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Dumbbell Akhala Patsogolo Lateral Kwezani

Umakhi woMsebenzi

Inhloko yeziNdawoMibampo
IdivayisiMigergo
Imimiselo eqhaphoDeltoid Lateral
Amashwa eqhaphoDeltoid Anterior, Serratus Anterior
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Ukuxhumana kwe Dumbbell Akhala Patsogolo Lateral Kwezani

The Dumbbell Seated Lateral Raise ndi masewera olimbitsa thupi omwe amalimbitsa ndikulimbitsa minofu ya mapewa, makamaka lateral deltoids. Ndikoyenera kwa anthu omwe akufuna kupititsa patsogolo mphamvu za thupi, kupititsa patsogolo matanthauzo a mapewa, kapena kubwezeretsa kuvulala kwa mapewa. Anthu angafune kuphatikizira zolimbitsa thupi izi muzochita zawo zolimbitsa thupi kuti athe kuwongolera kaimidwe, kuthandizira zolimbitsa thupi zatsiku ndi tsiku, komanso kupititsa patsogolo masewera olimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Dumbbell Akhala Patsogolo Lateral Kwezani

  • Manja anu akuyang'ana mkati, kwezani ma dumbbell pang'onopang'ono kumbali yanu, ndikumapindika pang'ono m'zigongono zanu.
  • Pitirizani kukweza zolemerazo mpaka manja anu ali ofanana ndi pansi, kuonetsetsa kuti manja anu sapita pamwamba pa zigongono zanu.
  • Imani kwa kamphindi pamwamba pa kayendetsedwe kake, kenaka tsitsani ma dumbbells pang'onopang'ono kumbuyo kwanu.
  • Bwerezani izi kuti mubwereze kuchuluka komwe mukufuna, kuonetsetsa kuti mukuchita bwino nthawi yonseyi.

Izinto zokwenza Dumbbell Akhala Patsogolo Lateral Kwezani

  • **Mayendedwe Olamuliridwa**: Kwezani ma dumbbell pang'onopang'ono m'mbali mpaka mikono yanu ifanane ndi pansi, kwinaku mukupindika pang'ono m'zigongono zanu. Pewani kugwiritsa ntchito mphamvu kuti mukweze zolemera; kusuntha kuyenera kukhala pang'onopang'ono ndikuwongolera kuti agwirizane mokwanira ndi minofu ya mapewa.
  • **Mayimidwe Oyenera**: Sungani msana wanu mowongoka ndi mapewa anu pansi panthawi yonse yochita masewera olimbitsa thupi. Pewani kugwedeza mapewa anu kapena kugwedeza msana wanu, chifukwa zolakwa zofalazi zimatha kuvulaza ndikuchepetsa mphamvu ya masewera olimbitsa thupi.
  • **Njira Yopumira**: Pumirani pomwe mukukweza ma dumbbells ndikupumira mkati momwe mukutsitsa

Dumbbell Akhala Patsogolo Lateral Kwezani Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Dumbbell Akhala Patsogolo Lateral Kwezani?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Dumbbell Seated Lateral Raise. Komabe, ndikofunikira kuti muyambe ndi kulemera komwe kumakhala kosavuta komanso kosavuta kuwongolera, ndikuwonetsetsa kuti mawonekedwe oyenera akugwiritsidwa ntchito kuti musavulale. Zingakhale zopindulitsa kukhala ndi mphunzitsi kapena katswiri wazolimbitsa thupi awonetse kaye masewerawa. Nthawi zonse kumbukirani kutenthetsa musanayambe kuchita masewera olimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Dumbbell Akhala Patsogolo Lateral Kwezani?

  • Dumbbell Bent-Over Lateral Raise: Mukusintha uku, mumapindika m'chiuno kuti muloze ma deltoid akumbuyo.
  • Dumbbell Lateral Kwezani ndi Supination: Apa, mumatembenuza manja anu kuti manja anu ayang'ane mmwamba pamwamba pa mayendedwe, ndikuwonjezera chidwi pa ma biceps.
  • Dumbbell Lateral Raise with Resistance Band: Kusinthaku kumagwiritsa ntchito magulu olimbikira pamodzi ndi ma dumbbell kuti awonjezere kulimba kwa masewerawo.
  • Dumbbell Alternating Lateral Kwezani: Mumtunduwu, mumakweza mkono umodzi panthawi, kukulolani kuti muyang'ane kwambiri paphewa lililonse.

Izinto zokufunda ezishisa ezivumelekile Dumbbell Akhala Patsogolo Lateral Kwezani?

  • Mzere Wowongoka: Mzere Wowongoka umakhudzanso ma deltoids, koma mosiyana ndi Seated Lateral Raise, kuthandizira kuonetsetsa kuti mbali zonse za gulu la minofu iyi zikugwiritsidwa ntchito, zomwe zingayambitse kukula kwa minofu.
  • Bent Over Reverse Fly: Zochitazi zimakwaniritsa Dumbbell Seated Lateral Raise poyang'ana kumbuyo kwa deltoids, gawo la phewa lomwe lingathe kunyalanyazidwa panthawi ya Seated Lateral Raise, kuthandizira kuonetsetsa kuti mapewa akuyenda bwino.

Amaxabiso angamahlekwane kanye Dumbbell Akhala Patsogolo Lateral Kwezani

  • "Dumbbell Seated Lateral Raise Workout"
  • "Zochita zamapewa ndi dumbbells"
  • "Masewero akukhala phewa"
  • "Dumbbell lateral kwezani mutakhala pansi"
  • "Maphunziro amphamvu kwa mapewa"
  • "Seated Dumbbell Lateral Raise technique"
  • "Momwe Mungapangire Dumbbell Seated Lateral Raise"
  • "Zochita za Dumbbell za minofu yamapewa"
  • "Kulimbitsa thupi kwapamwamba ndi ma dumbbells"
  • "Atakhala lateral kukweza mawonekedwe ndi kalozera"