Thumbnail for the video of exercise: Kuyimirira W-kukweza

Kuyimirira W-kukweza

Umakhi woMsebenzi

Inhloko yeziNdawoMakontekta ni wa kufanya mazoezi ya sehemu za mwili.
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhaphoSubscapularis, Teres Major
Amashwa eqhapho
AppStore IconGoogle Play Icon

Thola ithwalelo lendlela entsha esebenzayo!

Ukuxhumana kwe Kuyimirira W-kukweza

Kuyimirira W-kukweza ndi masewera olimbitsa thupi apamwamba omwe amalimbana ndi kulimbikitsa mapewa, kumtunda kwa msana, ndi minofu yapakati, kupititsa patsogolo kaimidwe bwino komanso kuchepetsa chiopsezo cha kuvulala kwa mapewa. Zochita izi ndi zabwino kwa aliyense amene akufuna kupititsa patsogolo mphamvu za thupi lawo, makamaka anthu omwe amachita masewera kapena zochitika zomwe zimafuna mapewa amphamvu ndi kumtunda. Anthu angafune kuchita izi chifukwa sikuti zimangothandizira kupewa kuvulala, komanso zimathandizira kupititsa patsogolo kayendetsedwe kabwino ka zochitika zatsiku ndi tsiku komanso kuchita masewera olimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kuyimirira W-kukweza

  • Pindani zigongono zanu mukona ya digirii 90 manja anu akuyang'ana kutsogolo ndi manja anu kupanga mawonekedwe a "W".
  • Pang'onopang'ono kwezani ma dumbbells potambasula manja anu mmwamba mpaka atatambasula ndikufanana pansi.
  • Gwirani izi kwa masekondi pang'ono, ndikulunjika pakufinya mapewa anu palimodzi.
  • Tsitsani ma dumbbells kubwerera kumalo oyambira mowongolera, kusunga mawonekedwe a "W" ndi manja anu. Bwerezani izi kuti mubwereze nambala yomwe mukufuna.

Izinto zokwenza Kuyimirira W-kukweza

  • Mayendedwe Oyendetsedwa: Cholakwika chimodzi chodziwika bwino ndikuchita masewerawa mwachangu kwambiri. Chinsinsi chothandizira kwambiri pa W-raise ndikuyendetsa pang'onopang'ono komanso mowongolera. Izi zidzatsimikizira kuti mukugwiritsa ntchito minofu yanu, osati kuthamanga, kukweza zolemera.
  • Kulemera Koyenera: Sankhani kulemera komwe kuli kovuta koma kumakulolani kuti mukhale ndi mawonekedwe oyenera. Ngati kulemera kuli kolemera kwambiri, mukhoza kusokoneza minofu yanu kapena kusokoneza mawonekedwe anu. Ngati ndizopepuka, simudzagwira ntchito bwino minofu yomwe mukufuna.
  • Kupumira: Pumirani mokweza pamene mukukweza zolemera ndi kupuma pamene mukutsitsa

Kuyimirira W-kukweza Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kuyimirira W-kukweza?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Standing W. Ndi ntchito yosavuta komanso yothandiza yomwe imayang'ana mapewa ndi kumtunda kumbuyo. Komabe, monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunikira kuyamba ndi zolemera zopepuka ndikuyang'ana mawonekedwe oyenera kuti mupewe kuvulala. Zingakhalenso zopindulitsa kwa oyamba kumene kukhala ndi mphunzitsi kapena katswiri wodziwa masewera olimbitsa thupi kuti awonetsetse kuti ntchitoyo ikuchitika moyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kuyimirira W-kukweza?

  • The Incline W-Raise: Bukuli limapangidwa pa benchi yokhotakhota, yomwe imasintha mbali ya masewerawo ndikuwongolera minofu yosiyana pamapewa ndi kumtunda.
  • The W-Raise with Resistance Bands: Kusiyanaku kumagwiritsa ntchito magulu otsutsa m'malo mwa ma dumbbells, kupereka mtundu wosiyana wa kukana womwe ungathandize kupititsa patsogolo kupirira kwa minofu ndi kusinthasintha.
  • The Single-Arm W-Raise: Mtunduwu umachitika mkono umodzi pa nthawi, womwe ungathandize kuzindikira ndi kukonza kusalingana kulikonse mu mphamvu kapena kusinthasintha pakati pa mbali ziwiri za thupi.
  • The W-Raise with Stability Ball: Kusiyanaku kumaphatikizapo kuchita masewera olimbitsa thupi mutakhala pa mpira wokhazikika, zomwe zingathandize kupititsa patsogolo mphamvu zapakati ndi kulimbitsa thupi pamene mukugwiranso ntchito kumtunda.

Izinto zokufunda ezishisa ezivumelekile Kuyimirira W-kukweza?

  • Lateral Raises ndi masewera ena abwino kwambiri omwe amathandizira Kuyimirira W-kukweza pamene akulunjika magulu a minofu omwewo, makamaka ma deltoids ndi kumtunda kumbuyo, koma kuchokera kumbali ina, potero kuonetsetsa kuti mapewa azigwira ntchito bwino.
  • Mizere Yokhala pansi imatha kuthandizira Kuyimilira kwa W poyang'ana minofu kumbuyo, makamaka rhomboids ndi latissimus dorsi, zomwe zimagwiranso ntchito panthawi ya W-kukweza, zomwe zimathandiza kuti thupi likhale lolimba komanso likhale lolimba.

Amaxabiso angamahlekwane kanye Kuyimirira W-kukweza

  • Kuyimirira kwa W-raise
  • Zolimbitsa thupi kumbuyo
  • W-kukweza kumbuyo kulimbitsa
  • Kulimbitsa thupi popanda zida
  • Kulimbitsa thupi kunyumba kwa msana
  • Njira yoyimilira ya W-raise
  • Kulimbitsa thupi kwa minofu yam'mbuyo
  • Back toning kuyimirira W-kukweza
  • Zochita zolimbitsa thupi za W-kumbuyo
  • Chizoloŵezi cholimbitsa thupi chokhala ndi kuyimirira kwa W.