W-raise jɔlen
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Pengenalan kepada W-raise jɔlen
Standing W-raise ye farikolo sanfɛla degecogo ɲuman ye min bɛ kamankun, kɔ sanfɛla ani farikolo yɔrɔw laɲini ani k’u barika bonya, ka jɔcogo ɲuman sabati ani ka dɔ bɔ kamankun joginw farati la. Nin farikoloɲɛnajɛ in ka ɲi mɔgɔ o mɔgɔ ma min b’a fɛ k’a farikolo sanfɛla fanga bonya, kɛrɛnkɛrɛnnenya la mɔgɔ minnu bɛ farikoloɲɛnajɛ walima baara kɛ minnu bɛ kɛ sababu ye ka u kamankun barikamaw ni kɔ sanfɛla barika bonya. Mɔgɔw b’a fɛ ka nin wale in kɛ bawo a tɛ joginw kunbɛnni dɔrɔn dɛmɛ, nka a bɛ dɛmɛ fana ka baarakɛcogo lamagacogo ɲɛ don o don baaraw ni farikoloɲɛnajɛ kɛcogo la.
Melakukan: Panduan Langkah demi Langkah W-raise jɔlen
- Aw bɛ aw kɔkiliw kuru ka kɛ degere 90 ye ni aw bolokɔniw ɲɛsinnen bɛ ɲɛfɛ ani aw bolokɔniw ka kɛ "W" cogo ye.
- Aw bɛ mansinw kɔrɔta dɔɔni dɔɔni ni aw ye aw bolokɔniw kɔrɔta san fɛ fo u ka janya pewu ani ka bɛn duguma.
- Aw bɛ nin cogo in minɛ fo sekɔndi damadɔ, aw bɛ aw sinsin aw kamankunw sirili kan ɲɔgɔn na.
- Aw bɛ dumɛriw jigin ka segin u daminɛyɔrɔ la cogo la min bɛ kɔrɔsi, ka "W" cogoya mara ni aw bolokɔniw ye. Aw bɛ segin nin wale in kan seginkanni hakɛ ɲininen na.
Tips untuk Melakukan W-raise jɔlen
- Lamaga-lamagali min bɛ kɔrɔsi: Misali dɔ min bɛ kɛ tuma caman na, o ye ka farikoloɲɛnajɛ kɛ joona kojugu. W-raise (W-raise) nafa caman sɔrɔli kun ye ka lamaga kɛ dɔɔnin dɔɔnin ani ni kɔrɔsili ye. O bɛna a to aw bɛ baara kɛ ni aw farikolo yɔrɔw ye, aw tɛ baara kɛ ni fanga ye, walasa ka girinyaw kɔrɔta.
- Kisɛya ɲuman: Aw bɛ girinya dɔ sugandi min ka gɛlɛn nka min b’a to aw bɛ se ka a cogo bɛnnen mara. Ni girinya ka bon kojugu, aw bɛ se ka aw farikolo yɔrɔw degun walima ka aw farikolo cogoya tiɲɛ. Ni a ka nɔgɔn kojugu, aw tɛna farikolo yɔrɔw baara ka ɲɛ.
- Ninakili: Aw bɛ ninakili bɔ ni aw bɛ girinyaw kɔrɔta ani ka ninakili ni aw bɛ jigin
W-raise jɔlen Soalan Lazim
Adakah pemula boleh lakukan W-raise jɔlen?
Ɔwɔ, daminɛbagaw bɛ se ka Standing W-raise degeliw kɛ. O ye farikoloɲɛnajɛ nɔgɔman ye min bɛ nɔ bɔ, min bɛ ɲɛsin fɔlɔ kamankunw ni kɔ sanfɛla ma. Nka, i n’a fɔ a bɛ kɛ cogo min na farikoloɲɛnajɛ bɛɛ la, a nafa ka bon ka a daminɛ ni girinya nɔgɔmanw ye ani ka i sinsin a kɛcogo ɲuman kan walasa ka joginni bali. Nafa bɛ se ka kɛ fana daminɛbagaw bolo ka degelikɛnɛ walima farikoloɲɛnajɛla ŋana dɔ bila ka u kɔlɔsi a daminɛ na walasa ka a dɔn ko farikoloɲɛnajɛ bɛ kɛ ka ɲɛ.
Apakah variasi umum bagi W-raise jɔlen?
- The Incline W-Raise: Nin cogoya in bɛ kɛ incline bench kan, o bɛ farikoloɲɛnajɛ kɛcogo Changer ani ka farikolo yɔrɔw laɲini minnu tɛ kelen ye kamankunw ni kɔ sanfɛla la.
- W-Raise ni Resistance Bands: Nin fɛn caman ɲɔgɔnna bɛ baara kɛ ni resistance bands ye dumbbells nɔ na, o bɛ resistance suguya wɛrɛ di min bɛ se ka dɛmɛ don ka farikolo muɲuli ni u ka wulicogo ɲɛ.
- Single-Arm W-Raise: Nin cogoya in bɛ kɛ bolo kelen kelen na, o bɛ se ka dɛmɛ don ka balanbaliya fɛn o fɛn dɔn farikolo fan fila ni ɲɔgɔn cɛ fanga walima fɛn caman sɛgɛsɛgɛli la ani k’u latilen.
- W-Raise ni Stability Ball: O bεε bε tali kε farikoloɲɛnajɛ kɛli la k’i sigilen to sabatili bolo kan, o bɛ se ka dɛmɛ ka core fanga ni balansi ɲɛ ka sɔrɔ ka farikolo sanfɛla fana baara.
Apakah latihan yang baik sebagai pelengkap untuk W-raise jɔlen?
- Lateral Raises ye farikoloɲɛnajɛ ɲuman wɛrɛ ye min bɛ Standing W-raise dafa bawo u bɛ farikolo kulu kelenw de laɲini, kɛrɛnkɛrɛnnenya la deltoids ni kɔ sanfɛla, nka ka bɔ yɔrɔ wɛrɛ la, o bɛ kɛ sababu ye ka kamankunw labɛn ka ɲɛ.
- Seated Rows bɛ se ka Standing W-raise dafa ni u sinsinnen don kɔ farikolo yɔrɔw kan, kɛrɛnkɛrɛnnenya la rhomboids ni latissimus dorsi, olu fana bɛ baara kɛ W-raise waati la, o bɛ dɛmɛ ka farikolo sanfɛla fanga bɛɛ lajɛlen ni a jɔcogo ɲɛ.
Kata kunci berkaitan dengan W-raise jɔlen
- Jiginni W-raise farikoloɲɛnajɛ
- Farikolo girinya kɔ degeliw
- W-raise kɔ barika bonya
- No-equipment kɔfɛ farikoloɲɛnajɛ
- So farikoloɲɛnajɛ kɛli kɔ fɛ
- W-raise fɛɛrɛ jɔlen
- Farikolo girinya degeliw kɔ fasaw kama
- Kɔ toning jɔlen W-raise
- W-raise farikoloɲɛnajɛ ye kɔ la
- Fitness routine ni jɔlen W-raise ye.