata, ka whakaheke i to waewae maui.
• Whakahokia tenei raupapa mo te nui o te tukurua e hiahia ana koe, ka huri ki tera taha, tuu to waewae maui ki runga i te roopu me te pupuri i tetahi pito ki to ringa matau.

Nga Tohu mō te Whakaputa Roopu Aatete Kotahi Waewae Maamaa Whakamatea me te rarangi ringa kotahi

• Nga Nekehanga Whakahaerehia: A ape i nga nekehanga hikaka me te tere. Me puhoi te neke me te whakahaere, i te wa e hiki ana me te whakaheke. Ka awhina tenei ki te whakauru i nga uaua tika me te whakaiti i te tupono o te whara. Ko te hapa noa ko te whakamahi i te torohaki ki te hiki, ka raru te tuara o raro me te kore e mahi pai i nga uaua kua tohua.
• Te Whakaritenga Tika: I te wa e mahi ana i te rarangi, kia tata to tuke ki to tinana ka toia ki muri. Aukati i te hiki i to tuke ki te taha, i te kopikopiko ranei i to rama, na te mea ka raru te pakihiwi, ka kore e pai te mahi

Roopu Aatete Kotahi Waewae Maamaa Whakamatea me te rarangi ringa kotahi He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Roopu Aatete Kotahi Waewae Maamaa Whakamatea me te rarangi ringa kotahi?

Ae, ka taea e te hunga timata te mahi i te Riipene Aatete Takitahi Waewae Waewae Maamaa me te whakakorikori i te Raima Kotahi. Heoi, me timata ratou me te roopu aukati marama kia kore ai e pehia o ratou uaua me te pupuri i te ahua tika puta noa i te mahi. E taunaki ana hoki mo te hunga katahi ano kia maataki te tangata i tona ahua, kia mahi ranei i te mahi i mua i te whakaata kia tika ai tana mahi. Pērā i ngā mahi hou, he mea nui kia puhoi te tiimata me te whakanui haere i te kaha i te mea ka pai ake te kaha me te manawanui. Me toro atu ki tetahi tohunga ngaio tinana ki te kore e tino mohio.

He aha ngā rerekētanga māori o te Roopu Aatete Kotahi Waewae Maamaa Whakamatea me te rarangi ringa kotahi?

• Riipene Atete Takitahi Waewae Maamaa Maamaa me te Awhi Kotahi te Bicep Curl: Engari i te rarangi, ka taapirihia e tenei rerekee te korikori bicep ki te nekehanga, me te whakauru i nga mahi o runga tinana.
• Riipene Atete Kotahi Waewae Maamaa Maamaa me te Perehi o runga: Ko tenei rereketanga ka taapirihia he perehi ki runga ki runga o te nekehanga, ka piki ake te kaha me te aro ki nga pokohiwi.
• Ko te Roopu Aatete Takitahi Waewae Waewae Maamaa me te Toronga Tricep Tutahi Arm: Ko tenei rereketanga kei te whakauru i te toronga tricep hei utu mo te rarangi, me te taapiri i te arotahi ki muri o te ringa.
• Tae Whakatairanga Kotahi Waewae Maamaa Maamaa me te Whakaarahia Whaka-te-taha-Tautahi: Ka whakakapihia e tenei rereketanga te rarangi me te piki whakamuri, e aro ana ki nga deltoids me te whakapai ake i te pumau o nga pokohiwi.

He aha ngā mahi whakapaipai mō te Roopu Aatete Kotahi Waewae Maamaa Whakamatea me te rarangi ringa kotahi?

• Ko te "Resistance Band Bicep Curls" he mahi tino pai i te mea e aro ana ratou ki nga biceps, he uaua tuarua e whakamahia ana i roto i te Rarangi Raima Takitahi, na reira ka pai ake te kaha o te ringa me te manawanui kia pai ake te mahi i roto i nga mahi matua.
• "Resistance Band Bent Over Rows" he pai ki te whakakii i te Kotahitanga Waewae Waewae Maamaa me te rarangi ringa kotahi i a raatau e aro ana ki nga roopu uaua o muri, e whakanui ana i te kaha me te manawanui o enei uaua kia pai ake te mahi me te hua o te mahi matua.