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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 amayang'ana kwambiri pamapewa, makamaka lateral deltoids, komanso misampha ndi minofu yakumbuyo yakumbuyo. Zochita izi ndizoyenera anthu amisinkhu yonse yolimbitsa thupi, kuyambira oyamba kupita kutsogola, omwe akufuna kupititsa patsogolo mphamvu zawo zam'mwamba, kaimidwe, komanso kukulitsa tanthauzo la minofu. Kuphatikizira Dumbbell Seated Lateral Raise muzochita zanu zolimbitsa thupi kumathandizira kukhazikika kwa mapewa, kukulitsa kusuntha kosiyanasiyana, ndikupangitsa kuti thupi likhale loyenera.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Dumbbell Akhala Patsogolo Lateral Kwezani

  • Sungani zigongono zanu zopindika pang'ono ndipo mikono yanu ili m'mbali mwanu.
  • Pang'onopang'ono kwezani ma dumbbell kumbali yanu, ndikusunga zigongono zanu ndi manja anu zikuyenda mosalala, moyendetsedwa bwino mpaka zifike pamapewa.
  • Imani kwa kamphindi pamwamba pa kayendetsedwe kake, kenaka muchepetse pang'onopang'ono ma dumbbells kubwerera kumalo oyambira.
  • Bwerezani izi kuti mubwereze nambala yomwe mukufuna, ndikuwonetsetsa kuti ma dumbbells mukuyenda nthawi zonse.

Izinto zokwenza Dumbbell Akhala Patsogolo Lateral Kwezani

  • Yesetsani Kuyenda: Pewani kusuntha masikelo kapena kugwiritsa ntchito mphamvu kuti munyamule. Kuyenda kuyenera kukhala kocheperako komanso koyendetsedwa, pokweza ndi kutsitsa ma dumbbells. Izi zimatsimikizira kuti minofu yomwe ikukhudzidwayo ikugwira ntchito mokwanira ndipo imachepetsa chiopsezo cha kuvulala.
  • Malo Oyenera Pamanja: Mikono yanu iyenera kukhala yopindika pang'ono m'zigongono, osati molunjika kwathunthu. Izi zimachepetsa kupsinjika kwa zigongono. Komanso, pewani kukweza zolemera pamwamba pa mapewa. Ma dumbbells ayenera kukwezedwa m'mbali mpaka agwirizane ndi mapewa anu.
  • Pitirizani Kuyikira Kwambiri: Cholinga chanu chiyenera kukhala pa lateral deltoids, yomwe ndi minofu yomwe mukufuna kuchita izi. Pewani kugwedeza mapewa anu kapena kugwiritsa ntchito minofu ya msana kapena ya khosi kuti mukweze zolemera.
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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 kugwiritsa ntchito kulemera komwe kuli koyenera kulimbitsa thupi kwanu komanso kukhala ndi mawonekedwe oyenera panthawi yonse yolimbitsa thupi kuti musavulale. Ndibwino kuti muyambe ndi zolemera zopepuka ndikuwonjezera pang'onopang'ono pamene mphamvu zanu ndi chipiriro zikukula. Mungafunikenso kufunafuna chitsogozo kuchokera kwa katswiri wazolimbitsa thupi kapena wophunzitsa mukayamba kuti muwonetsetse kuti mukuchita bwino.

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

  • Dumbbell Bent-Over Lateral Raise: Pakusinthasintha uku, mumapindika m'chiuno, kukulolani kuti muyang'ane kumbuyo kwa deltoids m'malo mwa deltoids.
  • Dumbbell Liing Lateral Raise: Kusiyanasiyana kumeneku kumachitika pamene mukugona pambali pa benchi, zomwe zingathandize kudzipatula minofu ya mapewa ndi kuchepetsa kukhudzidwa kwa magulu ena a minofu.
  • Single-Arm Dumbbell Seated Lateral Raise: Kusinthaku kumaphatikizapo kuchita masewera olimbitsa thupi ndi mkono umodzi panthawi, zomwe zingathandize kuthana ndi kusalinganika kulikonse kwa minofu.
  • Dumbbell Seated Lateral Kwezani ndi Kuzungulira: Kusinthaku kumaphatikizapo kutembenuza manja anu pamene mukukweza zolemera, zomwe zingathandize kugwirizanitsa minofu yambiri ya mapewa.

Izinto zokufunda ezishisa ezivumelekile Dumbbell Akhala Patsogolo Lateral Kwezani?

  • Dumbbell Front Kukweza: Zochita izi zimayang'ana makamaka ma anterior deltoids, omwe amakwaniritsa Dumbbell Seated Lateral Raise powonetsetsa kuti mapewa akutukuka bwino, popeza kukweza kwapambuyo kumalunjika makamaka ma deltoids apakati.
  • Mzere Wowongoka: Ntchitoyi imagwira ntchito misampha ndi ma deltoids, omwe amathandizira Dumbbell Seated Lateral Raise pochita ndi kulimbikitsa minofu yam'mwamba yam'mbuyo ndi mapewa, kupititsa patsogolo kaimidwe ndi mphamvu yapamwamba ya thupi.

Amaxabiso angamahlekwane kanye Dumbbell Akhala Patsogolo Lateral Kwezani

  • Kulimbitsa mapewa a Dumbbell
  • Zochita zolimbitsa thupi zolimbitsa thupi
  • Kulimbitsa mapewa ndi dumbbells
  • Zochita za Dumbbell pamapewa
  • Atakhala dumbbell lateral kukweza njira
  • Momwe mungakhazikitsire motsatizana
  • Kulimbitsa thupi kwa Dumbbell kwa minofu yamapewa
  • Zochita zoumba mapewa
  • Kumanga minofu ya mapewa ndi dumbbells
  • Limbikitsani mphamvu ya mapewa ndi dumbbell imakweza.