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Lateral Nce

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Nqeeb Ib hliLub neeg qhov kawg ma no.
Cov khoom sivCable
Ib tej VajDeltoid Lateral
Ib tej Vaj themDeltoid Anterior, Serratus Anterior
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Ntawm sijhawv cov koom tes tawv paub

Introduction rau tso Lateral Nce

Lub Lateral Raise yog ib qho kev tawm dag zog lub cev uas feem ntau tsom rau cov leeg ntawm lub xub pwg nyom, tshwj xeeb tshaj yog cov deltoids, pab txhawb kev txhim kho lub cev lub zog thiab ruaj khov. Nws yog qhov tsim nyog rau cov tib neeg ntawm txhua qib kev qoj ib ce, los ntawm cov pib mus rau cov neeg ncaws pob siab heev, vim nws tuaj yeem hloov kho tau yooj yim kom phim ib lub peev xwm qoj ib ce. Ib tug neeg yuav xav ua qhov kev tawm dag zog no txhawm rau txhim kho lub xub pwg txhais, txhim kho lub cev, thiab txhawb nqa txhua hnub uas yuav tsum tau nqa lossis nqa.

Qhia txog: Lub thibkis Step-by-Step Lateral Nce

  • Ua kom koj lub cev nyob ruaj ruaj, nqa lub dumbbells rau koj sab nrog khoov me ntsis ntawm lub luj tshib thiab koj txhais tes me ntsis qaij rau pem hauv ntej zoo li yog nchuav dej hauv khob. Txuas ntxiv mus kom txog thaum koj ob txhais caj npab sib npaug rau hauv pem teb.
  • Exhale thaum koj ua qhov kev txav no thiab nres ib pliag rau saum.
  • Maj mam txo lub dumbbells rov qab mus rau qhov chaw pib thaum koj nqus pa.
  • Rov ua qhov kev txav no rau qhov pom zoo kom rov ua dua.

Nruab ntxaug ntawv Lateral Nce

  • Kev tuav kom zoo: Tuav lub luj nrog koj ob txhais tes tig rau ib leeg thiab lub luj tshib me ntsis khoov. Qhov hnyav yuav tsum tsis txhob kov koj lub cev. Tsis txhob tuav qhov hnyav dhau nruj vim qhov no tuaj yeem ua rau lub dab teg.
  • Tswj Kev txav mus los: Nqa qhov hnyav rau sab kom txog thaum koj ob txhais caj npab sib npaug rau hauv pem teb. Xyuas kom tseeb tias lub zog qeeb thiab tswj tau, tsis txhob txav mus los. Koj ob txhais caj npab yuav tsum ua tus taw, tsis yog qhov hnyav.
  • Tsis txhob Overlift: Siv qhov hnyav uas nyuaj tab sis tswj tau. Kev nqa qhov hnyav hnyav tuaj yeem ua rau daim ntawv tsis zoo thiab muaj peev xwm raug mob.
  • Tsis txhob siv Momentum: Ib qho yuam kev feem ntau yog siv lub zog los txhawb nqa qhov hnyav, uas tuaj yeem ua rau raug mob thiab txo qhov ua tau zoo ntawm kev tawm dag zog.

Lateral Nce FAQs

Tuaj nov cuag Lateral Nce?

Yog lawm, cov neeg pib tuaj yeem ua qhov Lateral Raise ce. Txawm li cas los xij, nws yog ib qho tseem ceeb uas yuav tau pib nrog lub teeb hnyav kom paub meej tias daim ntawv tsim nyog thiab tsis txhob raug mob. Nws kuj tseem muaj txiaj ntsig kom muaj tus kws qhia lossis tus neeg paub txog kev qhia los ntawm cov txheej txheem raug. Qhov kev tawm dag zog no yog qhov zoo rau kev ntxiv dag zog rau lub xub pwg cov leeg, tshwj xeeb tshaj yog cov deltoids.

Yuav ua li cas kev sau ntawv tso? Lateral Nce?

  • Bent-Over Lateral Raise: Qhov kev hloov pauv no tsom rau lub nraub qaum deltoids, thaum koj khoov ntawm lub duav thaum ua qhov nce.
  • Pem Hauv Ntej Nruab Nrab: Tsis txhob nqa qhov hnyav tawm mus rau sab, koj nqa lawv nyob rau hauv pem hauv ntej ntawm koj lub cev, tsom rau cov leeg pob txha deltoid.
  • Incline Lateral Raise: Ua rau ntawm lub rooj ntev zaum incline, qhov kev hloov pauv no hloov lub kaum sab xis ntawm qhov nce, muab qhov tseem ceeb ntawm lub nraub qaum deltoids.
  • One-Arm Lateral Raise: Qhov kev hloov pauv no tau ua nrog ib sab caj npab ntawm ib lub sijhawm, tso cai rau kev tsom mus rau tus neeg lub cev deltoid leeg.

Yuav ntawm li cas kev caij kab mob los tso tso Lateral Nce?

  • Upright Rows: Upright kab ntxiv rau Lateral Raises los ntawm kev ua hauj lwm ob sab thiab anterior qhov chaw ntawm lub deltoids, raws li zoo raws li lub sab sauv cuab, muab ib tug balanced lub cev lub zog workout.
  • Pem hauv ntej Raises: Pem hauv ntej Raises tsom lub anterior deltoids, ntxiv rau Lateral tsa los ntawm kev ua kom txhua qhov chaw ntawm lub xub pwg nyom ua haujlwm sib npaug, txhawb kev sib npaug ntawm cov leeg nqaij.

Cov ntawv cov tuam tsev muaj kev khiav Lateral Nce

  • "Cable Lateral tsa workout"
  • "Lub xub pwg nyom dag zog"
  • "Cable ce rau lub xub pwg nyom"
  • "Liab Tom Qab Nrog Cable"
  • "Cable workout rau lub xub pwg nyom"
  • "Yuav ua li cas ua ib tug Lateral nce"
  • "Lub xub pwg toning nrog Cable Lateral tsa"
  • "Gym ce rau lub xub pwg nyom"
  • "Cable tshuab workouts rau lub xub pwg nyom"
  • "Lateral Raise exercise techniques"