Roopu Kotahi te ringa e huri ana i te rarangi noho

• Kōaro Tinana: Hoki, Ihiwe
• Taputapu: Te micna hoxetek.
• Kōaro Mīhini: Infraspinatus, Latissimus Dorsi, Obliques, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
• Kōaro Tuarua: Brachialis, Brachioradialis, Deltoid Posterior

Whakataki ki te Roopu Kotahi te ringa e huri ana i te rarangi noho

Ko te Row One Arm Twisting Seated Row he mahi tino pai hei whakapakari i to tuara, to pakihiwi me to ringaringa me te whakapai ake i to pumau. He pai mo te hunga takitahi i nga taumata whakapakari tinana katoa, ina koa ko te hunga e pirangi ana ki te whakanui ake i te kaha o te tinana o runga me te tu. Ko te nekehanga kopikopiko kua whakauruhia ki roto i tenei mahi ka taapiri atu he wero, e whakatairanga ana i te whakaurunga o nga uaua pai ake, me te tuku i te mahi hihiko ake i nga rarangi tuku iho.

Whakarite i te: He Whakateretere-Whakamārama Roopu Kotahi te ringa e huri ana i te rarangi noho

• Kia mau ki te roopu me te ringa kotahi, kia totoro tonu to ringa, ka noho tika, ka uru ki to matua.
• Toia te peera ki a koe, piko i to tuke kia tata tonu ki to tinana, me te huri i to rama ki te taha kotahi.
• Kia mau ki te waahi mo te wa poto, ka rongo i te raruraru i roto i to tuara me nga uaua pakihiwi.
• Kia ata hoki ki te turanga tuatahi, wetekina to rama me te toro atu i to ringa, katahi ka tuaruatia te mahi mo te maha o nga tukurua e hiahiatia ana i mua i te huri ki tera atu ringa.

Nga Tohu mō te Whakaputa Roopu Kotahi te ringa e huri ana i te rarangi noho

• Whakahaerehia Ō Nekehanga: A ape i te kaha ki te whakamahi i te torohaki, ki te toia ranei te roopu ki a koe. Ko nga nekehanga kia puhoi me te whakahaere. Ma tenei ara, kei te whakamahi koe i ou uaua, ehara i te torohaki, ki te mahi i te mahi, ka whai hua ake te mahi whakangungu.
• Katoa o te Motini: Kia tino whai hua koe i tenei mahi, me mohio kei te whakamahi koe i nga momo nekehanga katoa. Ko te tikanga o te toronga katoa o to ringa ina tuku koe i te peera me te toia ki a koe ina hoe koe. Ko te kore e whakamahi i te whānuitanga o nga nekehanga ka taea te whakaiti i te whai huatanga o te mahi.
• Te Mau Tika: I te wa e mahi ana koe i te korikori, kia mau tonu to u ki te roopu

Roopu Kotahi te ringa e huri ana i te rarangi noho He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Roopu Kotahi te ringa e huri ana i te rarangi noho?

Ae, ka taea e te hunga timata te mahi i te Whakakorikori Roopu Whakakotahi-a-ringa Kotahi. Heoi, me timata ki te roopu aukati mama, ka piki haere ki te taumaha ake i te kaha ake o te kaha. He mea nui ano hoki te whakarite kia tika te ahua me te tikanga kia kore ai e whara. Ki te kore e tino mohio, me rapu tohutohu mai i tetahi tohunga ngaio tinana.

He aha ngā rerekētanga māori o te Roopu Kotahi te ringa e huri ana i te rarangi noho?

• Ko te Band Alternating Arm Seated Row tetahi atu momo rereke ka mahia e koe te rarangi me te ringa kotahi i ia wa, ka taea e koe te aro ake ki ia taha o to tuara takitahi.
• Ko te Rarangi Whakanoho Roopu me te Twist Perehi Tae ka whakauru i te nekehanga pana ki roto i te whakakori tinana, me te mahi i to tuara me nga uaua o te uma i te wa kotahi.
• Ko te Rarangi teitei e noho ana me te Twist he rerekee ka toia e koe te peera ki to uma o runga, ki to kaki ranei, kaua ki to wahanga-waenga, ka aro atu ki to tuara o runga me to tuara o muri.
• Ko te Rarangi Noho-a-Tara me te Paa-Runga Twist he momo rerekee ka u tonu o ringaringa ki runga i te rarangi, ka taea e koe te uru ki nga wahanga rereke o to tuara me nga uaua ringa.

He aha ngā mahi whakapaipai mō te Roopu Kotahi te ringa e huri ana i te rarangi noho?

• Ko te korikori "Seated Cable Row" he whakakii ano i te Row Twisting Twisting Seated Row i te mea he rereke nga taputapu engari he rite tonu nga uaua o muri, e taea ai te rereke me te kaha rereke i roto i to mahi, ka piki ake te kaha me te manawanui.
• Ko te "Dumbbell Single Arm Row" he whakakii i te Row Twisting Twisting Seated Row ma te whakarato i tetahi whiringa taumaha kore utu mo te kaupapa kotahi, ka taea te whakanikoniko i te ruruku me te pumau i te mea e hiahia ana te tinana ki te whakataurite i te taumaha puta noa i te mahi.