Tu Ana Kotahi te Whakatoro ringa

• Kōaro Tinana: Triceps: Kōrero mō ngā hōtaka mahi tinana., Ngaata-poka Ure
• Taputapu: Tatasi huri
• Kōaro Mīhini: Triceps Brachii

Whakataki ki te Tu Ana Kotahi te Whakatoro ringa

Ko te Toronga Tu-tahi-a-ringa he mahi whakapakari kaha e aro ana ki nga triceps me nga uaua matua, e whakanui ana i te kaha o te ringa me te pumau. He pai mo te hunga kaingākau tinana o nga taumata katoa, mai i te hunga timatanga ki te hunga matatau, na te mea ka ngawari te whakarereke kia rite ki nga taumata whakapakari tinana takitahi. Ka hiahia nga tangata takitahi ki te mahi i tenei mahi hei whakapai ake i te kaha o te tinana o runga, te whakaniko i te whakamaramatanga o nga uaua, me te whakatairanga i te pai ake o te tinana me te ruruku.

Whakarite i te: He Whakateretere-Whakamārama Tu Ana Kotahi te Whakatoro ringa

• Torohia te ringa e pupuri ana i te dumbbell tika ki runga ake i to mahunga, kia piri tonu to tuke ki to taringa.
• Me ata whakapikoa to tuke, whakahekehia te dumbbell ki muri i to mahunga kia puta ra ano to ringa ki te koki 90-tohu.
• Tatari mo te wa poto, ka totoro atu to ringa ki te tuunga timatanga, kia mau tonu to tuke kia tata ki to taringa puta noa i te nekehanga.
• Whakahokia tenei mahi mo te maha o nga tukurua e hiahiatia ana, ka huri ki tetahi atu ringa.

Nga Tohu mō te Whakaputa Tu Ana Kotahi te Whakatoro ringa

• Te Nekehanga Whakahaere: Torohia to ringa ki runga, whakaarahia te dumbbell tae noa ki te toronga o to ringa. Kia puhoi te nekehanga me te whakahaere. A ape i te hikaka, te whakamahi i te torohaki ki te hiki i te taumaha, tera pea ka raru te uaua, ka whara ranei.
• Kia mau tonu to mahi: I a koe e mahi ana, kia mau tonu o uaua matua. Ka awhina tenei ki te pupuri i te pumau me te taurite, te aukati i nga nekehanga kino ka pa ki to ahua, ka whara ranei.
• Kaua e Maukati o Tuke: Ahakoa he mea nui ki te toro atu i to ringa, karohia te maukati i o tuke ki runga o te nekehanga. Ko tenei ka tuu i te taumahatanga kore i runga i te hononga, ka whara pea

Tu Ana Kotahi te Whakatoro ringa He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Tu Ana Kotahi te Whakatoro ringa?

Ae, ka taea e te hunga timata te mahi Whakakorikori Whakakotahi ringa. Heoi, me timata ki te taumaha ngawari kia pai ai te whakamahi i te ahua tika, kia kaua e taumaha o ratou uaua. He pai ano te whai i tetahi kaiwhakangungu, i tetahi tangata mohio ranei hei tirotiro kia tika te mahi.

He aha ngā rerekētanga māori o te Tu Ana Kotahi te Whakatoro ringa?

• Toronga Tricep One Arm: I tenei rereketanga, ka whakamahi koe i te miihini taura, ka mau i te kakau ki tetahi ringa ka toro atu to ringa ki te toia te taura ki raro.
• Roopu Atete One Arm Tricep Extension: Ka whakamahia e tenei rereketanga he roopu aukati, ka mau ki raro i to waewae ka mau ki tetahi ringa, ka toro atu to ringa ki te toia te roopu ki runga.
• Te Tonga Toronga Kotahi-a-ringa: Ko tenei rereketanga ko te tu me tetahi ringa e mau ana i te dumbbell ki runga, ka piko me te toro atu i to tuke ki te hiki i te taumaha.
• Toronga Tricep One Arm: I tenei rereketanga noho, ka noho koe ki runga i te tauera me te dumbbell ki tetahi ringa, ka toro atu to ringa ki te hiki i te taumaha ki runga.

He aha ngā mahi whakapaipai mō te Tu Ana Kotahi te Whakatoro ringa?

• Toronga Tricep Runga Rawa: Ka whakakiia e tenei korikori te Whakawhanaketanga Tu kotahi ringa ma te mahi i te roopu uaua kotahi mai i te koki rereke, e whakarato ana i te whakangungu whanui mo nga triceps.
• Push-ups: Ko te pana-ake e mahi ana i nga triceps, nga pakihiwi, me nga uaua o te uma, me te whakakii i te Toronga Tu-tahi-a-ringa ma te whakarato i te whakangungu tinana o runga ake.