Te Rarangi Whakatika

• Kōaro Tinana: Ngā ūpoko.
• Taputapu: Mīhini Smith
• Kōaro Mīhini: Deltoid Lateral
• Kōaro Tuarua: Biceps Brachii, Brachialis, Brachioradialis, Deltoid Anterior, Infraspinatus, Serratus Anterior, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers

Whakataki ki te Te Rarangi Whakatika

Ko te Smith Upright Row he whakangungu whakangungu kaha e aro nui ana ki nga uaua o o pakihiwi, o runga tuara, me nga mahanga, e whai hua ana ki te whakapai ake i te kaha o te tinana o runga me te tu. He pai tenei mahi mo te hunga timata me te hunga kaingākau ki te whakapakari tinana na te mea ka mau tonu te miihini Smith, he maamaa ake te pupuri i te ahua tika. Ka taea e nga tangata takitahi te whiriwhiri ki te whakauru i tenei mahi ki roto i o raatau mahi ehara i te mea hei whakarei ake i o ratau ahua tinana engari hei tautoko i nga nekehanga mahi o ia ra me te aukati i te whara.

Whakarite i te: He Whakateretere-Whakamārama Te Rarangi Whakatika

• Me timata ma te pae e okioki ana i ou huha, kia tika to tuara, ka toia o pakihiwi ki muri.
• Whakaarahia te pae ki runga ki to kauae, arataki ma ou tuke me te pupuri i te pae kia tata tonu ki to tinana.
• Tatari ki te tihi o te nekehanga ina tata te pae ki te taumata o te uma, kia teitei ake o tuke i o ringaringa.
• Whakahokia te pae ki te turanga timata i ou huha, kia mau tonu te mana o te nekehanga puta noa.

Nga Tohu mō te Whakaputa Te Rarangi Whakatika

• Te Nekehanga Whakahaere: A ape i te tere o nga nekehanga. Whakaarahia te pae i roto i te puhoi me te whakahaere tikanga kia tae noa ki raro i to kauae. Ko o tuke kia teitei ake i o ringaringa kei runga ake. Waihoki, kia ata whakahekea te pae ki te turanga timatanga. Ko tenei nekehanga ka awhina ki te whakauru i o uaua me te whakaiti i te tupono o te whara.
• A ape i te Whakanuia: Kaua e nui rawa te taumaha ki runga i te pae. He pohehe noa te whakaaro he nui ake te taumaha ka nui ake te uaua. Heoi, ma te whakamahi i te taumaha nui ka paheke te ahua me nga whara pea. Tīmatahia me te taumaha ka taea te whakahaere me te whakanui haere tonu

Te Rarangi Whakatika He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Te Rarangi Whakatika?

Ae, ka taea e te hunga timata te mahi i te Smith Upright Row. 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 kaikawe mohio ranei hei whakaatu i te mahi i te tuatahi kia mohio koe ki te tikanga tika. Pērā i ngā mahi whakakori tinana, he mea nui kia whakarongo ki tō tinana, kia kaua e kaha te akiaki i a koe. Whakanuia te taumaha ka piki haere to kaha.

He aha ngā rerekētanga māori o te Te Rarangi Whakatika?

• Ko te Barbell Upright Row tetahi atu momo rerekee e whakamahi ana i te paera, he rereke te kapo me te kaha ki te hiki i nga taumahatanga.
• Ko te Cable Upright Row he rerekee e whakamahi ana i te miihini taura, e whakarato ana i te awangawanga tonu puta noa i te mahi.
• Ko te Kettlebell Upright Row he rereketanga e whakamahi ana i nga kettlebells, he wero ahurei na te rereke o te tohatoha taumaha.
• Ko te Row Whakatupato Pae Atete he rerekee e whakamahi ana i nga roopu aukati, ka waiho hei whiringa kawe ka taea te mahi ki hea.

He aha ngā mahi whakapaipai mō te Te Rarangi Whakatika?

• Nga Huringa Barbell: Ka whakakiia e enei te Smith Upright Row ma te aro ki nga uaua trapezius, e whakamahia ana hoki i te rarangi tika, e awhina ana ki te whakapakari me te whakataurite i te tinana o runga.
• Te Whakanui-a-Lateral: Ko enei e mahi ana i nga taha o te taha o te taha, me te taapiri i te toenga ki te whakaurunga o mua o te Smith Upright Row, me te whakatairanga i te kaha me te pumau o nga pokohiwi.