Tauera Whakapiko-I runga i te Whanakenga ringa kotahi

• Kōaro Tinana: Ngaata-poka Ure
• Taputapu: Taura ora.

Whakataki ki te Tauera Whakapiko-I runga i te Whanakenga ringa kotahi

Ko te Cable Bent-Over Single Arm Kickback he mahi whakapakari kaha e aro ana ki nga triceps me nga uaua o runga o te tinana. He pai mo nga tangata takitahi kei nga taumata whakapakari tinana takawaenga ranei e whai ana ki te whakakaha ake i o raatau ringa me te whakamaramatanga. Ka pai nga tangata ki tenei mahi mo tona kaha ki te wehe i nga triceps, ki te whakapai ake i te hangarite uaua, me te awhina i nga nekehanga mahi o ia ra.

Whakarite i te: He Whakateretere-Whakamārama Tauera Whakapiko-I runga i te Whanakenga ringa kotahi

• Tu ki mua i te mihini, kapohia te kakau ki te ringa kotahi, ka hoki ki muri kia iti ake te raru o te taura.
• Whakapikohia o turi ka anga whakamua mai i to hope kia tata te whakarara o to rama ki te papa, kia tika to tuara.
• Purihia to tuke ki te koki 90-tohu, tata ki to tinana, katahi ka toro atu to ringa whakamuri kia tino toronga, kia whakarara ki te papa.
• Whakahokia to ringa ki te tuunga timatanga ka whakahoki ano i te nekehanga mo te maha o nga tukurua e hiahiatia ana i mua i te huri ki tera atu ringa.

Nga Tohu mō te Whakaputa Tauera Whakapiko-I runga i te Whanakenga ringa kotahi

• Kia mau te Puka Tika: Pikohia te hope me te pupuri i to tuara kia tika kia tata te whakarara o to rama ki te papa. Ko to ringa o runga kia tata ki to rama me te whakarara ki te papa. Me tohu to ringa ki te papa i a koe e mau ana i te taumaha o te taura me te mau kore. Kaua e huri i to tuara me to ringa kia mawehe atu i to tinana, na te mea ka raru to tuara me to pakihiwi.
• Te Nekehanga Whakahaere: I a koe e whakaha ana, whana ki muri te taura i te wa e mau tonu ana to ringa, ma te whakamahi i o triceps ki te mahi i te nekehanga kia toro noa to ringa. Horohia, ka ata whakamuri te taura ki te waahi timatanga. A ape i nga nekehanga tere, korikori. Ko te mahi matua o tenei mahi ko te mahi

Tauera Whakapiko-I runga i te Whanakenga ringa kotahi He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Tauera Whakapiko-I runga i te Whanakenga ringa kotahi?

Ae, ka taea e te hunga hou te mahi i te whakakorikori Whakamuri Whakamuri Whakamuri Cable Cable-Over. Heoi, me timata ki te taumaha mama kia pai ai te whakamahi i te ahua tika kia kore ai e whara. He pai ano te whai i te kaiwhakangungu, i te kaikawe omaoma mohio ranei ki te tirotiro i nga wa tuatahi ki te whakarite kia tika te mahi. Pērā i ngā mahi hou, he mea nui kia piki haere te taumaha i te mea ka piki te kaha me te whakamarie me te korikori.

He aha ngā rerekētanga māori o te Tauera Whakapiko-I runga i te Whanakenga ringa kotahi?

• Ko te Riipene Atete Tukoi-Over Single Arm Kickback: Ka whakakapihia e tenei rereke te taura me te roopu aukati, kia pai ake ai te whakarereke me te ngawari o te whakatikatika.
• Kickback Arm Single Noho: Ka mahia tenei rereketanga i te wa e noho ana, ka aro ake ki te uaua tricep me te iti ake ki te pumau o te matua.
• Kickback Tauera Rua-Rama: I tenei rereketanga, ka mahi nga ringa e rua i te whana i te wa kotahi ma te whakamahi i te miihini taura, ka piki ake te kaha o te mahi.
• Whakamuri Whakamuri Tukotahi Pae Whakapiki: Mo tenei rereketanga, ka mahia e koe te mahi i runga i te tauera whakaheke e awhina ana ki te wehe i nga triceps me te whakaiti i te riu ki te tuara o raro.

He aha ngā mahi whakapaipai mō te Tauera Whakapiko-I runga i te Whanakenga ringa kotahi?

• Kati-Grip Bench Press: He rite tonu te mahi a tenei mahi i nga triceps ki te Cable Bent-Over Single Arm Kickback, engari ka uru ano ki te uma me nga pakihiwi, he nui ake te whakakorikori tinana hei whakapai ake i te kaha o te tinana o runga.
• Tricep Dips: Ko te Tricep dips he whakangungu tinana e whakakii ana i te Cable Bent-Over Single Arm Kickback ma te aro ki te roopu uaua kotahi, nga triceps, engari he rereke te huarahi, ka taea te aukati i te urutau uaua me te pupuri tonu i te ahunga whakamua.