Te Perehi i runga i te Paera Noho

• Kōaro Tinana: Ngā ūpoko.
• Taputapu: Purutai.
• Kōaro Mīhini: Deltoid Anterior
• Kōaro Tuarua: Deltoid Lateral, Serratus Anterior, Triceps Brachii

Whakataki ki te Te Perehi i runga i te Paera Noho

Ko te Barbell Seated Overhead Press he mahi whakapakari kaha e aro nui ana ki nga pakihiwi, ki muri o runga, me nga ringaringa, me te whakauru ano ki te matua. He pai mo nga tangata katoa mai i te hunga kaitoi ki te hunga kaingākau ki te whakapakari tinana e whai ana ki te whakapai ake i te kaha o te tinana o runga me te whakamaramatanga uaua. He tino painga tenei korikori na te mea he pai ake te tu, he whakanui i nga mahi hakinakina, a ka taea te whakauru ki roto i nga momo mahi whakangungu na te ahua o te whakakotahitanga.

Whakarite i te: He Whakateretere-Whakamārama Te Perehi i runga i te Paera Noho

• Me ata ara ake te pere mai i te whatanga, kia mau ki te taumata o te pakihiwi me o ringaringa e anga whakamua ana, ka piko o tuke ki te koki 90-tohu.
• Me ata pana te paera ki runga kia toro rawa atu o ringaringa, kia mau tonu to tuara ki runga i te taumanu me o waewae kia mau ki te papa.
• Tatari mo tetahi wa ki runga, ka ata whakamuri i te paera ki te tuunga timatanga.
• Whakahokia tenei nekehanga mo te maha o nga tukurua e hiahiatia ana, me te whakarite kia mau tonu te ahua puta noa i te mahi.

Nga Tohu mō te Whakaputa Te Perehi i runga i te Paera Noho

• Nga Nekehanga Whakahaerehia: A ape i nga nekehanga ohorere, tere ranei. Engari, whakaarahia te paera ma te puhoi me te whakahaere. Ehara tenei i te whakaiti noa i te tupono o te whara engari ka whakarite ano kia uru katoa o uaua puta noa i te mahi.
• Katoa o te Motini: Me tino toro atu o ringaringa ki runga o te nekehanga engari kaua e kati i o tuke. I te huarahi ki raro, mauria te paera ki raro tonu i to kauae. Ko tenei momo nekehanga ka awhina ki te whakauru i nga roopu uaua katoa.
• Kaua e Whakamahia To Tumuri: Ko te hapa noa ko te pana i to uma ki mua, ko te piko ranei i to tuara ki te hiki ake i te taumaha. Ka taea e tenei te whara ki muri me te hoki

Te Perehi i runga i te Paera Noho He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Te Perehi i runga i te Paera Noho?

Ae, ka taea e te hunga timata te mahi Barbell Seated Overhead Press. Heoi, he mea nui ki te timata me te taumaha mama ki te aro ki te ahua me te aukati i te whara. E taunaki ana hoki kia whai awhina he kaitarai, he kaiwhakangungu ranei, ina koa i te timatanga, kia tika te whakamahi i te ahua me te awhina i te taumaha mena ka taumaha rawa. Kia maumahara, ehara i te nui o te taumaha ka taea e koe te hiki, engari mo te mahi tika i nga mahi mo te tino painga me te haumaru.

He aha ngā rerekētanga māori o te Te Perehi i runga i te Paera Noho?

• Ko te Perehi Paari Tuturu: Engari i te noho, ka mahi koe i tenei korikori e tu ana, e uru ana to tinana me to tinana o raro mo te whakapumau.
• Kei muri i te Neck Overhead Press: Ko tenei rereketanga ko te whakaheke i te paera ki raro i muri i to mahunga, ka nui ake te awhe o te nekehanga, engari me ata mahi kia kore ai e whara.
• Arnold Press: I whakaingoatia ki a Arnold Schwarzenegger, ka timata tenei rereketanga i nga nikau e anga ana ki te tinana, ka mutu me nga nikau e anga whakamua ana, e whakarato ana i te katoa o nga nekehanga o te pokohiwi.
• Kotahi-Arm Barbell Overhead Press: Ko tenei rereketanga ka uru ki te pehi i te paera ki runga me te ringa kotahi i te wa kotahi, e wero ana i to pauna me to pumau.

He aha ngā mahi whakapaipai mō te Te Perehi i runga i te Paera Noho?

• Te Whakanui Whakataha: Ko nga Whakanui Whakanui e whakakii ana i te Perehi o runga ma te wehe me te whakakaha i te upoko o te taha taha o nga deltoids, e whakanui ana i te kaha me te pumau o te pakihiwi, e awhina ana ki te mahi pai ake i te Perehi o runga.
• Push-ups: Ka mahi te pana ki runga i nga uaua pectoral, triceps, me nga deltoids o mua, he rite ki te Overhead Press. Ma te whakakaha i enei uaua, ka tautoko ratou i te kaha me te pumau o te tinana o runga, he mea tino nui tenei mo te mahi pai o te Perehi o runga o Barbell Seated Overhead Press.