Taumata Kotahi te ringa mau i te rarangi noho

• 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 te ringa mau i te rarangi noho

Ko te Lever Single Arm Neutral Grip Seated Row he mahi whakapakari kaha e aro nui ana ki nga uaua o to tuara, o to pakihiwi me o ringaringa. He mahi tino pai mo te hunga timata me te hunga kaingākau ki te whakapakari tinana na te mea ka ngawari te whakatika kia rite ki nga taumata kaha o ia tangata. He painga tenei mahi mo te hunga e hiahia ana ki te whakapai ake i te kaha o te tinana o runga, te whakarei ake i te whakamaramatanga uaua, me te whakatairanga i te pai ake o te tuunga.

Whakarite i te: He Whakateretere-Whakamārama Taumata Kotahi te ringa mau i te rarangi noho

• Hopukia te kakau reima me te ringa kotahi i roto i te kapo kore (te nikau e anga ana ki roto) me te whakarite kia torohia to ringa.
• Toia te kakau tuara ki to tinana, me te aro ki te komi i ou uaua tuara me te pupuri i ou tuke kia tata ki to tinana.
• Tatari mo te wa e tata ana te kakau ki to puku, katahi ka ata toro atu to ringa ki te tuunga timata, me te whakahaere i te nekehanga.
• Whakahokia tenei tukanga mo te maha o nga tukurua e hiahiatia ana i mua i te huri ki tetahi atu ringa.

Nga Tohu mō te Whakaputa Taumata Kotahi te ringa mau i te rarangi noho

• Te Nekehanga Whakahaerehia: A ape i te hikaka, te whakamahi tere ranei ki te toia te reihi. Ka taea e tenei te whara ki muri me te pakihiwi me te whakaiti i te whai hua o te mahi. Engari, arotahi ki nga nekehanga puhoi me te whakahaere. Toia te tuara ki a koe ma te whakamahi i ou uaua tuara, okioki mo te wa poto, ka hoki ata ki te tuunga timatanga.
• Te Mahinga Tika: Me whakarite kia u to puri engari kaua e tino piri, na te mea ka raru to ringaringa. Me anga o ringaringa ki a raua ano (te pupuri kore).
• Katoa o te Nekehanga: Me tino toro atu o ringaringa ki te tuunga whakamua ka toia te reima ki muri ki te tuunga hoe. Ko nga nekehanga iti e kore e tino uru ki nga uaua ka taea te whakaiti i o whiwhinga. 5

Taumata Kotahi te ringa mau i te rarangi noho He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Taumata Kotahi te ringa mau i te rarangi noho?

Ae, ka taea e te hunga timata te mahi i te korikori Lever Single Arm Neutral Grip Seated Row. Heoi, he mea nui mo te hunga katahi ka timata me te taumaha mama kia pai ai te whakamahi i te ahua tika kia kore ai e whara. Me whai whakaaro ano ratou ki te tiki tohutohu mai i te kaiwhakangungu, i te kaikawe omaoma mohio ranei ki te whakarite kia tika ta raatau mahi. Pērā i ngā mahi hōu, he mea nui kia āta ahu whakamua, kia piki te taumaha me te kaha kia pai ake te kaha me te manawanui.

He aha ngā rerekētanga māori o te Taumata Kotahi te ringa mau i te rarangi noho?

• Ko te Cable Single Arm Seated Row tetahi atu momo rereke ka whakamahi koe i te miihini taura, ka taea te whakararuraru tonu puta noa i nga nekehanga katoa.
• Ka taea te mahi i nga waahi katoa me te roopu aukati, na te mea he tino pai mo nga mahi whakangungu ki te kainga, ina haere ana ranei.
• Ko te Rarangi Raa Tukotahi Whakapiki he rerekee ka mahia e koe te korikori i runga i te taupae tapapa, ka taea te wehe i nga uaua o te tuara o runga.
• Ko te Smith Machine Single Arm Row he rerekee ka whakamahi koe i te miihini Smith, ka kaha ake te pumau me te awhina ki te aro ki nga uaua kua tohua.

He aha ngā mahi whakapaipai mō te Taumata Kotahi te ringa mau i te rarangi noho?

• Ko te Rarangi Barbell Bent-Over tetahi atu mahi e hono pai ana ki te Lever Single Arm Neutral Grip Seated Row. Ko tenei mahi e aro ana ki nga uaua o muri i te ahua rite engari ka uru ano ki te tuara o raro me nga hamstrings, e whakatairanga ana i te kaha o te tuara me te pumau.
• Ka taea e Dumbbell Bicep Curls te awhina pai ki te Lever Single Arm Neutral Grip Seated Row i te mea e aro ana ratou ki nga biceps, he uaua tuarua kei roto i te rarangi noho. Ma te whakapakari i nga biceps, ka taea e koe te whakarei ake i to mahi me te aukati i nga ngoikoretanga o nga uaua.