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Taura Noho Rarangi Tuturu-mau

Āhuatanga whakamahi

Kōaro TinanaHoki
TaputapuTaura ora.
Kōaro MīhiniInfraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
Kōaro TuaruaBiceps Brachii, Brachialis, Brachioradialis, Deltoid Posterior
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Tiki i te whare taonga mahi i runga i ō pōtae!

Whakataki ki te Taura Noho Rarangi Tuturu-mau

Ko te Cable Seated Supine-grip Row he mahi whakapakari kaha e aro ana ki nga uaua o to tuara, o to pakihiwi me o ringaringa. He whiringa whakangungu tino pai mo te hunga kaitoi me te hunga kaingākau ki te whakapakari tinana na te mea ka taea te whakatika me te aro ki te ahua. Ko te whakauru i tenei mahi ki roto i o mahinga ka taea te whakapai ake i to tuunga, te whakarei ake i te whakamaramatanga o nga uaua, me te whakanui ake i te kaha o te tinana o runga, ka waiho hei whiringa rongonui mo te hunga e whai ana ki te whakahaere tinana pai.

Whakarite i te: He Whakateretere-Whakamārama Taura Noho Rarangi Tuturu-mau

  • Me anga whakamua mai i ou hope ki te hopu i te kakau V-bar, kia tika to tuara. Ko to tuunga timatanga tenei.
  • Toia te kakau ki to puku i te wa e okioki paku ana ki muri, kia tika to tuara me te aro ki te kopiri i o mata pakihiwi.
  • Kia mau ki te tuunga mo tetahi wa ka pa te kakau ki to puku, katahi ka ata whakahoki mai te kakau ki te tuunga timatanga me te pupuri tonu i te mana.
  • Whakahokia te mahi mo te maha o nga tukurua e hiahiatia ana me te whakarite kia tika to puka kia kore ai e whara.

Nga Tohu mō te Whakaputa Taura Noho Rarangi Tuturu-mau

  • Ka mau me te Toia: Ko te mau i runga i te pae me noho ki runga (nga nikau e anga ana ki a koe). Ina toia te taura, kia toia ki to puku, kaua ki to uma. He hapa noa tenei ka taea te whakaiti i te whai huatanga o te mahi.
  • Nga Nekehanga Whakahaerehia: A ape i nga nekehanga hikaka, tere ranei. Ko te mea nui o tenei mahi ko te mahi i runga i nga nekehanga puhoi me te whakahaere. Kia ata toia te taura ki a koe, purihia mo te rua o nga tuke kei te turanga teitei, ka hoki ata ki te turanga timatanga. Ma tenei ka whakarite kia kaha te whakauru o nga uaua.
  • A ape i te Whakanuia: Kaua e toro atu o ringaringa ina hoki koe ki te turanga timatanga. He mea noa tenei

Taura Noho Rarangi Tuturu-mau He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Taura Noho Rarangi Tuturu-mau?

Ae, ka taea e te hunga timata te mahi i te whakakorikori Cable Seated Supine-grip Row. Heoi, he mea nui kia tiimata me te taumaha ngawari kia pai ai te ahua me te karo i te whara. He pai ano te whai i tetahi kaiwhakangungu whaiaro, tohunga toi tinana ranei hei whakaatu i te mahi i te tuatahi kia tika ai te mahi. Pērā me ngā mahi hou, e tūtohu ana kia tiimata kia puhoi me te whakanui haere i te taumaha me te kaha ka pai ake te kaha me te manawanui.

He aha ngā rerekētanga māori o te Taura Noho Rarangi Tuturu-mau?

  • Ko te Haupae Hurihuri he mahi taumaha tinana ka toia koe ki runga i te pae, ka whakahoki ano i te nekehanga hoe i tetahi rererangi rereke.
  • Ko te Rarangi Taura Whakanoho me te puri oro he paku rerekee ka whakamahi koe i te awhi i runga i te ringaringa hei utu i te puri o raro, e aro ana ki nga uaua rereke.
  • Ka taea e te Rarangi Whakanoho Uea Kotahi-ringa kia aro takitahi koe ki ia taha o to tinana, ki te whakapai ake i te toenga uaua me te hangarite.
  • Ko te Rarangi Tauera Tu he rerekee ka mahia e koe te nekehanga hoe i a koe e tu ana, kia kaha ake te whakakorikori i to tinana o raro me to matua.

He aha ngā mahi whakapaipai mō te Taura Noho Rarangi Tuturu-mau?

  • Piko ki runga i nga rarangi Barbell: Ka mahi ano hoki nga rarangi o muri o nga uaua o muri, otira ko te latissimus dorsi, rhomboids, me te trapezius, i roto i te nekehanga rite tonu ki te Cable Seated Supine-grip Row, te whakatairanga i te toenga uaua me te whakapai ake i to kaha ki te mahi i nga mahi o ia ra. e hiahia ana kia toia, kia hikitia ranei.
  • Dumbbell Pullovers: Dumbbell Pullovers te whakakii i te Cable Seated Supine-grip Row ma te aro ki te latissimus dorsi i roto i te huarahi ahurei, te whakawhānui i te awhe o te nekehanga me te awhina ki te whakapai ake i te ngawari me te neke, me te whakauru ano i te pouaka me nga triceps ki te taumata teitei ake whakangungu tinana o runga matawhānui.

He kupu whakaurunga mō Taura Noho Rarangi Tuturu-mau

  • "He whakangungu rarangi taura mo te tuara"
  • "Whakamahinga rarangi taura noho"
  • "Whakangungu haupae-a-ringa"
  • "Ko nga mahi whakapakari hoki me te taura"
  • "Rarangi noho taura mo nga uaua o muri"
  • "Ko nga whakangungu taura a-ringa"
  • "Hoki whakamuri ma te rarangi taura"
  • "Tuhinga rarangi noho-a-ringa"
  • "He whakangungu taura mo te kaha o muri"
  • "Nga mahi whakapakari tinana me te rarangi taura noho"