Taura Whakamuri Kotahi te Riu Ringa

• Kōaro Tinana: Ngā ringa waewae
• Taputapu: Taura ora.
• Kōaro Mīhini: Brachioradialis
• Kōaro Tuarua: Biceps Brachii, Brachialis

Whakataki ki te Taura Whakamuri Kotahi te Riu Ringa

Ko te Cable Reverse One Arm Curl he mahi whakapakari kaha e aro nui ana ki nga biceps, me te whai waahi ano ki nga ringaringa me nga uaua pakihiwi. He whiringa pai rawa atu mo nga kaitäkaro, kaitoi tinana, mo te hunga e hiahia ana ki te whakapai ake i te kaha o te tinana o runga me te whakamaramatanga uaua. Ko tenei mahi he huarahi ahurei ki te wehe me te mahi i nga uaua mai i nga kokonga rereke, ka taea te whakanui i te tipu o te uaua me te whakapai ake i te ahua o te ringa me te mahi.

Whakarite i te: He Whakateretere-Whakamārama Taura Whakamuri Kotahi te Riu Ringa

• Me te anga whakamua o to nikau, kapohia te kakau me te ringa kotahi, kia toro tonu to ringa me to tuke kia tata ki to tinana.
• Me ata whiria te kakau ki runga ki to pakihiwi, kia mau tonu to ringa o runga me te whakamahi noa i to ringa ki te hiki i te taumaha.
• Kia mau ki tenei tuunga mo te wa poto, kia mau ki te kirimana i to bicep i te tihi o te nekehanga.
• Whakahokia te kakau ki te tuunga timatanga, kia mau tonu te mana o te nekehanga kia pai ai te taumaha o to uaua puta noa i te mahi. Whakahokia tenei tukanga mo te maha o nga whakautu e hiahiatia ana i mua i te huri ki tetahi atu ringa.

Nga Tohu mō te Whakaputa Taura Whakamuri Kotahi te Riu Ringa

• **Tuhinga Pupuri me te Puka**: Puritia te kakau taura me te puri o runga (te nikau e anga ana ki raro). Me whakarite kia toroa katoa to ringa me te rite ki to pakihiwi. A ape i te piko o to ringaringa na te mea ka raru, ka whara ranei.
• **Te Nekehanga Mana**: I te wa e mahi ana i te korikori, kia puhoi me te whakahaere. A ape i nga korikori, tere tere ranei ka puta he whara me te whakaiti i te whai huatanga o te mahi.
• **Whakamahia To Biceps**: I a koe e toia ana te kakau ki to pakihiwi, arotahi ki te whakamahi i ou biceps ki te mahi i te nekehanga. A ape i te whakamahi i to tuara, i to pakihiwi ranei hei hiki ake i te taumaha.
• **Ko nga Hapa Maamaa hei karo**: Kaua e okioki ki muri, kaua e whakamahi i to tinana ki te hiki i te taumaha, penei

Taura Whakamuri Kotahi te Riu Ringa He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Taura Whakamuri Kotahi te Riu Ringa?

Ae, ka taea e te hunga timata te mahi Cable Reverse One Arm Curl. Heoi, he mea nui ki te tiimata me te taumaha ngawari kia pai ai te ahua me te aukati i te whara. E taunaki ana hoki kia whai tetahi kaiwhakangungu whaiaro, tohunga toi tinana ranei hei whakaatu i te mahi i te tuatahi kia mohio ai kei te tika koe. I a koe e kaha ake ana, e pai ake ana ki te korikori tinana, ka taea e koe te whakanui haere i te taumaha.

He aha ngā rerekētanga māori o te Taura Whakamuri Kotahi te Riu Ringa?

• Riipene Whakamuri Whakamuri Kotahi Ringa: Ko tenei putanga e whakamahi ana i te roopu aukati, e taea ai e koe te whakatika i te awangawanga kia rite ki to taumata kaha.
• Barbell Reverse One Arm Curl: Ko tenei rereketanga kei te whakauru i te paera, ka taea e koe te mahi i nga ringa e rua i te wa kotahi me te whakataurite i te taumaha.
• Noho Whakamuri Kotahi Ringa Ringa: I tenei rereketanga, ka mahi koe i te mahi i a koe e noho ana i runga i te tauera, ka taea te wehe i te uaua bicep.
• Incline Reverse One Arm Curl: Ka mahia tenei putanga ki runga i te tauera tapapa, ka huri i te koki o te mahi me te aro ki nga waahanga rereke o te uaua bicep.

He aha ngā mahi whakapaipai mō te Taura Whakamuri Kotahi te Riu Ringa?

• Ko te mahi Tricep Pushdown hei whakakii i te Cable Reverse One Arm Curl ma te mahi i te roopu uaua whakahē, ko te triceps, e awhina ana ki te whakatairanga i te whanaketanga o te uaua o te ringa o runga.
• Ko te Reverse Grip Barbell Curl tetahi atu mahi taapiri, i te mea ka whakanuia e ia nga ringaringa me nga biceps o waho, he rite ki te Cable Reverse One Arm Curl, me te taapiri i te momo me te taumata rereke o te kaha ki to mahi.