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Dumbbell Full Can Lateral Kukweza

Umakhi woMsebenzi

Inhloko yeziNdawoMibampo
IdivayisiMigergo
Imimiselo eqhaphoDeltoid Anterior, Deltoid Lateral
Amashwa eqhaphoSerratus Anterior
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Ukuxhumana kwe Dumbbell Full Can Lateral Kukweza

Dumbbell Full Can Lateral Raise ndi masewera olimbitsa thupi apamwamba omwe amayang'ana mapewa, makamaka ma deltoids, komanso amalimbitsa minofu yakumbuyo yakumbuyo. Zochita izi ndi zoyenera kwa anthu pamagulu onse olimbitsa thupi, kuyambira oyamba kupita patsogolo, omwe akufuna kupititsa patsogolo mphamvu zamapewa, kukhazikika, ndi kuyenda kosiyanasiyana. Anthu angasankhe kuchita masewera olimbitsa thupi chifukwa sikuti amangowonjezera kupirira komanso kutanthauzira kwa minofu komanso amathandizira kaimidwe kabwino komanso amachepetsa chiopsezo cha kuvulala kwa mapewa.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Dumbbell Full Can Lateral Kukweza

  • Mikono yanu ikhale yopindika pang'ono m'zigongono ndi msana wanu mowongoka, kenaka kwezani zolemetsazo m'mbali mwapang'onopang'ono mpaka zigwirizane ndi mapewa anu.
  • Pamwamba pa kayendetsedwe kake, manja anu ayenera kukhala ofanana pansi ndipo manja anu ayenera kuyang'ana kutsogolo, ngati mukutsanulira zitini ziwiri za soda.
  • Imani kwa sekondi imodzi pamwamba pa kayendetsedwe kake kuti mumve kugundana kwa minofu yamapewa anu.
  • Pang'onopang'ono tsitsani ma dumbbells kumbuyo kumbali zanu, kusunga zolemera pamene mukuchita zimenezo, ndikubwereza chiwerengero chomwe mukufuna kubwereza.

Izinto zokwenza Dumbbell Full Can Lateral Kukweza

  • Kugwira Moyenera: Gwirani ma dumbbells osalowerera ndale, manja anu akuyang'ana thupi lanu. Pamene mukukweza zolemera, tembenuzani manja anu kuti zala zanu zazikulu ziloze pamwamba pa denga - choncho dzina loti 'full can'. Pewani kugwira ma dumbbells mwamphamvu kwambiri chifukwa izi zitha kusokoneza manja anu.
  • Mayendedwe Oyendetsedwa: Kwezani ma dumbbells pang'onopang'ono, mowongolera mpaka kutalika kwa mapewa anu, ndikusunga mikono yanu yopindika pang'ono. Pewani kusuntha zolemera kapena kugwiritsa ntchito mphamvu kuti muzikweze, chifukwa izi zingayambitse kupsinjika kwa minofu ndipo sizingagwirizane ndi minofu yomwe mukufuna.
  • Osachulukitsa: Sankhani kulemera komwe kumakupatsani mwayi wochita masewera olimbitsa thupi ndi mawonekedwe oyenera. Kukweza kolemera kwambiri kungakupangitseni kusokoneza mawonekedwe anu ndipo kungayambitse kuvulala

Dumbbell Full Can Lateral Kukweza Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Dumbbell Full Can Lateral Kukweza?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Dumbbell Full Can Lateral Raise. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndibwinonso kukhala ndi katswiri wolimbitsa thupi kapena wodziwa masewera olimbitsa thupi kuti akuwonetseni kaye njira yoyenera. Mofanana ndi masewera olimbitsa thupi atsopano, ndikofunika kumvetsera thupi lanu osati kukankhira mwamphamvu kwambiri mwamsanga. Pang'onopang'ono onjezerani kulemera pamene mphamvu zanu zikukula.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Dumbbell Full Can Lateral Kukweza?

  • Seated Dumbbell Lateral Raise: Izi zimachitidwa mofanana ndi kukweza kwapakatikati, koma pokhala pansi, zomwe zingathandize kudzipatula minofu ya mapewa bwino.
  • Dumbbell Front Kwezani: M'malo mokweza ma dumbbells m'mbali, mumawakweza kutsogolo kwa thupi lanu, ndikugwira ntchito za anterior deltoids.
  • Bent-Over Dumbbell Lateral Kwezani: Mukusintha uku, mumapindika kutsogolo m'chiuno ndikukweza ma dumbbell m'mbali, kulunjika ku posterior deltoids.
  • Incline Dumbbell Lateral Raise: Kusintha kumeneku kumachitika mutagona pansi pa benchi yoyenda, yomwe imasintha ngodya ya kukweza ndikuyang'ana mbali zosiyanasiyana za minofu ya mapewa.

Izinto zokufunda ezishisa ezivumelekile Dumbbell Full Can Lateral Kukweza?

  • Dumbbell Upright Row: Zochitazi zimakwaniritsa Dumbbell Full Can Lateral Raise poyang'ana mbali zonse (mbali) deltoids ndi minofu ya trapezius, kupititsa patsogolo mphamvu ya mapewa ndi kukhazikika.
  • Dumbbell Front Kukweza: Zochita izi zimakwaniritsa Dumbbell Full Can Lateral Raise poyang'ana ma deltoids apambuyo ndi minofu yam'mwamba yapakhosi, yomwe imathandizira kuwongolera bwino komanso kufananiza kwa thupi lonse.

Amaxabiso angamahlekwane kanye Dumbbell Full Can Lateral Kukweza

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