Rarangi Whakamuri Whakamuri-Ka mau i raro
Āhuatanga whakamahi
Ngā Mahi Whai Ake:
Tiki i te whare taonga mahi i runga i ō pōtae!
Whakataki ki te Rarangi Whakamuri Whakamuri-Ka mau i raro
Ko te Rarangi Whakamuri o raro-Grip Inverted Back Row he mahi whakapakari e aro ana ki nga uaua o to tuara, o to biceps, me to matua. He pai mo te hunga e hiahia ana ki te whakapai ake i te kaha o te tinana o runga, te tu, me te toenga o te uaua. Ka pirangi te tangata ki te mahi i tenei mahi na te mea ka whakanui ake i te kaha mahi e hiahiatia ana mo nga mahi o ia ra me nga hakinakina, a ka taea te mahi ma te whakamahi i te paera, i te miihini Smith ranei.
Whakarite i te: He Whakateretere-Whakamārama Rarangi Whakamuri Whakamuri-Ka mau i raro
- Tu ki mua i te pae, kapohia ki raro (nga nikau e anga ana ki a koe) ka hikoi o waewae ki mua, na reira ka anga whakamuri to tinana ki te koki paku.
- Whakatikahia to tinana ki te turanga mahere, kia mau tonu to tinana me o rekereke ki te whenua.
- Toia to uma ki te pae ma te kopiri i o mata pakihiwi, kia piri tonu o tuke ki to tinana.
- Whakahokia kia hoki ki te turanga timata, totoro katoa o ringaringa, ka tuaruatia te mahi mo te maha o nga tukurua e hiahiatia ana.
Nga Tohu mō te Whakaputa Rarangi Whakamuri Whakamuri-Ka mau i raro
- **Te Nekehanga Whakahaere**: I a koe e mahi ana i te rarangi, toia koe ki runga i te pae i runga i te puhoi me te whakahaere tikanga, me te aro ki te whakamahi i ou uaua tuara kaua i to biceps. A ape i te pohehe noa o te tukituki, te whakamahi torohaki ranei hei hiki ake i to tinana, na te mea tera pea ka whara, ka kore e pai te aro ki nga uaua e hiahiatia ana.
- **Whakauruhia nga uaua matua**: Hei pupuri i te taurite me te pumau, he mea nui ki te whakauru i o uaua matua puta noa i te mahi. Ko te hapa noa ko te tuku i to hope kia totohu, to tuara ranei, ka raru pea
Rarangi Whakamuri Whakamuri-Ka mau i raro He Pātai Ā Tene
Ka taea e ngā tāngata kapihi te Rarangi Whakamuri Whakamuri-Ka mau i raro?
Ae, ka taea e te hunga timata te mahi i te Whakakorikori Rarangi Whakamuri Whakamuri-a-ringa. Engari, he mea nui kia mohiohia ko tenei mahi he nui te kaha o te tinana o runga. Mena he tauhou koe ki te whakangungu kaha, ka hiahia koe ki te whakapakari haere i tenei mahi. He mea nui ano te whakamahi i te ahua tika kia kore ai e whara. Mena karekau koe i te tino mohio, he pai ki te tono awhina ki tetahi kaiwhakangungu, ki te kaikawe whare takaro ranei. Me mahara tonu ki te timata me nga taumaha mama ake ka piki haere i te wa e pai haere ana to kaha.
He aha ngā rerekētanga māori o te Rarangi Whakamuri Whakamuri-Ka mau i raro?
- Ko te Weighted Underhand-Grip Inverted Back Row ko te whakamahi i te koti taumaha, i te taumaha rekereke ranei hei whakanui ake i te aukati me te whakawero i te mahi.
- Ko te Waewae-Elevated Underhand-Grip Inverted Back Raw he whakauru i o waewae ki runga i te pouaka, i te tauera ranei, ka piki ake te uaua ma te taapiri atu i te taumaha tinana ki te toia.
- Ko te Wide-Grip Underhand Inverted Back Row ka huri i te puri kia whanui ake i te whanui o te pakihiwi, he paku rereke te aro ki nga uaua me te whakanui i nga waahanga o waho o te tuara.
- Ko te Rarangi Whakamuri Whakamuri-Grip me te Pause ka taapiri he okiokinga ki runga ake o te nekehanga, ka piki ake te wa i raro i te taumahatanga me te kaha ake o te mahi o nga uaua.
He aha ngā mahi whakapaipai mō te Rarangi Whakamuri Whakamuri-Ka mau i raro?
- Nga Rarangi Barbell Bent-Over: Pērā i te Rarangi Whakamuri Whakamuri i raro-Grip, ka aro tenei korikori ki nga uaua o muri engari ka uru ano te tinana o raro mo te pumau, e whakarato ana i te mahi tino whanui me te whakatairanga i te toenga uaua katoa.
- Nga Rarangi Tauera Noho: Ka whakakiia e tenei mahi te Rarangi Whakamuri Whakamuri-a-Rongo ma te aro ki nga uaua tuatahi (nga reiti me nga biceps) engari mai i tetahi koki rereke me te momo parenga rereke, e taea ai te mahi tino pai me te rereke.
He kupu whakaurunga mō Rarangi Whakamuri Whakamuri-Ka mau i raro
- Ko te mahi Haupae Huri Raro-a-ringa
- Ko te korikori tinana mo te tuara
- Rarangi Whakamuri Hurihurihia me te mau o raro
- Te whakapakari i nga uaua tuara i te kainga
- Ko te korikori tinana ki muri
- Rarangi Raro-Grip mo nga uaua o muri
- Haupae Hurihuri e whakamahi ana i te taumaha tinana
- He whakangungu i te kainga mo nga uaua tuara
- Ko te mahi whakapakari i raro i te ringa o muri
- Ko te mahi uaua o muri me te Haupae Hurihuri.