Taura Whakahekea Noho Rarangi Whanui-pupuri

• Kōaro Tinana: Hoki
• Taputapu: Taura ora.
• Kōaro Mīhini: Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
• Kōaro Tuarua: Brachialis, Brachioradialis, Deltoid Posterior

Whakataki ki te Taura Whakahekea Noho Rarangi Whanui-pupuri

Ko te Whakahekenga Tauera Whakahekea Wide-Grip Row he mahi whai hua e aro nui ana ki te latissimus dorsi, rhomboids, me nga uaua trapezius i roto i to tuara, hei awhina i te whakawhanaketanga o te tinana o runga tino kaha. He pai mo nga taumata whakapakari tinana katoa, mai i te hunga kaitoi tae noa ki te hunga kaikokoti taukei, na te mea ka taea te whakatika me te tauira nekeneke. Ka hiahia nga tangata ki te whakauru i tenei mahi ki roto i a raatau mahi ki te whakapai ake i o raatau tuunga, ki te whakapakari i te kaha mahi, ki te whakatutuki i te tinana taurite, totika.

Whakarite i te: He Whakateretere-Whakamārama Taura Whakahekea Noho Rarangi Whanui-pupuri

• Hopukia te pae ki runga ringa, ko o ringaringa kia whanui te pakihiwi me te whanui paku ake ranei, ka noho ki runga i te taumanu me te piko o ou turi me o waewae kia mau ki te whenua.
• Me anga whakamua mai i to hope, kia tika to tuara, toia te pae ki to hope me te pupuri i o tuke ki roto me te tata ki to tinana.
• Whakakotahitia o mata pakihiwi i te mutunga o te korikori, pupuri mo te tuarua, ka ata hoki ki te tuunga timatanga, kia toro atu o ringaringa, kia marara noa atu o mata pakihiwi.
• Whakahokia tenei nekehanga mo te maha o nga tukurua e hiahiatia ana, kia mau tonu to tuara kia tika, kia mau tonu to mahi puta noa i te mahi.

Nga Tohu mō te Whakaputa Taura Whakahekea Noho Rarangi Whanui-pupuri

• **Nga Nekehanga Mana:** Kati te whakamahi i te torohaki ki te toia te taura ki a koe. Engari, arotahi ki te whakamahi i ou uaua ki te whakahaere i te nekehanga i te wa e toia ana e koe te taura ki a koe me te hokinga mai ki te tuunga timatanga. Ka taea e nga korikori te whakararuraru i o uaua me o hononga.
• ** Tika Tika:** Me whakarite kia mau, he whanui te pupuri i te kakau. Ko te hapa noa ko te hopu i te kakau kia piri rawa atu, he weriweri ranei. Ko te uwhi e tino piri ana ka raru te ringa o te ringaringa, engari ma te maru ka marere ka paheke te kakau, ka whara pea.
• **Te Manawa Manawa:** Kia mahara ki te manawa tika. Whakahau

Taura Whakahekea Noho Rarangi Whanui-pupuri He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Taura Whakahekea Noho Rarangi Whanui-pupuri?

Ae, ka taea e te hunga timata te mahi i te Whakakorenga Tauera Noho Wharangi-whanui-a-ringa. Heoi, he mea nui kia timata me te taumaha mama ake ki te aro ki te mohio ki te ahua me te tikanga tika. Ko tenei mahi ko nga uaua kei muri, nga pakihiwi, me nga ringa. Pērā i ngā mahi hou, me tūpato te hunga tīmata ki te karo i te whara. Ki te kore e tino mohio, he pai tonu te patai ki tetahi tohunga ngaio tinana, kaiwhakangungu whaiaro ranei mo te arahi.

He aha ngā rerekētanga māori o te Taura Whakahekea Noho Rarangi Whanui-pupuri?

• Whakahekenga Tauera Noho Rarangi-Tautahi: Ko tenei rereketanga ko te whakamahi i te ringa kotahi i te wa, ka taea te whakapai ake i nga uaua me te kaha katoa.
• Rarangi Teitei Te Whakahekenga o te Tauera: Ko tenei rereketanga ko te kukume i te taura ki to uma o runga, kia pai ake ai te whai i nga uaua o muri me nga pakihiwi.
• Whakahekenga Tauera Noho Raro Raro: Kei roto i tenei rerekee te whakamahi i te puri o raro, ka taea e koe te aro ki nga biceps me nga reiti kia pai ake.
• Taura Whakahekea Rarangi Nohonga me nga Roopu Aatete: Ko tenei rereketanga ko te whakamahi i nga roopu aukati hei utu mo te miihini taura, he pai ake te kawe me te mahi whakangungu.

He aha ngā mahi whakapaipai mō te Taura Whakahekea Noho Rarangi Whanui-pupuri?

• Ko te Barbell Deadlift tetahi atu mahi hei whakakii i te Cable Decline Seated Wide-grip Row. Ka mahi i runga i nga roopu uaua maha i te wa kotahi, tae atu ki te tuara, te hope, me nga waewae, te whakapai ake i te kaha me te pumau ka taea te whakanui ake i nga mahi me nga painga o te Cable Decline Seated Wide-grip Row.
• Ka mahi tahi te Dumbbell Bent-over Row me te Cable Decline Seated Wide-grip Row ma te aro ki nga roopu uaua ano, tae atu ki te latissimus dorsi me te rhomboids. Ka awhina tenei mahi ki te whakapai ake i te taurite me te hangarite i roto i o uaua tuara, ka pai ake te tuunga me te whakakotahitanga o nga uaua.