Tauira Tu Whakamua Whakanuia Rerekētanga

• Kōaro Tinana: Ngā ūpoko.
• Taputapu: Taura ora.
• Kōaro Mīhini: Deltoid Anterior
• Kōaro Tuarua: Deltoid Lateral, Levator Scapulae, Pectoralis Major Clavicular Head, Serratus Anterior, Trapezius Upper Fibers

Whakataki ki te Tauira Tu Whakamua Whakanuia Rerekētanga

Ko te Cable Standing Front Raise Variation he mahi whakapakari kaha e aro nui ana ki nga pakihiwi, otira ko nga deltoid o mua, ka uru hoki ki te uma o runga me nga uaua matua. He pai tenei mahi mo nga tangata takitahi kei te taumata whakapakari tinana e pirangi ana ki te whakapai ake i te kaha o te tinana o runga, te whakamaramatanga o nga uaua, me te whakapiki i te pumau o te tinana. Ka hiahia tetahi ki te whakauru i tenei mahi ki roto i a raatau mahi ki te whakatairanga i te tipu o te uaua, te whakapai ake i te nekehanga o te pokohiwi, me te whakanui ake i te kaha mahi mo te pai ake o te mahi i nga mahi takaro me nga mahi o ia ra.

Whakarite i te: He Whakateretere-Whakamārama Tauira Tu Whakamua Whakanuia Rerekētanga

• Kapohia te pae me te awhi i runga ringa, ringa te whanui o te pokohiwi, ka mau ki mua i ou huha.
• Kia mau tonu o ringaringa me o ringaringa kia mau tonu, whakaarahia te pae ki mua i a koe kia noho whakarara o ringaringa ki te papa.
• Tatari mo tetahi wa i te tihi o te nekehanga, ka rongo i te whakaheke i o pakihiwi.
• Whakahokia te pae ki te waahi timatanga, kia mau tonu te mana whakahaere puta noa i te nekehanga. Whakahokia mo te maha o nga tukurua e hiahiatia ana.

Nga Tohu mō te Whakaputa Tauira Tu Whakamua Whakanuia Rerekētanga

• Te Mau Tika: Purihia te kakau-D me te puri o runga (nga nikau ki raro). Me noho to ringa ki to pakihiwi. Ko te hapa noa ko te kapo kaha, te whakamahi he ranei i te puri, ka raru te ringaringa, ka whara ranei.
• Te Nekehanga Whakahaere: Ko te mea nui o tenei mahi ko te whakaara i te taura kia rite ki te whakarara o to ringa ki te papa, katahi ka ata whakamuri ki raro. Me karo i te hapa noa o te whakamahi i te torohaki ki te piu i te taumaha ki runga, ki raro, tera pea ka whara nga pokohiwi, ka kore e pai te mahi i nga uaua e hiahiatia ana.
• Kia mau ki to kaupapa matua: Hei whakamarumaru i to tuara me te whai hua o te mahi, kia mau

Tauira Tu Whakamua Whakanuia Rerekētanga He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Tauira Tu Whakamua Whakanuia Rerekētanga?

Ae, ka taea e te hunga timata te mahi Cable Standing Front Raise Variation. Heoi, he mea nui ki te timata me te taumaha mama kia pai ai te ahua me te aukati i te whara. Me whai whakaaro ano te hunga timata ki te rapu tohutohu mai i tetahi tohunga ngaio tinana, kaiwhakangungu whaiaro ranei hei whakarite kia tika ta ratou mahi.

He aha ngā rerekētanga māori o te Tauira Tu Whakamua Whakanuia Rerekētanga?

• Ko tetahi atu rereke ko te Cable One Arm Front Raise, ka mahia te mahi kotahi ringa i ia wa, ka taea e koe te arotahi ki ia pakihiwi motuhake.
• Ko te Whakanuia o mua o te Tauera me te Tauira Tauira tetahi atu momo rereke, ka huri i te puri ka taea te uru ki nga wahanga rereke o te uaua o te pakihiwi.
• Ko te Whakanuia o mua o te Tauera me te Pae Tika he rereke ano, kei reira te tangata e whakamahi ana i te taapiri pae tika hei utu mo te kakau, he rereke te hopu me te whakauru uaua.
• Ko te mea whakamutunga, ko te Incline Cable Front Raise he rerekee ka tu te tangata takitahi ki te koki, me te taapiri i tetahi taumata rereke o te aukati me te aro ki nga uaua o te pokohiwi mai i tetahi koki hou.

He aha ngā mahi whakapaipai mō te Tauira Tu Whakamua Whakanuia Rerekētanga?

• Barbell Upright Row: Ka uru ano tenei nekehanga ki nga deltoids o mua, he rite ki te Cable Standing Front Raise Variation, engari ka kaha ake te aro ki te trapezius me nga uaua tuara o runga, e whakarato ana i te whakangungu tinana o runga ake.
• Push-ups: Ahakoa ko te mahi o te uma, ka mahi ano te pana-ups i nga deltoids o mua, he rite ki te Cable Standing Front Raise Variation, engari ka uru ano ki nga triceps me te matua, e tuku ana i te huarahi tino tinana ki te whakangungu kaha.