Tauera Kotahi Ringa Piko ki runga Rarangi

• Kōaro Tinana: Hoki
• Taputapu: Taura ora.
• Kōaro Mīhini: Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
• Kōaro Tuarua: Brachialis, Brachioradialis, Deltoid Posterior, Pectoralis Major Sternal Head

Whakataki ki te Tauera Kotahi Ringa Piko ki runga Rarangi

Ko te Cable One Arm Bent Over Row he mahi whakapakari kaha e aro ana ki nga uaua o muri, biceps, me nga pakihiwi, e whakatairanga ana i te tipu o te uaua me te whakapai ake i te tuunga. He pai tenei mahi mo te hunga timata me te hunga kaingākau ki te whakapakari tinana na te mea ka taea te whakatika me te aro ki te whanaketanga uaua unilateral. Ka taea e nga tangata takitahi te whiriwhiri mo tenei mahi hei whakarei ake i te toenga o te uaua, te whakapai ake i te pumau matua, me te whakatairanga i te oranga mahi.

Whakarite i te: He Whakateretere-Whakamārama Tauera Kotahi Ringa Piko ki runga Rarangi

• Tu tahataha ki te mihini, waewae te whanui o te pakihiwi, ka piko ki te hope kia tata te whakarara o to rama ki te papa, me te pupuri i te kakau me to ringa tata.
• Me to ringa kore ki runga i to hope mo te taurite, toia te taura ki to hope, kia piri tonu to tuke ki to tinana me te mohio kei te toia koe me ou uaua tuara, kaua ko to ringa.
• Kia mau ki te tuunga mo te tuarua ka tata to ringa ki to hope, me te whakarite kia tino paheke nga uaua o muri.
• Whakahokia atahia te kakau ki te waahi timata, kia mau tonu te mana o te nekehanga, katahi ka tuaruatia mo te maha o nga tukurua e hiahiatia ana i mua i te huri ki tera taha.

Nga Tohu mō te Whakaputa Tauera Kotahi Ringa Piko ki runga Rarangi

• Te Turanga Tonu me te Tuke Tuke: Hopukia te kakau taura ki te ringa kotahi ka whakarite kia u to hopu engari kaua e tino piri. I a koe e toia ana te taura, kia tata tonu to tuke ki to tinana kia kore e mura. Ka awhina tenei ki te whakauru i nga uaua tika me te aukati i nga whara o nga pokohiwi.
• Te Nekehanga Whakahaere: Toia te taura ki to hope i te wa e tu tonu ana to rama. Kaua e whakamahi i te torohaki, i te taumaha ranei o to tinana ki te toia te taura, na te mea ka hee te ahua me nga whara. Me puhoi te neke me te whakahaere, i te wa e toia ana me te tuku i te taura.
• Katoa o te Motini: Me mohio kei te whakamahi koe i te katoa o nga nekehanga.

Tauera Kotahi Ringa Piko ki runga Rarangi He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Tauera Kotahi Ringa Piko ki runga Rarangi?

Ae, ka taea e te hunga timata te mahi i te Cable One Arm Bent over Row mahi. Heoi, he mea nui ki te tiimata me te taumaha ngawari kia pai ai te ahua me te aukati i te whara. He pai ano te whai i te kaiwhakangungu, i te kaikawe omaoma mohio ranei hei tirotiro i nga wa tuatahi kia mohio ai kei te tika te mahi. Pērā i ngā mahi whakakori tinana, he mea nui ki te whakarongo ki to tinana kia kaua e pana ki tua atu o to kaha o naianei.

He aha ngā rerekētanga māori o te Tauera Kotahi Ringa Piko ki runga Rarangi?

• Roopu Whakatutuki Kotahi te ringa e Piko ana ki runga i te Rarangi: Ka whakamahia e tenei rereketanga he roopu aukati hei utu mo te taura, kia pai ake ai te ahua o te waahi ka taea e koe te mahi me te nui o te aukati ka taea e koe te whakamahi.
• Rarangi Pikoi Kotahi Ringa: Mo tenei rereketanga, ka whakamahi koe i te tuunga taupae ki te heke me te mahi i te nekehanga hoe i te wa e takoto ana te uma ki runga i te tauera, ka taea e koe te whakarato i te turanga pumau me te whai i nga uaua rereke.
• Kettlebell One Arm Bent Over Raw: Ko tenei rereketanga ko te whakamahi i te kettlebell hei utu mo te taura, ka taea te tuku he wero motuhake na te rereke o te tohatoha taumaha o te kettlebell.
• Barbell One Arm Bent Over Raw: Ka whakamahia e tenei rereketanga he barbell hei utu mo te taura, he momo wero nui ake o te mahi na te mea

He aha ngā mahi whakapaipai mō te Tauera Kotahi Ringa Piko ki runga Rarangi?

• Ko te kume-ake ka whakakiia ano te Cable One Arm Bent over Rows na te mea me whakamahi nga uaua o muri me nga ringaringa rite tonu, engari he rereke te ahua o te nekehanga, e awhina ana ki te whakatairanga i te toenga o te uaua me te aukati i nga ngoikoretanga o nga uaua.
• Ko nga Rarangi Uea Nohoa tetahi atu mahi e whakakii ana i te Cable One Arm Bent over Rows i a raatau e aro ana ki nga roopu uaua kotahi engari mai i tetahi koki rereke, e whakarato ana i te whakangungu whanui mo nga uaua o muri.