Roopu Whakataunga Huanga Hurihuri

• Kōaro Tinana: Hoki
• Taputapu: Tapenga Taura Tapatapa

Whakataki ki te Roopu Whakataunga Huanga Hurihuri

Ko te Ranga Whakatahuri Whakatairanga he mahi whakangungu kaha e aro nui ana ki nga uaua o to tuara, o to pakihiwi, o to biceps. He whiringa whakangungu pai mo nga taangata katoa o nga taumata whakapakari tinana, na te mea ka ngawari te whakatika i te aukati ma te huri i te taumahatanga o te roopu. Ko tenei mahi kaore i te whakapai ake i te kaha o te tinana o runga me te tuunga, engari e whakatairanga ana i te toenga o te uaua me te whakaiti i te tupono o te whara, ka waiho hei taapiri pai ki tetahi mahinga tinana.

Whakarite i te: He Whakateretere-Whakamārama Roopu Whakataunga Huanga Hurihuri

• Tu ki mua i te roopu whakatete, hopukia ki nga ringa e rua, nga nikau kia anga tetahi ki tetahi, ka hoki whakamuri kia totoro katoa o ringaringa ki mua i a koe.
• Me piko ki muri, kia tika to tinana, kia paku noa koe, ka toia te awangawanga ki roto i te roopu.
• Toia to tinana ki te roopu ma te piko o ou tuke me te kopiri i o mata pakihiwi, kia tika to tinana me to matua.
• Me ata toro atu o ringaringa ki te tuunga timatanga, kia mau tonu te mana me te taumahatanga i roto i te roopu, katahi ka tuaruatia te mahi mo te maha o nga tukurua.

Nga Tohu mō te Whakaputa Roopu Whakataunga Huanga Hurihuri

• Kia mau ki te Puka Tika: Me karo i te he o te huri i o pakihiwi, te tuku ranei i to hope kia totohu. Engari, kia noho tika to tinana puta noa i te mahi. Whakauruhia o uaua matua ka toia o pakihiwi ki muri me raro. Ehara tenei i te mea ka pai ake te mahi engari ka aukati i nga whara ka taea.
• Te Nekehanga Whakahaerehia: Me whakarite kia mahia e koe te mahi me nga nekehanga puhoi me te whakahaere. A ape i te pohehe noa o te tukituki, te whakamahi tere ranei ki te toia koe ki runga. Engari, arotahi ki te whakamahi i to tuara me nga uaua o te ringa ki te mahi i te hiki.
• Awhe Katoa o te Motini: Ki te whai hua nui mai i te roopu whakaatete haupae hurihuri,

Roopu Whakataunga Huanga Hurihuri He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Roopu Whakataunga Huanga Hurihuri?

Ae, ka taea e te hunga timata te mahi i te whakakorikori i te Roopu Whakawhitinga Roopu Atete. Heoi, he mea nui ki te tiimata me te roopu aukati mama me te aro ki te ahua tika kia kore ai e whara. Ka whai hua tenei mahi na te mea e aro ana ki nga uaua kei muri, nga pakihiwi, me nga ringaringa. He pai tonu te whakaaro ki te korero ki tetahi tohunga mo te whakapakari tinana, kaiwhakangungu ranei i te wa e timata ana i tetahi mahi whakakori tinana hou hei whakarite i te tikanga tika.

He aha ngā rerekētanga māori o te Roopu Whakataunga Huanga Hurihuri?

• Rarangi Whakapiko-I runga i te Pae Atete: Ko tenei putanga e aro nui ana ki to tuara o raro me to hamstrings, i a koe e piko ana i a koe e toia ana te roopu.
• Rarangi Whakanoho Whakanoho: I tenei rereketanga, ka noho koe ki runga i te papa me te toronga o ou waewae, ka takai te whitiki ki o waewae, ka toia ki to hope.
• Rarangi Teitei Roopu Aatete: Ko tenei rerekee e aro ana ki te tuara o runga me nga pakihiwi, i a koe e toia ana te roopu ki runga ki to uma.
• Row Band Atete ki te Squat: Ko tenei nekehanga paheko e whakauru ana i te squat ki te rarangi, ka mahi i to tinana o runga me to tinana i te wa kotahi.

He aha ngā mahi whakapaipai mō te Roopu Whakataunga Huanga Hurihuri?

• Ko te Rarangi Whakapiko ko tetahi atu mahi e whakakii ana i te Row Rearangi Hurihurihia na te mea e aro ana ki nga roopu uaua rite penei i te biceps, lats, me te rhomboids, na reira ka whakarei ake i te taurite uaua me te hangarite.
• Ko te Deadlift he awhina pai ki te Row Rearangi Inverted Row na te mea ehara i te mea e whakapakari ana i nga uaua o muri me nga pokohiwi, engari ka uru ano ki te tinana o raro me te matua, e whakatairanga ana i te kaha o te tinana me te pumau.