Whakaarahia Dumbbell

• Kōaro Tinana: Ngā ūpoko.
• Taputapu: Tatasi huri
• Kōaro Mīhini: Deltoid Lateral
• Kōaro Tuarua: Biceps Brachii, Brachialis, Brachioradialis, Deltoid Posterior, Serratus Anterior, Trapezius Upper Fibers

Whakataki ki te Whakaarahia Dumbbell

Ko te Dumbbell Raise he mahi whakapakari kaha e aro nui ana ki nga uaua pakihiwi, ina koa nga deltoids, e whai hua ana mo nga tangata e whai ana ki te whakapai ake i te kaha o te tinana o runga me te pumau. He pai mo te hunga timata me te hunga kaingākau ki te whakapakari tinana na te kaha o te whakatikatika i runga i te taumaha i whakamahia. Ka taea e nga tangata te whiriwhiri mo tenei mahi ehara i te mea hei whakarei ake i o ratau ahua tinana me te kaha o te tinana o runga, engari ki te whakapai ake i te tuunga, te aukati i te whara, me te whakanui i nga mahi hakinakina katoa.

Whakarite i te: He Whakateretere-Whakamārama Whakaarahia Dumbbell

• I a koe e pupuri ana i to rama kia tu tonu, hikitia nga dumbbells ki to taha me te paku piko i runga i te tuke me nga ringaringa paku te anga whakamua me te mea e ringihia ana he wai ki roto i te karaihe. Haere tonu ki runga kia noho whakarara o ringaringa ki te papa.
• Whakahau i a koe e mahi ana i tenei nekehanga ka okioki mo te tuarua ki runga.
• Whakahokia nga dumbbells ki raro ki te waahi timatanga i a koe e ngotea ana.
• Whakahokia tenei tukanga mo te nui o te tukurua.

Nga Tohu mō te Whakaputa Whakaarahia Dumbbell

• Te Nekehanga Whakahaere: Ehara i te mea mo te tere ka taea e koe te hiki engari mo te pai o to hiki. Kaua e whakamahi i te torohaki ki te piu i nga dumbbells ki runga, ki raro. Engari, hikitia i roto i te puhoi, te whakahaere tikanga. Ma tenei ka whakarite kei te mahi o uaua, ehara i te tere, me te whakaiti i te tupono o te whara.
• Taumaha Matau: Whiriwhiria he taumaha he uaua engari ka taea te whakahaere. Mena he taumaha rawa te taumaha, ka whakararu koe i to ahua, ka tupono pea koe ki te whara. Mēnā he māmā rawa, karekau koe e mahi tōtika i ō uaua. Ma te taumaha tika ka taea e koe te mahi i te mahi me te ahua tika ka rongo koe i te wera o ou uaua ki te mutunga o to huinga.
• Ki tonu

Whakaarahia Dumbbell He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Whakaarahia Dumbbell?

Ae, ka taea e te hunga timata te mahi Dumbbell Raise. Heoi, he mea nui ki te tiimata me te taumaha ngawari kia pai ai te ahua me te aukati i te whara. Ka pai ake te kaha me te manawanui, ka piki haere te taumaha. He mea pai ano kia tae mai he kaiwhakangungu, he tangata mohio ranei hei arahi i te hunga timata ki te ahua tika me te tuku urupare.

He aha ngā rerekētanga māori o te Whakaarahia Dumbbell?

• Whakanuia te Dumbbell o Mua: I tenei putanga, ka tu tika koe me te dumbbell i ia ringa ki mua i ou huha, katahi ka hikina nga taumaha ki mua i a koe kia eke ra ano ki te taumata o te pokohiwi.
• Whakanuia te Dumbbell Whakanuia: Ko tenei rereketanga me piko koe ki te hope me te putunga ki ia ringa, katahi ka hikina nga taumaha ki o taha tae noa ki te taumata o te pokohiwi.
• Whakanuia te Dumbbell Whakanoho: Mo tenei rereketanga, ka noho koe ki runga i te tauera me te paera ki ia ringa ki te roa o te ringa, katahi ka hikina nga taumaha ki o taha tae noa ki te taumata o te pokohiwi.
• Whakanuia te Dumbbell Whakanuia: I tenei putanga, ka tapapa koe ki raro i runga i te tauera tapapa

He aha ngā mahi whakapaipai mō te Whakaarahia Dumbbell?

• Ko te Whakanui-a-Tahi tetahi atu mahi e pa ana na te mea e aro ana ratou ki nga deltoids lateral, he maha nga wa e mahihia ana i te wa o te Dumbbell Raises, na reira ka awhina i te whakanui i te whanui o te pokohiwi me te whakamaramatanga.
• Ko te Upright Rows he taapiri pai ki te Dumbbell Raises i te mea e mahi ana ratou ehara i te mea ko nga pakihiwi anake engari ko te tuara o runga me nga mahanga, e whakarato ana i te whakangungu tinana o runga ake.