Ruku Whakamuri

• Kōaro Tinana: Triceps: Kōrero mō ngā hōtaka mahi tinana., Ngaata-poka Ure
• Taputapu: Ura tinana
• Kōaro Mīhini: Triceps Brachii
• Kōaro Tuarua: Deltoid Anterior, Latissimus Dorsi, Levator Scapulae, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head

Whakataki ki te Ruku Whakamuri

Ko te mahi Reverse Dip he mahi tino whai hua o te tinana o runga e aro nui ana ki o triceps, pokohiwi, me te uma, hei awhina ki te whakapakari i te kaha me te whakarei ake i te whakamaramatanga uaua. He pai tenei mahi mo te hunga timata me te hunga kaingākau ki te whakapakari tinana na te mea ka taea te whakarereke kia rite ki nga taumata whakapakari tinana. Ka taea e nga tangata takitahi te whiriwhiri mo te Reverse Dips na runga i to raatau mahi, he iti rawa nga taputapu, me te kaha ki te whakauru i nga roopu uaua maha i te wa kotahi, ka piki ake te kaha o te tinana o runga me te tuunga.

Whakarite i te: He Whakateretere-Whakamārama Ruku Whakamuri

• Pana atu i te taupae ka pahekehia o hiku ki mua, kia piri tonu to tuara ki te taumanu, ka whakaheke i to tinana ma te piko o ou tuke kia hanga he koki 90-tohu.
• Me mohio kei raro o pakihiwi me te matara atu i o taringa kia kore ai e raru.
• Ma te kaha o to ringa, pana to tinana ki runga ki te tuunga timatanga ma te whakatika i ou tuke.
• Whakahokia tenei nekehanga mo te maha o nga tukurua e hiahiatia ana, kia mau tonu to ahua puta noa i te mahi.

Nga Tohu mō te Whakaputa Ruku Whakamuri

• Te Nekehanga Mana: He mea nui kia mahia te ruku whakamuri i roto i te puhoi, te whakahaere tikanga. Whakahekea to tinana ma te whakapiko i ou tuke kia tata ki te 90-tohu te koki, katahi ka pana whakamuri. A ape i te tere haere i te nekehanga, te whakamahi tere ranei, na te mea ka puta he ahua kino, ka nui ake te tupono o te whara.
• Kia Tatau To Tumuri ki te Pae: Ko te hapa noa ko te neke atu i to tinana ki tawhiti atu i te taupae i te wa e ruku ana. Ka taea e tenei te whakararu i o pakihiwi. Me noho tata tonu to tuara ki te tauera puta noa i te nekehanga.
• Whakauruhia to Core: Ko te whakauru i to matua ka awhina i to tinana i te wa e neke ana. Tenei e kore anake hanga

Ruku Whakamuri He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Ruku Whakamuri?

Ae, ka taea e te hunga timata te mahi Reverse Dip, engari he mea nui kia timata me te kaha ngawari me te whakanui haere i te kaha me te manawanui. Ko te Reverse Dip e aro nui ana ki nga triceps, engari ka mahi ano i etahi atu uaua i roto i ou ringa, pokohiwi, me te uma. Anei he huarahi pai mo te hunga timata ki te mahi: 1. Noho ki te taha o te tauera pakari, o te tuuru ranei me o ringaringa ki te taha o to hope. 2. Whakanekehia to tinana ki mua i te tauera, tautokohia to taumaha ki o ringaringa. 3. Puritia o waewae ki runga i te papa, ka piko nga turi ki te koki 90-tohu. 4. Whakahekea to tinana ma te whakapiko i o tuke kia tata ki te 90-tohu te koki, katahi ka pana whakamuri ki te turanga tuatahi. Kia mahara ki te pupuri i to tuara kia tata ki te tauera me to tinana kia tika. Mena ka kitea e koe he ngawari rawa tenei, ka taea e koe te whakanui ake i te uaua ma te whakatika i ou waewae ki mua i a koe. Me mahara tonu ki te whakamahana i mua i te whakakori tinana me te whakamatao i muri mai. Mehemea

He aha ngā rerekētanga māori o te Ruku Whakamuri?

• Ko te Ruku Whakamuri Whakauru Whakauru ka uru te hunga e whai ake nei ki te mahi i te miro i mua i te arahi ki te ruku whakamuri e te kaiarahi.
• Ko te Ruku Whakamuri Rua he rerekee uaua ake ka mahia e te tokorua nga ruku whakamuri e rua i roto i te tere.
• Ka timata te Ruku Whakamuri Turanga Whakamuri i te tokorua i te tuunga hikoi, katahi ka huri ki te ruku whakamuri.
• Ko te Taumaru Whakamuri Whakamuri he rerekee ka timata te tokorua i te tuunga marumaru, ko te kaiarahi kei muri i te whai, i mua i te neke ki te ruku whakamuri.

He aha ngā mahi whakapaipai mō te Ruku Whakamuri?

• Bench Press: Ko tenei mahi e aro ana ki te uma, nga pakihiwi, me nga triceps penei i te Reverse Dip, engari kei te whakauru i te whakamahinga o nga taumaha, e taea ai te whakatikatika me te whakawhanaketanga o te papatipu uaua nui ake.
• Tricep Kickbacks: Tricep Kickbacks he tino awhina ki te Reverse Dips i a ratou e wehe ana, e aro ana ki nga triceps, e awhina ana ki te whakapakari i te kaha o tenei roopu uaua e tika ana mo te mahi tika.