Taumata Kotahi Ringa Putanga Whakararo Whanui

• Kōaro Tinana: Hoki
• Taputapu: Mikiama tuunga miihurangi
• Kōaro Mīhini: Latissimus Dorsi
• Kōaro Tuarua: Brachialis, Brachioradialis, Infraspinatus, Levator Scapulae, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers

Whakataki ki te Taumata Kotahi Ringa Putanga Whakararo Whanui

Ko te Lever One Arm Lateral Wide Pulldown he whakangungu whakangungu kaha e arotahi ana ki te whakawhanake i te latissimus dorsi, biceps, me te deltoids, te whakarei ake i te kaha o te tinana o runga me te whakamaramatanga uaua. He mahi tino pai mo te hunga timata me te hunga mohio ki te whare takaro na te mea ka taea e ia te whakangungu unilateral, e awhina ana ki te whakatika i nga ngoikoretanga o te uaua. Ka hiahia nga tangata takitahi ki te mahi i tenei mahi ki te whakapai ake i o raatau tuunga, ki te whakarei ake i o raatau mahi hakinakina, ki te whakatutuki noa ranei i te tinana o runga ake o te tone me te whakairo.

Whakarite i te: He Whakateretere-Whakamārama Taumata Kotahi Ringa Putanga Whakararo Whanui

• Whakaturia o waewae ki te whanui o te pokohiwi, kia noho tika to tinana me te whakauru i to matua kia pumau.
• Me ata toia te pae ki raro ki to taha ka piko tonu to ringa, me te aro ki te whakamahi i to uaua hiku ki te mahi i te nekehanga.
• Tatari mo tetahi wa i te wa e noho ana te pae i tona pito iti rawa, me te tata o to ringa ki to tinana, me te tino mamae o to uaua lat.
• Whakahokia te pae ki te tuunga timatanga, me te whakarite kia pai te korikori, ka tuaruatia te mahi mo te maha o nga tukurua e hiahiatia ana i mua i te huri ki tera atu ringa.

Nga Tohu mō te Whakaputa Taumata Kotahi Ringa Putanga Whakararo Whanui

• **Kati te whakamahi i te Momentum**: Ko te hapa noa ko te whakamahi i te torohaki ki te toia te pae ki raro. Ehara tenei i te whakaiti noa i te whai huatanga o te mahi, engari ka piki ake te tupono o te whara. Engari, arotahi ki te whakamahi i ou uaua ki te whakahaere i te kume whakararo me te hokinga whakarunga, kia maeneene, kia u tonu te nekehanga.
• **Te Manawa**: He mea nui kia tika te manawa i tenei mahi. Horohia i a koe e toro atu ana i to ringa me te toha i a koe e toia ana te pae ki raro.

Taumata Kotahi Ringa Putanga Whakararo Whanui He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Taumata Kotahi Ringa Putanga Whakararo Whanui?

Ae, ka taea e te hunga timata te mahi Lever One Arm Lateral Wide Pulldown, engari me timata ma te taumaha kia pai ai te whakamahi i te ahua tika me te kore e taumaha o ratou uaua. He mea pai hoki mo te hunga katahi ka timata te whai i tetahi kaiwhakangungu whaiaro, i tetahi tohunga whakapakari tinana ranei hei whakaatu ki a ratou me pehea te mahi tika kia kore ai e whara. Pērā ki ngā mahi katoa, he mea nui kia whakamahana i mua, kia whakamatao i muri mai.

He aha ngā rerekētanga māori o te Taumata Kotahi Ringa Putanga Whakararo Whanui?

• Ko te Dumbbell One-Arm Row tetahi atu momo rereke ka taea te mahi ma te whakamahi i te dumbbell hei utu mo te tuara, me te whakanui hoki i nga uaua o muri.
• Ko te Pulldown One-Arm Lat Pulldown Resistance Band he rerekee-a-whare e whakamahi ana i te roopu whakatete ki te whakatauira i te neke o te kumea ki raro.
• Ko te Rarangi Miihini Nohoa tetahi atu huarahi omaoma e aro ana ki te roopu uaua kotahi ma te whakamahi miihini rereke.
• Ko te T-Bar Row he whakakorikori tinana e kore e mahi noa i nga reiti engari ka uru atu ano ki nga biceps me te tuara o waenga, e whakarato ana i te mahi tino katoa.

He aha ngā mahi whakapaipai mō te Taumata Kotahi Ringa Putanga Whakararo Whanui?

• Ko te Lat Pulldowns tetahi atu mahi e whakakii ana i te Lever One Arm Lateral Wide Pulldowns i te mea ka aro ano ratou ki nga uaua latissimus dorsi engari ka uru nga ringa e rua i te wa kotahi, me te whakarite i te whanaketanga uaua hangarite me te kaha ki nga taha e rua o te tinana.
• Ka taea hoki e nga Rarangi Whakapiko te tino pai ki te Lever One Arm Lateral Wide Pulldowns i a raatau e aro ana ki nga roopu uaua nui - te tuara me te biceps - engari ka uru ki te tuara o raro me te matua mo te pumau, na reira ka nui ake te mahi whakangungu kaha katoa. .