Taumata Kotahi Rima Rarangi Teitei Whakataha

• Kōaro Tinana: Hoki
• Taputapu: Mikiama tuunga miihurangi
• 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 Taumata Kotahi Rima Rarangi Teitei Whakataha

Ko te Lever One Arm Lateral High Row he mahi whakangungu kaha e aro ana, e whakanui ana i te tuara o runga, nga pakihiwi, me nga ringaringa. He mahi tino pai mo te hunga e whai ana ki te whakapai ake i te kaha o te tinana o runga, te tu, me te whakamaramatanga uaua. Ka hiahia nga tangata ki te mahi i tenei mahi na te mea ka taea e ia te whakangungu ringa takitahi, kia taurite te kaha me te whanaketanga o nga uaua.

Whakarite i te: He Whakateretere-Whakamārama Taumata Kotahi Rima Rarangi Teitei Whakataha

• Hopukia te kakau reima ki te ringa kotahi, ka anga to nikau ki raro, ka totoro tonu to ringa ki raro.
• Me ata toia te reima ki runga ka puta ki to taha, kia piko noa to tuke, kia tata to ringa ki te taumata o te pokohiwi.
• Kia mau ki tenei tuunga mo etahi hēkona, ka rongo i te taumahatanga o to pakihiwi me nga uaua o runga tuara.
• Whakahokia te kakau tuara ki te waahi tiimata kia oti te tukurua, ka huri i nga taha ka tuaruatia te mahi me to ringa atu.

Nga Tohu mō te Whakaputa Taumata Kotahi Rima Rarangi Teitei Whakataha

• **Te Nekehanga Whakahaere**: Toia te reima ki to tinana kia eke ra ano to tuke ki te taumata o to pakihiwi, ka hanga to ringa ki te koki 90-tohu. Me mohio kei te whakahaeretia te nekehanga me te puhoi. A ape i te tohe me te kaha ki te kumea te tuara, na te mea ka raru to uaua me o hononga.
• **Arotahi ki nga Iuaua**: I a koe e kumea ana i te reima, arotahi ki te whakamau i to pakihiwi me nga uaua o muri. A ape i te whakamahi i to biceps ki te mahi i te mahi. He hapa noa tenei ka taea te whakaiti i te whai hua o te mahi me te whakanui ake i te mate o te whara.
• **Tauhanga Manawa**: Puta ki waho ka toia te reihi ka manawa ki roto ka hoki koe ki te timatanga

Taumata Kotahi Rima Rarangi Teitei Whakataha He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Taumata Kotahi Rima Rarangi Teitei Whakataha?

Ae, ka taea e te hunga timata te mahi i te korikori Lever One Arm Lateral High Row. Heoi, he mea nui kia timata me te iti o te taumaha kia pai ai te ahua me te aukati i te whara. E taunaki ana hoki kia whai tetahi kaiwhakangungu whaiaro, he tangata kaikawe whakangungu ranei e whakaatu ana i te mahi i te tuatahi kia mohio ai kei te whakamahia te tikanga tika. Ka hiahia pea ratou ki te whakapakari ake i to raatau kaha me te waia ki te kaupapa i mua i te neke ki nga taumahatanga taumaha.

He aha ngā rerekētanga māori o te Taumata Kotahi Rima Rarangi Teitei Whakataha?

• Miihini Uea Kotahi te Rarangi Rarangi Teitei Taha: Ko tenei putanga e whakamahi ana i te miihini taura, ka mau tonu te awangawanga puta noa i te nekehanga ka nui ake te kaha o te mahi.
• Roopu Whakatairanga Kotahi Rima Whakataha Rarangi Teitei: Ka whakamahia e tenei rereketanga he roopu aukati, he mea pai tenei mo nga mahi whakangao ki te kainga, mo te hunga karekau e uru ki nga taumahatanga, miihini ranei.
• Te taumaha o te tinana kotahi ringa te haupae teitei o te taha: ka mahia tenei mahi me te kore taputapu, ma te whakamahi i to taumaha tinana anake hei aukati.
• Kettlebell One Arm Lateral High Row: Ka whakamahia e tenei rereketanga he kettlebell, ka taea te whakapai ake i te kaha o te hopu me te taapiri i tetahi wero ki te mahi.

He aha ngā mahi whakapaipai mō te Taumata Kotahi Rima Rarangi Teitei Whakataha?

• Nga Pulldowns Lat: Ko tenei mahi e aro ana ki te latissimus dorsi, he rite ki te Lever One Arm Lateral High Row, engari he nekehanga toia poutū hei utu mo te whakapae, he whakangungu matawhānui mo te tuara o runga.
• Rarangi Tauera Noho: Ka whakakiia e tenei mahi te Lever One Arm Lateral High Row ma te aro ki nga uaua kotahi engari i roto i te tuunga noho, ka taea te whakapai ake i te tuunga me te pumau, me te tuku i nga momo nekehanga rereke, te whakanui i te kaha o te tuara me te ngawari.