Taumata Kotahi te ringa ka piko ki runga i te rarangi

• Kōaro Tinana: Hoki
• Taputapu: Purutai.
• 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 te ringa ka piko ki runga i te rarangi

Ko te Lever One Arm Bent Over Row he mahi whakapakari kaha e aro nui ana ki nga uaua kei muri, nga pakihiwi me nga ringaringa, e whakarato ana i te whakangungu tinana o runga. He pai mo te hunga timata me te hunga kaingākau ki te whakapakari tinana na te uaua ka taea te whakarite i runga i te taumaha e whakamahia ana. Ka hiahia pea nga tangata takitahi ki te whakauru i tenei mahi ki o raatau mahi ki te whakapai ake i te tangi o te uaua, te whakanui ake i te kaha o te tinana o runga, me te whakatairanga i te pai ake o te tuunga.

Whakarite i te: He Whakateretere-Whakamārama Taumata Kotahi te ringa ka piko ki runga i te rarangi

• Whakapiko paku o turi, ka whiri whakamua ki te hope kia tata te whakarara o to rama ki te papa, kia mau tonu to tuara.
• Toia te tuara ki runga ki to tinana, kia piri tonu to tuke ki to taha, ka kopirihia o mata o te pakihiwi ki te tihi o te nekehanga.
• Whakahokia te reima ki te waahi tiimata, kia mau tonu te mana whakahaere, kaua hoki e tuku tere te taumaha.
• Whakahokia te mahi mo te maha o nga tukurua e hiahiatia ana, ka huri ki tetahi atu ringa.

Nga Tohu mō te Whakaputa Taumata Kotahi te ringa ka piko ki runga i te rarangi

• Whakahaerehia To Nekehanga: A ape i te hikaka me te whakamahi i te torohaki ki te hiki i te taumaha. 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 runga i te nekehanga puhoi, te whakahaere, me te kopiri i o mata pakihiwi ki runga o te hiki.
• Kaua e Rere: Ko tetahi atu he ko te tere haere i nga huinga. Ehara tenei mahi mo te tere, engari mo te whakahaere me te tika. Whakanuia to wa ki te rongo i ia uaua i te wa e hiki ana me te tuku.
• Kaua e Whakanuia te Taumaha: He mea nui ki te whakamahi i te taumaha ka taea e koe te mahi tika me te mahi.

Taumata Kotahi te ringa ka piko ki runga i te rarangi He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Taumata Kotahi te ringa ka piko ki runga i te rarangi?

Ae, ka taea e te hunga timata te mahi i te korikori Lever One Arm Bent over Row, engari he mea nui kia timata ma te taumaha mama kia kore ai e whara. He mea nui ano te ahua tika i roto i tenei mahi hei whakarite i te whai huatanga me te aukati i te taumahatanga o te tuara me nga pakihiwi. E taunaki ana kia rapua e te hunga timatanga te awhina mai i tetahi tohunga ngaio tinana ki te ako i te tikanga tika.

He aha ngā rerekētanga māori o te Taumata Kotahi te ringa ka piko ki runga i te rarangi?

• Kettlebell One Arm Bent Over Raw: Ko tenei rereketanga ko te whakamahi i te kettlebell hei utu mo te reihi, he rereke te tohatoha taumaha me te whakanui ake i te wero o te mahi.
• Roopu Whakataunga Kotahi te ringa e Piko ana ki runga i te Rarangi: Ka whakakapihia e tenei rereketanga te reera me te roopu aukati, ka taea te whakarato i tetahi momo parenga rereke me te whakapai ake i te ngawari me te toenga.
• Barbell One Arm Bent Over Raw: Ka whakamahia e tenei rereketanga he barbell hei utu mo te reera, he rereke te tohatoha taumaha me te whakanui ake i te wero o te mahi.
• Miihini Uea Kotahi te ringaringa e piko ana ki runga i te rarangi: Ka mahia tenei rereketanga ki runga i te miihini taura, ka taea te whakarite i te taumata o te aukati puta noa i te nekehanga katoa.

He aha ngā mahi whakapaipai mō te Taumata Kotahi te ringa ka piko ki runga i te rarangi?

• Ko te kume-ake tetahi atu mahi e pa ana na te mea e aro ana ratou ki nga roopu uaua nui e rite ana ki te Lever One Arm Bent over Row, penei i te latissimus dorsi me te biceps, na reira ka whakatairanga i te whanaketanga o nga uaua taurite me te pai ake o te kaha toia.
• Ko nga Rarangi Dumbbell, he rite ki te Lever One Arm Bent over Row, ka mahi hoki i te tuara o runga, te biceps, me nga pakihiwi, he rerekee ka taea te aukati i nga papaa whakangungu me te whakarite kia rite tonu te tipu o te uaua.