Seated Lateral Raise
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Pengantar untuk Seated Lateral Raise
The Seated Lateral Raise is a strength training exercise that targets the shoulder muscles, particularly the lateral deltoids, enhancing overall upper body strength and improving shoulder mobility. It's an excellent choice for both beginners and advanced fitness enthusiasts as it can be easily adjusted to match individual strength levels. Incorporating this exercise into your routine can contribute to better posture, improved athletic performance, and a more toned upper body appearance.
Melakukan: Panduan Langkah demi Langkah Seated Lateral Raise
- Keeping your torso stationary, slowly lift the dumbbells to your side with a slight bend on your elbow and your hands slightly tilted forward as if pouring water in a glass.
- Continue to lift the weights until your arms are parallel to the floor, ensuring you keep the same slight bend in your elbow throughout the movement.
- Pause for a moment at the top of the movement, then slowly lower the dumbbells back down to the starting position.
- Repeat this motion for your desired number of repetitions, ensuring to keep your movements slow and controlled to maximise muscle engagement.
Tips saat Melakukan Seated Lateral Raise
- Controlled Movements: When lifting the weights, do so in a slow and controlled manner. Avoid jerky or rapid movements, which can lead to injury. Lifting the weights too quickly can also use momentum rather than muscle strength, reducing the effectiveness of the exercise.
- Correct Arm Position: Start with your arms fully extended and the weights at your sides. As you lift the weights, keep your elbows slightly bent to avoid strain. Avoid lifting the weights above shoulder height, as this can place unnecessary stress on the shoulder joint.
- Breathing: Remember to breathe properly during the exercise. Exhale as you lift the weights and inhale as you lower them. Holding your breath can lead to an
Seated Lateral Raise Pertanyaan Umum
Apakah pemula bisa melakukan Seated Lateral Raise?
Yes, beginners can definitely do the Seated Lateral Raise exercise. It's a relatively simple exercise that targets the shoulder muscles, specifically the lateral or side deltoids. However, it's important to start with light weights to avoid injury and to ensure the correct form is being used. It's also beneficial to have a trainer or experienced individual guide beginners through the process to ensure proper technique.
Variasi umum dari Seated Lateral Raise?
- Bent-Over Lateral Raise: This variation targets the posterior deltoids by bending at the waist and lifting the weights from a hanging position.
- Single Arm Lateral Raise: This variation is performed one arm at a time, allowing you to focus on each shoulder individually.
- Lateral Raise with Resistance Bands: Instead of using dumbbells, this variation uses resistance bands to provide a different type of tension on the muscle.
- Incline Bench Lateral Raise: This variation is performed on an incline bench, which changes the angle of the exercise and targets the muscles differently.
Latihan pelengkap yang baik untuk Seated Lateral Raise?
- Upright Row: Like the Seated Lateral Raise, the Upright Row works the lateral deltoids, but it also targets the trapezius and the biceps, helping to build strength and balance across the upper body.
- Front Dumbbell Raise: This exercise complements the Seated Lateral Raise by targeting the anterior deltoids, ensuring all parts of this complex muscle group are evenly worked and developed.
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