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Dumbbell Atakhala Bent Arm Lateral kukweza

Umakhi woMsebenzi

Inhloko yeziNdawoMibampo
IdivayisiMigergo
Imimiselo eqhaphoDeltoid Lateral
Amashwa eqhaphoDeltoid Anterior, Serratus Anterior, Trapezius Lower Fibers, Trapezius Middle Fibers
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Ukuxhumana kwe Dumbbell Atakhala Bent Arm Lateral kukweza

Dumbbell Seated Bent Arm Lateral Raise ndi ntchito yolimbitsa thupi yomwe imayang'ana kwambiri ma deltoids, kupititsa patsogolo kutanthauzira kwa mapewa ndikuwongolera mphamvu zakumtunda kwa thupi. Zochita izi ndizoyenera kwa anthu pamagulu onse olimbitsa thupi, kuyambira oyamba kupita ku othamanga apamwamba, chifukwa amatha kusinthidwa mosavuta potengera kulemera kwa ma dumbbells omwe amagwiritsidwa ntchito. Anthu angafune kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chawo kuti azitha kuyenda bwino pamapewa, kuwongolera maonekedwe awo, komanso kuthandizira mayendedwe ogwirira ntchito tsiku ndi tsiku.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Dumbbell Atakhala Bent Arm Lateral kukweza

  • Pindani zigongono zanu pamakona a digirii 90, kuti ma dumbbells azikhala ofanana pansi.
  • Kusunga msana wanu mowongoka ndipo zigongono zanu zikupindika pang'ono, kwezani zolemera m'mbali mpaka zitafika pamapewa.
  • Imani pang'onopang'ono pamwamba pa kayendetsedwe kake kuti muwonetsetse kuti minofu imadutsa.
  • Pang'onopang'ono tsitsani ma dumbbells kubwerera kumalo oyambira, ndikusunga zolemera panthawi yonseyi.

Izinto zokwenza Dumbbell Atakhala Bent Arm Lateral kukweza

  • Kulemera Koyenera: Sankhani kulemera komwe kuli kovuta koma kothekera. Ndi kulakwitsa kofala kugwiritsa ntchito ma dumbbells olemera kwambiri omwe angayambitse mawonekedwe olakwika komanso kuvulala komwe kungachitike. Ndibwino kuti muyambe ndi kulemera kopepuka ndikuwonjezera pang'onopang'ono pamene mphamvu zanu zikukula.
  • Kuyenda Koyendetsedwa: Pewani kulakwitsa pochita masewera olimbitsa thupi mwachangu kwambiri. Kuyenda kuyenera kukhala pang'onopang'ono komanso kuyendetsedwa, pamene mukukweza ndi kutsitsa ma dumbbells. Izi zimatsimikizira kuti minofu yanu ikugwira ntchito mokwanira panthawi yonseyi, ndikupangitsa kuti ikhale yogwira mtima.
  • Range of Motion: Kwezani ma dumbbells mpaka kutalika kwa phewa, kusunga zigono zanu mopindika pang'ono. Pewani kukweza zolemera kwambiri kapena kutseka zigongono zanu chifukwa izi zitha kuyika mapewa anu movutikira.

Dumbbell Atakhala Bent Arm Lateral kukweza Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Dumbbell Atakhala Bent Arm Lateral kukweza?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Dumbbell Seated Bent Arm Lateral Raise. Komabe, ndikofunikira kuti muyambe ndi kulemera komwe kungathe kutha ndipo sikumangitsa minofu mopambanitsa. Mawonekedwe oyenera ndi ofunikira pakuchita izi kuti asavulale, kotero oyamba akhoza kupindula ndi kuyang'aniridwa kapena kutsogoleredwa ndi mphunzitsi. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, ziyenera kuphatikizidwa pang'onopang'ono muzochita zolimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Dumbbell Atakhala Bent Arm Lateral kukweza?

  • Dumbbell Seated Straight Arm Lateral Kwezani: Mukusintha uku, mumachita masewera olimbitsa thupi ndi manja anu molunjika, zomwe zimatsindika kwambiri minofu ya deltoid.
  • Dumbbell Incline Bench Lateral Raise: Kusinthaku kumachitika pa benchi yotsamira, yomwe imasintha mawonekedwe a masewera olimbitsa thupi ndikuwongolera magawo osiyanasiyana a minofu yamapewa.
  • Dumbbell Liing Side Lateral Kwezani: Mwakusiyana uku, mumagona pambali pa benchi lathyathyathya ndikuchita kukweza kwapambuyo, zomwe zingathandize kulekanitsa minofu ya mapewa bwino.
  • Dumbbell Bent Over Lateral Raise: Kusinthaku kumachitika kugwada, komwe kumalowera kumbuyo kwa deltoid ndi minofu yakumbuyo yakumbuyo.

Izinto zokufunda ezishisa ezivumelekile Dumbbell Atakhala Bent Arm Lateral kukweza?

  • Bent-Over Dumbbell Rows: Zochitazi zimayang'ana minofu yam'mbuyo, makamaka latissimus dorsi, yomwe imakhala yokhazikika panthawi ya Dumbbell Seated Bent Arm Lateral Raise, motero kuwongolera bwino ndi kulamulira panthawi ya kuphedwa komaliza.
  • Dumbbell Front Imakweza: Zochita izi zimayang'ana kutsogolo kwa deltoids, ndikukwaniritsa Dumbbell Seated Bent Arm Lateral Raise powonetsetsa kuti mbali zonse za deltoids zimagwira ntchito mofanana, kulimbikitsa kukula kwa minofu ndikupewa kuvulala komwe kungachitike.

Amaxabiso angamahlekwane kanye Dumbbell Atakhala Bent Arm Lateral kukweza

  • Kuchita masewera olimbitsa thupi a Dumbbell
  • Atakhala Bent Arm Lateral kukweza
  • Dumbbell yolimbitsa thupi pamapewa
  • Zochita zolimbitsa mapewa
  • Dumbbell Lateral kukweza kukhala pansi
  • Kuchita masewera olimbitsa thupi kwa Bent Arm
  • Zochita za Dumbbell za kumtunda kwa thupi
  • Kulimbitsa thupi pamapewa ndi Dumbbell
  • Kukweza kwa Arm Lateral ndi Dumbbell
  • Zochita zolimbitsa thupi pamapewa ndi Dumbbell.