Tsaye W-taga

• Sakonnin ƙafa: AyyaAna karin ayyaAna.
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Subscapularis, Teres Major

Sakonni ga Tsaye W-taga

Matsayin W-tagawa shine ingantaccen motsa jiki na sama wanda ke kaiwa hari da ƙarfafa kafada, babba baya, da tsokoki na asali, inganta ingantaccen matsayi da rage haɗarin raunin kafada. Wannan motsa jiki yana da kyau ga duk wanda ke neman inganta ƙarfin jikinsu na sama, musamman ma mutanen da ke yin wasanni ko ayyukan da ke buƙatar kafadu masu karfi da babba. Mutane za su so yin wannan motsa jiki saboda ba wai kawai yana taimakawa wajen rigakafin rauni ba, har ma yana taimakawa wajen haɓaka motsin aiki a cikin ayyukan yau da kullum da kuma wasanni.

Yanayinta: tsammanin nuni a nuni Tsaye W-taga

• Lanƙwasa gwiwar gwiwar ku zuwa kusurwar digiri 90 tare da tafin hannunku suna fuskantar gaba kuma hannayenku suna yin sifar "W".
• A hankali ɗaga dumbbell ɗin ta hanyar miƙa hannayenka zuwa sama har sai sun cika cikakke kuma sun yi daidai da ƙasa.
• Riƙe wannan matsayi na ƴan daƙiƙa, mai da hankali kan matse ruwan kafadar ku tare.
• Rage dumbbells baya zuwa wurin farawa a cikin hanyar sarrafawa, kiyaye siffar "W" tare da hannayenku. Maimaita wannan darasi don adadin maimaitawa da ake so.

Lajin Don yi Tsaye W-taga

• Motsi Mai Sarrafa: Kuskure ɗaya na gama gari shine yin aikin cikin sauri. Makullin samun mafi yawan amfanin W-raise shine yin motsi a hankali kuma tare da sarrafawa. Wannan zai tabbatar da cewa kuna amfani da tsokoki, ba ƙarfi ba, don ɗaga nauyi.
• Madaidaicin Nauyi: Zaɓi nauyin da ke da ƙalubale amma yana ba ku damar kula da tsari mai kyau. Idan nauyin ya yi nauyi sosai, za ku iya takura tsokoki ko kuma ku daidaita siffar ku. Idan ya yi haske da yawa, ba za ku yi aiki da tsokar da aka yi niyya yadda ya kamata ba.
• Numfashi: Numfashi yayin da kake ɗaga nauyi da numfashi yayin da kake raguwa

Tsaye W-taga Tambayoyin Masu Nuna

Shi beginners za su iya Tsaye W-taga?

Ee, mafari na iya yin aikin motsa jiki na tsaye W. Motsa jiki mai sauƙi kuma mai tasiri wanda da farko ke kaiwa kafadu da babba baya. Koyaya, kamar yadda yake tare da duk motsa jiki, yana da mahimmanci a fara da ma'aunin nauyi kuma a mai da hankali kan sigar da ta dace don hana rauni. Hakanan yana iya zama da amfani ga masu farawa su sami mai horarwa ko ƙwararrun ƙwararrun motsa jiki su kula da farko don tabbatar da cewa ana yin aikin daidai.

Me ya sa ya wuce ga Tsaye W-taga?

• The Incline W-Raise: Ana yin wannan sigar a kan benci mai karkata, wanda ke canza kusurwar motsa jiki kuma yana kaiwa tsokoki daban-daban a cikin kafadu da babba baya.
• W-Raise tare da Resistance Bands: Wannan bambancin yana amfani da maƙallan juriya maimakon dumbbells, yana ba da nau'in juriya daban-daban wanda zai iya taimakawa wajen inganta ƙarfin tsoka da sassauci.
• The Single-Arm W-Raise: Ana yin wannan sigar hannu ɗaya a lokaci ɗaya, wanda zai iya taimakawa ganowa da gyara duk wani rashin daidaituwa na ƙarfi ko sassauci tsakanin bangarorin biyu na jiki.
• W-Raise tare da Ƙwallon Ƙarfafawa: Wannan bambancin ya ƙunshi yin motsa jiki yayin da yake zaune a kan ƙwallon kwanciyar hankali, wanda zai iya taimakawa wajen inganta ƙarfin gaske da daidaituwa yayin aiki na jiki na sama.

Me suna da abin da ya sanya ɗaukehawa ga Tsaye W-taga?

• Lateral Raises wani kyakkyawan motsa jiki ne wanda ke cike da Tsayayyen W-raise yayin da suke kaiwa ƙungiyoyin tsoka iri ɗaya, musamman deltoids da babba baya, amma daga wani kusurwa daban, don haka tabbatar da ingantaccen motsa jiki na kafada.
• Layukan da ke zaune suna iya haɗawa da Tsayayyen W-taga ta hanyar mai da hankali kan tsokoki a baya, musamman rhomboids da latissimus dorsi, waɗanda kuma suke aiki yayin haɓakar W, suna taimakawa haɓaka ƙarfin sama da matsayi gaba ɗaya.