Te Awhe Whakaroa a Kettlebell Kotahi te ringa Perehi ki te Papa

• Kōaro Tinana: Kiritane
• Taputapu: Hoe-paki
• Kōaro Mīhini: Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head
• Kōaro Tuarua: Deltoid Anterior, Triceps Brachii

Whakataki ki te Te Awhe Whakaroa a Kettlebell Kotahi te ringa Perehi ki te Papa

Ko te Kettlebell Extended Range One Arm Press on Floor he mahi whakapakari kaha e aro ana ki te pakihiwi, tricep, me nga uaua matua, e tuku ana i te whakangungu tinana katoa. He pai mo te hunga timata me te hunga kaingākau ki te whakapakari tinana na te mea ka taea te whakatika kia rite ki nga taumata kaha me te ngawari o te takitahi. He tino painga tenei mahi mo te hunga e titiro ana ki te whakapai ake i te kaha o te tinana o runga, te ngawari, me te pumau, me te awhina hoki ki te whakarei ake i nga nekehanga mahi i roto i te oranga o ia ra.

Whakarite i te: He Whakateretere-Whakamārama Te Awhe Whakaroa a Kettlebell Kotahi te ringa Perehi ki te Papa

• Whakapikohia o turi ka tuu o waewae ki runga ki te papa, kia mau tonu to ringa ki to taha kia mau ai.
• Ma te whakamahi i to matua me te kaha o to ringa, pehia te kettlebell tika ki runga ki te tuanui, kia toro atu to ringa engari kaua e kati i to tuke.
• Kia mau ki tenei turanga mo te wa poto, kia mau tonu to pakihiwi me te whakauru i to matua.
• Whakahokia te peera ki raro ki to uma, kia piri tonu to ringa ki to tinana, katahi ka tuaruatia te mahi mo te maha o nga tukurua e hiahiatia ana i mua i te huri ki tetahi atu ringa.

Nga Tohu mō te Whakaputa Te Awhe Whakaroa a Kettlebell Kotahi te ringa Perehi ki te Papa

• Te Nekehanga Whakahaere: Ko te mea nui o tenei mahi ko te puhoi, te neke haere. I a koe e whakaheke ana i te kettlebell, kia tata tonu to tuke ki to tinana. Kaua e tukua to ringa kia toro atu ki te taha. He hapa noa tenei ka taea te whara.
• Katoa o te Motini: Kia tino whai hua tenei mahi, whakamahia te katoa o nga nekehanga. Whakahekea te kettlebell kia tau ra ano to ringa o runga ki te papa, katahi ka pehia ki runga ki te turanga timata. Kaua e tinihanga i a koe ma te mahi haurua noa iho.
• Puritia To Pakihiwi ki raro: Ko tetahi atu he ko te hiki ake i to pakihiwi mai i te papa i a koe e pehi ana i te kettlebell

Te Awhe Whakaroa a Kettlebell Kotahi te ringa Perehi ki te Papa He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Te Awhe Whakaroa a Kettlebell Kotahi te ringa Perehi ki te Papa?

Ae, ka taea e te hunga timata te mahi i te Kettlebell Extended Range One Arm Press on Floor exercise. Heoi, he mea nui ki te timata me te taumaha mama ki te aro ki te ahua me te aukati i nga whara ka taea. Ko tenei mahi e hiahia ana ki tetahi taumata o te kaha me te taurite, no reira he pai ki te whai i etahi whakangungu whakapakari tinana i mua i te whakamatau. Me mahara tonu ki te whakamahana i mua i te whakakori tinana me te whakamatao i muri mai. Mena karekau koe e tino mohio ki te mahi tika i nga mahi, rapua he awhina mai i tetahi tohunga ngaio tinana.

He aha ngā rerekētanga māori o te Te Awhe Whakaroa a Kettlebell Kotahi te ringa Perehi ki te Papa?

• Kettlebell One Arm Floor Press with Bridge: Ko tenei rereke ka taapiri i te piriti glute ki te nekehanga, ka piki ake te wero ki to tinana o raro me to matua.
• Kettlebell One Arm Chest Press: Engari i te pehi tika ki runga, ka pehi hauroki koe puta noa i to tinana ki to pakihiwi ritenga, me te mahi i nga uaua o te uma.
• Kettlebell One Arm Press with Leg Lift: I a koe e mahi perehi ana, hikitia te taha o te waewae mai i te papa ki te whakauru i to puku o raro me te whakapai ake i te toenga.
• Kettlebell One Arm Press on Stability Ball: Ko tenei rereketanga kua takoto koe ki runga i te poroi pumau, kaua ki te papa, ka piki ake te wero ki to matua me to pauna.

He aha ngā mahi whakapaipai mō te Te Awhe Whakaroa a Kettlebell Kotahi te ringa Perehi ki te Papa?

• He pai te "Kettlebell Windmills" i a raatau e mahi ana i nga obliques, nga pakihiwi, me nga hamstrings, na reira ka pai ake te kaha o te tinana me te ngawari, ka awhina i te pumau me te nekeneke e hiahiatia ana mo te One Arm Press.
• Ka taea hoki e "Kettlebell One Arm Rows" te whakarei ake i te Kettlebell Extended Range One Arm Press on Floor ma te hanga i te kaha o te tinana o runga me te manawanui, ina koa ko nga uaua o muri me nga pakihiwi, he mea matua mo te pupuri i te ahua me te whakahaere tika i te wa o te perehi.