Whakanuia te Mahanga Tangata Kotahi

• Kōaro Tinana: Hoki
• Taputapu: Ura tinana

Whakataki ki te Whakanuia te Mahanga Tangata Kotahi

Ko te Prone Single Arm Trap Raise he mahi whakapakari kaha e aro ana ki te uaua trapezius, e tautoko ana i nga pakihiwi me te kaki. He pai tenei mahi mo te hunga e hiahia ana ki te whakapai ake i te kaha o te tinana o runga, otira ko nga kaitakaro me nga tangata takitahi e noho roa ana ki te mahi teepu. Ma te whakauru i tenei mahi ki roto i to mahinga, ka taea e koe te whakanui ake i te pumau o te pokohiwi, te whakapai ake i te tuunga, me te whakaiti i te mate o te kaki me te mamae o te pokohiwi.

Whakarite i te: He Whakateretere-Whakamārama Whakanuia te Mahanga Tangata Kotahi

• Whakaritea koe kia whakairi tetahi ringa ki te taha o te tauera, me te pupuri i te puera marama me to ringa e anga ana ki roto ki to tinana.
• Puritia to ringa kia tika, kia ata hikina te dumbbell ki runga kia noho whakarara ki te papa, me te aro ki te kopiri i to pakihiwi.
• Tatari i te tihi o te nekehanga mo te tuarua ki te whakanui i te whakaheke i to tuara o runga me to pakihiwi.
• Whakahokia te dumbbell ki te tuunga timatanga, kia mau tonu te mana whakahaere puta noa i te nekehanga. Whakahokia te nekehanga mo te maha o nga whakautu e hiahiatia ana, ka huri ki tetahi atu ringa.

Nga Tohu mō te Whakaputa Whakanuia te Mahanga Tangata Kotahi

• Te Nekehanga Whakahaerehia: A ape i te whakamatautau kia tere i roto i te mahi. Ko te mea nui ko te mahi i te nekehanga i roto i te puhoi, te whakahaere tikanga. Whakaarahia to ringa ki runga ki te teitei o te pakihiwi, pupuri mo te wa poto, ka ata whakamuri ki raro. Ma tenei ka awhina i nga uaua o to tuara o runga me to pakihiwi kia pai ake.
• Kia mau tonu ki te tuara: Ko tetahi hapa noa hei karo ko te kopikopiko, ko te huri i to tuara i te wa e mahi ana. Kia noho kore to tuara i nga wa katoa kia kore ai e pakaru, e whara ranei.
• Whakamahia te Taumaha Tika: Me timata me te taumaha ngawari ka piki haere i te wa e pai haere ana to kaha. Ma te whakamahi i te taumaha he taumaha rawa ka paheke te ahua me te whara kino.

Whakanuia te Mahanga Tangata Kotahi He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Whakanuia te Mahanga Tangata Kotahi?

Ae, ka taea e te hunga timata te mahi Prone Single Arm Trap Raise. Heoi, he mea nui kia mahara he mea nui te ahua tika hei aukati i te whara me te whakarite kia whai hua te mahi. Me timata te hunga timatanga ki te taumaha marama, karekau ranei he taumahatanga, ka piki haere i te wa e pai ake ai te kaha me te manawanui. He pai ano pea te tuku i tetahi kaiwhakangungu, tangata mohio ranei ki te whakaatu i te mahi i te tuatahi kia tika ai te ahua.

He aha ngā rerekētanga māori o te Whakanuia te Mahanga Tangata Kotahi?

• Whakanuia te Rore Aima Kotahi: Ka mahia tenei rereketanga i a koe e noho ana i runga i te tauera, i te tuuru ranei, me te hiki i tetahi ringa i ia wa, ka taea te wehe i te uaua trapezius.
• Whakanuia te Rore Tuhi Tutahi me te Roopu Atete: Ko tenei rereketanga kei te whakauru i te roopu aukati, e whakarato ana i te momo taumahatanga me te wero ki te uaua trapezius.
• Whakanuia te Rore Tuhi Tutahi me te Dumbbell: Ka whakamahia e tenei rereketanga he dumbbell mo te taumaha taapiri, ka piki ake te kaha o te mahi.
• Whakanuia te Mahinga Whakanui-a-ringa Kotahi: Ka mahia tenei rereketanga ki runga i te tauera whakaheke, ka huri i te koki o te mahi me te whai i nga waahanga rereke o te uaua trapezius.

He aha ngā mahi whakapaipai mō te Whakanuia te Mahanga Tangata Kotahi?

• Ko te mahi Toi Mata, e aro ana ki nga taha o muri me nga rhomboids, e whakakii ana i te Prone Single Arm Trap Raise ma te whakatairanga i te kaha o te pakihiwi me te awhina i te whakatikatika i te tuunga.
• Ko te whakakorikori i te Row Cable Row e awhina ana i te whakawhanaketanga o nga uaua trapezius waenga me te raro, hei whakakii i nga mahi trapezius o runga i mahia i roto i te Prone Single Arm Trap Raise, na reira ka whakarato i te whakangungu whanui mo te roopu uaua trapezius katoa.