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Kukweza kwa Barbell Incline Shoulder

Umakhi woMsebenzi

Inhloko yeziNdawoIhanyoko
IdivayisiMexau Karala
Imimiselo eqhaphoSerratus Anterior
Amashwa eqhaphoPectoralis Major Clavicular Head
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Ukuxhumana kwe Kukweza kwa Barbell Incline Shoulder

The Barbell Incline Shoulder Raise ndi ntchito yolimbitsa mphamvu yomwe imayang'ana makamaka deltoids, kumtunda kwa msana, ndi trapezius minofu, kulimbikitsa kaimidwe bwino ndi mphamvu yapamwamba ya thupi. Ndi masewera olimbitsa thupi abwino kwa oyamba kumene komanso okonda masewera olimbitsa thupi omwe akufuna kupititsa patsogolo tanthauzo la phewa lawo komanso kulimba kwa thupi lonse. Anthu angafune kuphatikiza masewerawa m'chizoloŵezi chawo kuti athe kukweza mphamvu zawo, kupititsa patsogolo masewera awo othamanga, kapena kuti akwaniritse thupi lapamwamba komanso lojambula bwino.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kukweza kwa Barbell Incline Shoulder

  • Mapazi anu atabzalidwa mwamphamvu pansi, sungani msana wanu pa benchi ndipo manja anu atatambasulidwa kutsogolo kwanu pamapewa.
  • Pang'onopang'ono kwezani barbell pamwamba pa mutu wanu mpaka manja anu atatambasula, kuwonetsetsa kuti zigongono zanu zimapindika pang'ono kuti musagwedeze mafupa anu.
  • Gwirani malo pamwamba kwa sekondi imodzi, kenako tsitsani barbell pang'onopang'ono poyambira.
  • Bwerezani kusuntha uku kwa kuchuluka komwe mukufuna kubwereza, kuwonetsetsa kuti muzitha kuyang'anira barbell munthawi yonseyi.

Izinto zokwenza Kukweza kwa Barbell Incline Shoulder

  • Kugwira Kumanja: Gwirani chotchingacho ndikuchigwira m'lifupi m'lifupi mapewa, manja anu akuyang'ana pansi. Kugwira uku kumapangitsa kuti pakhale kuyenda kokwanira komanso kuchita bwino kwa minofu. Pewani kugwira mwamphamvu kwambiri barbell chifukwa zimatha kusokoneza dzanja.
  • Mayendedwe Oyendetsedwa: Kwezani chotchinga mpaka pamapewa, ndikuwongoka mikono yanu. Pang'onopang'ono tsitsani barbell kubwerera pamalo oyamba. Chofunika apa ndikuchita masewerawa pang'onopang'ono komanso molamulidwa. Kulakwitsa kofala ndiko kugwiritsa ntchito kuthamanga kuti mukweze kulemera, zomwe zingayambitse mawonekedwe osawoneka bwino komanso kuvulala komwe kungachitike.
  • Njira Yopumira: Pumirani mkati pamene mukutsitsa barbell ndikupumira pomwe mukuikweza. Njira yopumirayi imatsimikizira izi

Kukweza kwa Barbell Incline Shoulder Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kukweza kwa Barbell Incline Shoulder?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Barbell Incline Shoulder Raise. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndibwinonso kukhala ndi mphunzitsi kapena katswiri wopita ku masewera olimbitsa thupi kuti aziyang'anira magawo oyambirira kuti atsimikizire kuti masewerawa akuchitika moyenera. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, oyamba kumene ayenera kuyamba pang'onopang'ono ndikuwonjezera thupi pang'onopang'ono pamene mphamvu ndi chidaliro zimakula.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kukweza kwa Barbell Incline Shoulder?

  • Cable Incline Shoulder Raise: Pakusinthika uku, makina a chingwe amagwiritsidwa ntchito m'malo mwa barbell, zomwe zimapangitsa kuti zikhale zovuta nthawi zonse.
  • Seated Incline Shoulder Raise: Kusiyanaku kumachitika mutakhala pa benchi yokhotakhota, yomwe ingathandize kudzipatula pamapewa ndikuchepetsa kukhudzidwa kwa msana.
  • Plate Incline Shoulder Raise: M'malo mwa barbell, kusinthaku kumagwiritsa ntchito mbale yolemetsa, yomwe ingakhale yosavuta kuigwira ndi kuyendetsa.
  • Resistance Band Incline Shoulder Raise: Kusinthaku kumagwiritsa ntchito gulu lotsutsa m'malo mwa barbell, kupereka mtundu wosiyana wa kukana ndikulola kusintha kosavuta kwa zovuta.

Izinto zokufunda ezishisa ezivumelekile Kukweza kwa Barbell Incline Shoulder?

  • Kukweza Kwapambuyo: Kukweza kwapambuyo kumawonjezera Barbell Incline Shoulder Raise poyang'ana kumbuyo kapena "mbali" deltoids, yomwe nthawi zambiri imagwira ntchito mocheperapo muzochita zina. Izi zimatsimikizira kukula bwino kwa mitu yonse itatu ya minofu ya deltoid.
  • Kukweza Kutsogolo: Kutsogolo kumakweza kutsogolo kapena "kutsogolo" deltoids, kugwirizanitsa ndi Barbell Incline Shoulder Reise ndikuwonetsetsa kuti mbali zonse za phewa zimagwira ntchito mofanana, zomwe zimapangitsa kutanthauzira bwino kwa mapewa ndikupewa kusalinganika kwa minofu.

Amaxabiso angamahlekwane kanye Kukweza kwa Barbell Incline Shoulder

  • Incline Barbell Shoulder Up
  • Kuchita masewera olimbitsa thupi pachifuwa ndi Barbell
  • Zochita za Barbell pachifuwa
  • Kulimbitsa Mapewa Kukweza Mapewa
  • Maphunziro a mphamvu pachifuwa
  • Zolimbitsa thupi za Barbell pachifuwa
  • Kulimbitsa thupi kwapamwamba ndi Barbell
  • Barbell Incline Kukweza Chifuwa
  • Zochita zolimbitsa thupi pachifuwa
  • Kukweza zolemera kwa minofu ya pachifuwa