Three dimensional (3D) networks-on-chip (NoCs) is beneficial to performance improvement, but suffers severe thermal issues. Because of the fast packet switching activity and small area, an NoC router might even show higher power density than a process element, quite easily forming a thermal hotspot. Throttling based dynamic thermal managements (DTMs) help for fast cooling, but easily results in network congestion and introduces large cost. This paper proposed an efficient routing-based DTM scheme (ArR-DTM), which tries to balance the thermal distribution by providing complementary adaptive degree for lateral planes and finish thermal migration by regulating the adaptive degree in vertical direction. Experiments show that, under the same thermal limit, there is 13.1% to 23.8% performance improvement compared to the fully throttling based DTMs.