Whakahekea Pae Perehi

• Kōaro Tinana: Kiritane
• Taputapu: Tatasi huri
• Kōaro Mīhini: Pectoralis Major Sternal Head
• Kōaro Tuarua: Deltoid Anterior, Pectoralis Major Clavicular Head, Triceps Brachii

Whakataki ki te Whakahekea Pae Perehi

Ko te Decline Bench Press he mahi whakapakari kaha e aro nui ana ki te taha o raro o nga uaua o te uma, he huarahi whai hua hei whakarei ake i te whakamaramatanga uaua me te whakanui ake i te kaha o te uma. He pai tenei mahi mo te hunga timata me te hunga kaitoi omaoma e whai ana ki te whakawhanake i tetahi pouaka whakairo, porotaka. Ka taea e te whakauru i te Decline Bench Press ki roto i to mahi whakangungu ka awhina i te rereke o to whakangungu, te aukati i nga uaua uaua, me te whakapai ake i to mahi i etahi atu korikori tinana o runga.

Whakarite i te: He Whakateretere-Whakamārama Whakahekea Pae Perehi

• Takoto ki runga i te taumanu me o waewae e mau ana i raro i nga papa waewae, kapohia te paera me te awhi o runga ringa he whanui ake i te whanui o te pokohiwi, ka hikina te pae mai i te whatanga.
• Whakahekea te pae ki raro ki to pouaka o raro me te pupuri i ou tuke ki te koki 90-tohu.
• Panahia te pae ki runga ki te turanga timata ma te whakamahi i nga uaua o te uma, me te whakarite kia torohia o ringaringa engari kaore i maukati.
• Whakahokia tenei tukanga mo te maha o nga tukurua e hiahiatia ana, kia mau tonu te mana o te pae, ka whakahokia te pae ki te whatanga ina oti ana koe.

Nga Tohu mō te Whakaputa Whakahekea Pae Perehi

• Te Turanga Tika: Takoto ki runga i te tauera me te mau o ou waewae ki raro i nga papa waewae. He mea nui tenei mo te pupuri i te taurite me te pumau i te wa e mahi ana. Ko to mahunga, to pakihiwi, me to reke kia mau ki runga i te tauera. A ape i te hiki ake i to tuara i runga i te taumanu ka puta he whara.
• Te Whakanoho a Ringa: Hopukia te pae kia whanui ake i te whanui o te pakihiwi, kia anga atu o ringaringa ki a koe. Ko te pohehe noa ko te hopu i te pae he whaiti rawa e raru ai nga ringaringa me te whakaiti i te urunga o nga uaua o te uma.
• Te Nekehanga Whakahaere: Whakatatuhia te pae ki to pouaka o raro, kia mau o tuke ki te koki 90-tohu. A ape i te peke i te pae i to uma, i te kati ranei i ou tuke ki runga, ka taea e tenei

Whakahekea Pae Perehi He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Whakahekea Pae Perehi?

Ae, ka taea e te hunga timata te mahi i te whakangao i te Decline Bench Press. Engari, he mea nui kia timata ki te taumaha mama kia waia ai ki te korikori kia kore ai e whara. He mea nui ano kia whai ahua me nga tikanga tika kia pai ai te mahi me te haumaru. He pai pea te whai i te kaiwhakangungu, i te kaikawe omaoma mohio ranei ki te tirotiro i nga wa tuatahi ki te whakarite kia tika te ahua.

He aha ngā rerekētanga māori o te Whakahekea Pae Perehi?

• Kati-Grip Decline Bench Press: Ma te whakatikatika i to puri kia tata tahi, ka kaha ake te whai i nga triceps i tenei rereketanga.
• Whakahekea te Perehi Paerewa me nga Paihere Aatete: Ko te taapiri i nga roopu whakatete ki to peera pae whakaheke ka kaha ake te kaha me te whakauru i nga uaua whakapumau.
• Kotahi-Arm Decline Dumbbell Bench Press: Ko tenei mahi unilateral e arotahi ana ki tetahi taha i te wa, ki te whakapai ake i te toenga uaua me te ruruku.
• Push-ups Incline: Ahakoa ehara i te mea he perehi pae, ko tenei mahi taumaha tinana ka peehia te nekehanga o te perehi me te pai ke atu ina kore nga taputapu e waatea ana.

He aha ngā mahi whakapaipai mō te Whakahekea Pae Perehi?

• Ko te Flat Bench Press tetahi atu mahi whai hua hei whakakii i te Decline Bench Press, i te mea e aro ana ki nga uaua o waenganui-pectoral, me te whakarite kia rite te mahi o nga wahanga katoa o te uma.
• He pai hoki te Rere Cable ki te Decline Bench Press na te mea ka awhina ki te wehe me te aro atu ki nga uaua pectoral mai i tetahi koki rereke, e whakatairanga ana i te hangarite uaua me te taurite, he mea tino nui mo te whanaketanga katoa o te uma.