Thumbnail for the video of exercise: Te Huringa Huringa

Te Huringa Huringa

Āhuatanga whakamahi

Kōaro TinanaHoki
TaputapuMikiama tuunga miihurangi
Kōaro MīhiniTrapezius Upper Fibers
Kōaro TuaruaLevator Scapulae, Trapezius Middle Fibers
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Tiki i te whare taonga mahi i runga i ō pōtae!

Whakataki ki te Te Huringa Huringa

Ko te Lever Shrug he whakangungu whakangungu kaha e aro nui ana ki nga uaua trapezius o runga, ka taea te whakapai ake i te tuunga, te pumau o te pokohiwi, me te kaha o te tinana o runga. He pai mo nga tangata takitahi i nga taumata whakapakari tinana katoa, mai i te hunga kaitoi ki nga kaitakaro matatau, na te mea ka ngawari te whakarereke kia rite ki o raatau kaha. Ko te hiahia o nga tangata ki te mahi i tenei korikori hei whakakaha ake i o ratou kaki me o ratou pokohiwi, ki te tautoko i te hiki i etahi atu mahi, me te whakaiti i te tupono o nga whara o runga tinana.

Whakarite i te: He Whakateretere-Whakamārama Te Huringa Huringa

  • Ma te pupuri i o ringaringa kia tika, whakanekehia o pakihiwi ki runga ki te teitei e taea ana e koe, kia mohio kei te hikina koe me ou pakihiwi, kaua ko to biceps, o mua ranei.
  • Kia mau ki runga mo te tuarua, kia rua ranei, ka rongo i te whakahekenga o ou uaua trapezius o runga.
  • Whakahokia te reima ki te tuunga timatanga, kia kore koe e tuku kia taka engari ka whakahaere i te hekenga.
  • Whakahokia tenei tukanga mo te maha o nga tukurua e hiahiatia ana, i te nuinga o te waa i waenga i te 10 ki te 15 mo ia huinga.

Nga Tohu mō te Whakaputa Te Huringa Huringa

  • **Ngā Nekehanga Mana**: I te wa e hiki ana te reihi, he mea nui kia whakamahia nga nekehanga puhoi me te whakahaere. A ape i te tohe me te kaha ki te hiki i te taumaha, na te mea ka whara tenei. Engari, arotahi ki te whakamahi i ou uaua pakihiwi ki te hiki i te reera.
  • **Kati te Whakanuia**: Ko te hapa noa i te wa e mahi ana i te Lever Shrug ko te whakamahi taumaha rawa. Ka taea e tenei te arahi ki te riaka me te whara, ka taea hoki te aukati i a koe ki te whakamahi i te ahua tika. Tīmata ki te taumaha mama ake ka piki haere i te wa e pai haere ana to kaha.
  • **Te Awhe o te Motini**: He mea noa

Te Huringa Huringa He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Te Huringa Huringa?

Ae, ka taea e te hunga timata te mahi korikori Lever Shrug. 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 me tuku he kaiwhakangungu, he tangata mohio ranei ki te whakaatu i te mahi i te tuatahi kia mohio koe ki te tikanga tika. Pērā i ngā mahi korikori, ko te whakapiki haere i te taumaha i roto i te waa ka piki haere te kaha ko te huarahi pai rawa atu.

He aha ngā rerekētanga māori o te Te Huringa Huringa?

  • Barbell Shrug: I roto i tenei rereketanga, ka mauhia he paera ki mua i to tinana me o ringaringa ki te whanui o te pakihiwi, ka pekehia o pakihiwi ki runga.
  • Hurihia te Barbell Behind-The-Back: He rite tonu ki te paera, engari ka mau te barbell ki muri i to tinana ki te aro ki nga uaua rereke.
  • Te Huringa Mahunga: Ko tenei rereketanga ko te pupuri i te paera, i te dumbbells ranei i runga ake i to mahunga me nga ringa tika, katahi ka pekehia o pakihiwi ki runga.
  • Kettlebell Shrug: I tenei rereketanga, ka mau koe i te kettlebell ki ia ringa i ou taha, ka pekehia o pakihiwi ki runga, he rereke te tohatoha taumaha ka whakaritea ki nga dumbbells, barbells ranei.

He aha ngā mahi whakapaipai mō te Te Huringa Huringa?

  • Ka taea e Bent Over Rows te whakakii i te Lever Shrugs i a raua e mahi ana i nga uaua o runga o muri, otira ko te trapezius me te rhomboids, he pai ake te tu me te whakaiti i te tupono o nga whara o muri.
  • Ka taea e Dumbbell Shoulder Presses te whakauru pai ki te Lever Shrugs na te mea i te wa e arohia ana e nga huu ki nga mahanga o runga, ka uru nga peehi pakihiwi ki nga mahanga waenga me raro tae atu ki nga deltoids, he pai ake te whakangungu mo te whitiki pokohiwi.

He kupu whakaurunga mō Te Huringa Huringa

  • Whakanuia te mahi miihini ki muri
  • Whakangoikoretanga Huringa
  • Te whakakaha o muri me te Lever Shrug
  • Te Hunga Huringa mo nga uaua tuara
  • Te whakamahi i te miihini Leverage mo te whakakorikori o muri
  • Tikanga korikori Lever Shrug
  • Mahi whakamuri me te Lever Shrug
  • Lever Shrug mahi whakapakari tinana
  • Whakamahia te mahi miihini mo te tuara
  • He aratohu mahi a Lever Shrug