Toia Rack Barbell

• Kōaro Tinana: Ngo-pango
• Taputapu: Purutai.
• Kōaro Mīhini: Erector Spinae, Gluteus Maximus
• Kōaro Tuarua: Adductor Magnus, Hamstrings, Quadriceps, Soleus

Whakataki ki te Toia Rack Barbell

Ko te Barbell Rack Pull he mahi whakapakari kaha e aro nui ana ki nga uaua o te tuara, o nga hiku, me nga hamstrings, e pai ana mo nga kaitakaro, tinana, tangata ranei e hiahia ana ki te whakapai ake i to raatau kaha me te tangi o te uaua. He tino painga mo te hunga e whai ana ki te whakarei ake i o raatau tikanga hiki mate i te mea ka peehia te waahanga o runga o te rewa mate tikanga, engari he iti te riu ki te tuara o raro. Ka taea e nga tangata takitahi te whiriwhiri i tenei mahi hei whakanui i a raatau mahi hiki, kia pai ake te tuunga, kia pai ake ai te kaha me te pumau o te tinana.

Whakarite i te: He Whakateretere-Whakamārama Toia Rack Barbell

• Tu ki te anga ki te paera me o waewae ki te whanui o nga pokohiwi, piko ki o hope me o turi, ka mau ki te pae ma te pupuri i te ringa.
• Me to tuara kia tika, toia to rama ki muri, ki runga, toia to hope ki mua, ka tu ki runga me te paera, kia tata tonu ki to tinana.
• Kia mau ki tenei tuunga mo te wa poto, katahi ka ata whakahekea te paera ki te whatanga.
• Whakahokia mo te maha o nga tukurua e hiahiatia ana, me whakarite i nga wa katoa kei te whakahaeretia o nekehanga me te noho tika o to tuara puta noa i te mahi.

Nga Tohu mō te Whakaputa Toia Rack Barbell

• Te Mau Tika: Me noho noa o ringaringa ki waho o ou turi. E rua nga ringaringa noa ka taea e koe te whakamahi: ko te awhi o runga (e rua nga nikau e anga ana ki a koe) ko te puri whakauru (kotahi nikau e anga ana ki a koe, kotahi e anga atu ana). A ape i te kapo i te pae he whanui rawa, he whaiti rawa ranei na te mea ka paheke te taurite me nga whara.
• Whakauruhia to Core: I mua i to hiki, kia mau ki te awhi i to matua me te pupuri i to tuara. Ma tenei ka tiaki i to tuara ka tohatoha i te taumaha puta noa i to tinana. Ko te hapa noa ko te huri i to tuara i te wa e hiki ana, tera pea ka whara kino.

Toia Rack Barbell He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Toia Rack Barbell?

Ae, ka taea e te hunga katahi ka mahi i te whakangungu Barbell Rack Pull. Heoi, he mea nui ki te timata ki te taumaha mama ki te karo i te whara me te whakarite kia tika te ahua. He pai ano te whai i tetahi kaiwhakangungu whaiaro, he tangata mohio ranei ki te whakaatu i te mahi i te tuatahi kia tika ai te mahi. Me mahara tonu ki te whakamahana i mua i te tiimata i nga mahi korikori tinana.

He aha ngā rerekētanga māori o te Toia Rack Barbell?

• Kapohia te Rack Barbell Rack: Ma te whanuitanga o te puri, ka aro nui tenei rereketanga ki to tuara o runga me o pakihiwi.
• Tuhia te Rack Barbell Arm Single: Ka mahia tenei rereketanga me te ringa kotahi i te wa, te whakapai ake i te kaha me te toenga.
• Toia Rack Barbell with Bands: Ko te taapiri i nga here ki to tohanga whatanga ka piki ake te parenga i a koe e hiki ana, me te whakakaha ake i ou uaua i te tihi o te nekehanga.
• Pull Barbell Rack Deficit: Ka mahia tenei rerekee i runga i te turanga teitei, te whakanui ake i te awhe o te nekehanga me te whakakaha i te mahi i runga i to tuara o raro me to hamstrings.

He aha ngā mahi whakapaipai mō te Toia Rack Barbell?

• Ka taea e nga Rarangi Whakapiko te whakakii i nga Waahanga Barbell Rack ma te aro ki nga roopu uaua ano, ina koa ko nga uaua o muri, engari me te aro ki te tinana o runga me te matua, te whakanui i te toenga me te tu.
• Ka taea hoki e te Romanian Deadlifts te whakakii i te Barbell Rack Pulls i a raua e whakanui ana i te nekehanga hinge hip, te whakapakari i nga glutes me nga hamstrings me te whakapai ake i te ngawari o te tinana me te neke.