Ngā Āpitihanga Taura Whakapakari Tinana Pulley Whare Takaro Taura Kotahi, Taura Takirua rānei mō ngā Bicep Triceps
Taura Tricep me te Taura Bicep: Ngā Utauta Whakangungu Ringaringa Maha
He taputapu whakapakari tinana nui te Taura Tricep me te Taura Bicep e whakamahia whānuitia ana i roto i te whakangungu kaha hei aro ki ngā uaua o runga o te tinana, inā koa ko te triceps me te biceps. Kei te wātea ēnei taura i roto i ngā whirihoranga upoko kotahi me te upoko rua, e whakarato ana i te whānuitanga o ngā whiringa whakangungu hei whakatutuki i ngā momo momo whakangungu. He maha ngā wā ka whakamahia me ngā mīhini taura engari ka taea hoki te whakarerekē mō te whakamahi kāinga me ngā pūnaha ātete ka taea te whakarerekē. Kei raro nei he tirohanga taipitopito ki ō rātou āhuatanga, rauemi, whakamahinga, me ngā painga.
1. Ngā Āhuatanga me ngā Rauemi:
Hanganga Pūmau:
He mea hanga te Taura Tricep me te Taura Bicep mai i te nairona, te polyester rānei kounga teitei, kia roa ai te mau, kia ātete hoki ki te pakaru me te haehae. He kaha ēnei rauemi hei tu atu i te ātete nui me te whakamahinga auau.
Hoahoa Pupuri:
He kakau pahuka, he kakau rapa rānei kei ia pito e rua o ia taura hei pupuri i te pai me te mau i te wā e whakakorikori ana. Kua hangaia ēnei kakau hei whakaiti i te paheke, kia pai ake ai te whakahaere me te haumaru, ahakoa i ngā wā whakakorikori kaha.
Ngā Āpitihanga Whakarewa:
Kei ngā taura e rua ngā topenga whakarewa, ngā karāpine rānei hei whakamau ngāwari ki ngā mīhini taura, ki ngā pūnaha ātete rānei. Mā tēnei ka taea e ngā kaiwhakamahi te whakarerekē tere i te whakatakotoranga mō ngā mahi whakangungu rerekē.
Upoko-Kotahi vs. Upoko-Rua:
Taura Upoko Kotahi: Kotahi te pūwāhi here taura kei waenganui, ā, he mea tino pai mō ngā mahi takitahi e hiahia ana kia whakamahia kotahi te ringa, kotahi rānei te ringa i te wā kotahi (hei tauira, ngā pana triceps ringa kotahi).
Taura Upoko-Rua: E rua ngā taura motuhake kei te pito, e āhei ai ngā kaiwhakamahi ki te hopu i ngā taura e rua i te wā kotahi ki ia ringa. He mea tino pai tēnei mō ngā mahi e whakamahi ana i ngā ringa e rua i te wā kotahi, pērā i te pana-iho o te tricep e rua ngā waewae, te piko rānei o te bicep.
2. Te Whakamahinga me ngā Mahi:
Taura Tricep (Whāinga Triceps):
Te Whakamahinga Matua: Kua hangaia te Taura Tricep hei wehe me te whakamahi i ngā triceps (ngā uaua kei muri o te ringa o runga).
Te Pana ki raro o te uaua o te ringa: Ko tētahi o ngā mahi tino noa, arā, ko te taura e herea ana ki tētahi pūrei teitei. Ka tōia e te kaiwhakamahi te taura ki raro, me te pupuri tonu i ngā tuke kia tata ki te tinana.
Ngā Toronga Triceps ki Runga: Ka whakauru i te upoko roa o te triceps, ka āwhina ki te hanga i te papatipu o te ringa.
Ngā Whakakorikori Tricep: Ka arotahi ki te whakapakari i ngā tricep mā te totoro i te ringa ki muri i te tinana, me te pupuri tonu i te ringa o runga kia rite ki te whenua.
Taura Uwhiuwhi (Whāinga ki ngā Uwhiuwhi):
Te Whakamahinga Matua: Ko te Taura Uwhiuwhi e aro ana ki ngā uawhiuwhi (ngā uaua kei mua o te ringa o runga).
Te Piko o ngā Uha: Herea te taura ki tētahi pūreirei iti, ka piko te taura ki tō uma kia neke māori ake ai ngā huha i ngā piko o te paepara tuku iho.
Ngā Hurihuri Hāma: Ka āwhina tēnei rerekētanga ki te mahi i ngā uaua pūkahukahu me ngā ringaringa, me te whakauru i ngā muka uaua rerekē.
Ngā Whakakorikori Whakamuri: Ka arotahi ki te hanga i te uaua brachioradialis i te ringaringa.
3. Ngā Painga:
Te Wehenga me te Whakahohenga o te Uaua:
Mā ngā taura Tricep me Bicep ka taea te wehe i ngā uaua e tika ana, ka āwhina hoki ki te whakamahi i te triceps, i te biceps rānei, kia pai ake ai te whanaketanga o ngā uaua me te whakanui i te kaha.
Ngā mahi maha:
He whānuitanga o ngā mahi whakakori tinana e tukuna ana e ēnei taura hei whakamahi i ngā rōpū uaua maha. Haunga ngā ringa, ka whakamahia hoki e ngā taura ngā pakihiwi, ngā ringaringa, tae atu ki te uho ina whakamahia me ngā nekehanga takahuri, te whakamahi rānei i te tinana katoa.
Te Awhe Nekehanga Whakapai Ake:
Mā te hoahoa taura ka taea te nekeneke i te whānuitanga katoa o ngā uaua, kia tere ai te mahi puta noa i te whānuitanga katoa, ka āwhina i te whanaketanga kaha me te ārai i ngā whara.
Te Whakamarie me te Mana Whakahaere:
Mā ngā kakau kua pania ki te pahuka, ki te rapa rānei, ka pai te pupuri, ka whakaiti i te ngenge o te ringa, ā, ka pai ake te whakahaere i te wā e whakangungu ana.
Te pakari:
He roa te hanga o ngā taura e rua, he mea hanga ki ngā rauemi pakari, kaha hoki kia tū atu ai i ngā wā whakangungu uaua i roto i ngā whare takaro arumoni, i ngā kāinga rānei.
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Ngā Whakatūpato:
1. **Te Whakamahana Tika**: Whakatinanahia te totoro hihiri, te cardio māmā rānei i mua i te tīmatanga ki te whakarite i ngā uaua me ngā hononga mō ngā nekehanga kaha.
2. **Te Āhua Tika**: Kia mau ki te tū pakari (hei tauira, he paku piko ngā turi, he mau te uho) kia kore ai e taumaha te tuara o raro. Puritia ngā taura kia kaha engari kaua e tino kuiti, ka ngoikore ai te ringaringa.
3. **Te Kaha Whakahaere**: Whakaritea te roa me te matotoru o ngā taura i runga i tō taumata hauora. Me tīmata ngā tīmatanga me ngā wā poto ake (hei tauira, 20–30 hēkona) ka whakanui haere i te roa kia kore ai e nui rawa te mahi.
4. **Te Makuku me te Whakaora**: Kaua e inu nui i te wai i mua tonu atu, i te wā rānei e whakangungu ana, nā te mea ka pāngia koe e te mamae. Whakakīia he wai i muri i te whakangungu.
5. **Tirotiro Taputapu**: Tirohia ngā taura me ngā punga mō te pakaru, te pakaru rānei i mua i te whakamahinga hei ārai i ngā aituā. Me whakarite kia mau te here o ngā taura.
6. **Tiaki i Muri i te Whakangungu Tinana**: Tukua he wā mō ngā totoro whakamatao, ā, karohia ngā tūnga ohorere hei whakahaere i te tere o te manawa. Kaua e kaukau tonu i muri i ngā wā whakangungu uaua kia hoki ai te tinana ki te āhua okioki.
