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Dumbbell Lateral to Front Kukweza

Umakhi woMsebenzi

Inhloko yeziNdawoMibampo
IdivayisiMigergo
Imimiselo eqhaphoDeltoid Anterior, Deltoid Lateral
Amashwa eqhaphoPectoralis Major Clavicular Head, Serratus Anterior
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Ukuxhumana kwe Dumbbell Lateral to Front Kukweza

Dumbbell Lateral to Front Raise ndi masewera olimbitsa thupi omwe amayang'ana kwambiri ndikulimbitsa minofu yamapewa, makamaka ma deltoids, komanso kumtunda kumbuyo ndi mikono. Kuchita masewera olimbitsa thupi ndi abwino kwa iwo omwe akufuna kupititsa patsogolo mphamvu za thupi, kulimbitsa mapewa, kapena othamanga omwe akufuna kupititsa patsogolo masewera olimbitsa thupi omwe amafunikira minofu yamphamvu yamapewa. Anthu angafune kuphatikiza izi muzochita zawo zomwe zimathandizira kuwongolera kaimidwe, kukulitsa matanthauzidwe a minofu, ndikulimbikitsa kuyenda bwino kwa ntchito za tsiku ndi tsiku.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Dumbbell Lateral to Front Kukweza

  • Kusunga thunthu lanu loyima, kwezani ma dumbbells kumbali yanu ndikuweramira pang'ono pachigongono ndipo manja opendekera pang'ono kutsogolo ngati kuthira madzi mugalasi.
  • Pitirizani kukweza zolemerazo mpaka manja anu agwirizane ndi pansi, kenaka muyime kwa sekondi imodzi pamwamba.
  • Pang'onopang'ono tsitsani ma dumbbells kumbuyo kumbali yanu, kenaka muwakweze molunjika patsogolo panu, kufikira kutalika kwa mapewa.
  • Tsitsani zolemera kubwerera kumalo oyambira pang'onopang'ono komanso mowongolera kuti mumalize kubwereza kamodzi.

Izinto zokwenza Dumbbell Lateral to Front Kukweza

  • Kayendetsedwe Kakang'ono: Pewani kusuntha masikelo kapena kugwiritsa ntchito mphamvu kuti munyamule. Izi zingayambitse kuvulala ndi kuchepetsa mphamvu ya masewera olimbitsa thupi. M'malo mwake, chitani kayendetsedwe kake pang'onopang'ono komanso molamulirika, poyang'ana kugunda kwa minofu ndi kumasulidwa.
  • Kusankha Kulemera: Yambani ndi zolemera zopepuka ndipo pang'onopang'ono onjezerani mphamvu zanu zikukula. Kukweza zolemera zolemera kwambiri kungayambitse mawonekedwe osayenera, omwe angayambitse kuvulala.
  • Kupuma: Kumbukirani kupuma pamene mukuchita izi. Exhale pamene mukukweza zolemera ndi kupuma pamene mukuzitsitsa. Kupuma kosayenera kungayambitse chizungulire kapena kukomoka.
  • Nthawi Zopumula: Pewani kubwerezabwereza zambiri popanda

Dumbbell Lateral to Front Kukweza Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Dumbbell Lateral to Front Kukweza?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Dumbbell Lateral to Front Raise. Komabe, ndikofunikira kuti muyambe ndi masikelo opepuka kuti musavulale komanso kuti muwonetsetse mawonekedwe oyenera. Komanso, zingakhale zopindulitsa kukhala ndi mphunzitsi kapena munthu wodziwa kukutsogolerani poyambira pakuchita masewera olimbitsa thupi kuti atsimikizire kuti mukuchita bwino. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunika kumvetsera thupi lanu osati kukankhira mwamphamvu kwambiri.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Dumbbell Lateral to Front Kukweza?

  • Mkono Umodzi Wotsatira Kutsogolo Kukweza: Mukusintha uku, mumakweza mkono umodzi panthawi, zomwe zingathandize kuyang'ana mphamvu ya minofu ya munthu payekha.
  • Incline Lateral to Front Kukweza: Kusiyanasiyana kumeneku kumachitika mutagona pansi pa benchi yoyenda, yomwe imasintha mbali ya kayendetsedwe kake ndikuwongolera mbali zosiyanasiyana za minofu ya mapewa.
  • Lateral to Front Kwezani Ndi Magulu Otsutsa: Kusinthaku kumagwiritsa ntchito magulu olimbikira m'malo mwa ma dumbbells, kumapereka kukangana kosalekeza mumayendedwe onse ndipo kungakhale njira yabwino yothanirana ndi minofu yanu mwanjira ina.
  • Lateral to Front Kwezani ndi Kupotokola: Mukusintha uku, mumawonjezera kupotokola pamwamba pa kayendetsedwe kake, kutembenuza manja anu kuyang'ana pansi, zomwe zimapangitsa minofu ya rotator cuff kuwonjezera pa.

Izinto zokufunda ezishisa ezivumelekile Dumbbell Lateral to Front Kukweza?

  • Mizere Yowongoka: Mizere yowongoka imayang'ana misampha ndi ma deltoid, ofanana ndi Dumbbell Lateral to Front Raise, komanso phatikizani ma biceps ndi mikono yakutsogolo, kupereka kulimbitsa thupi kwam'mwamba komanso kulimbikitsa mphamvu zamapewa ndi mkono.
  • Bent-Over Dumbbell Reverse Fly : Zochitazi zimayang'ana kumbuyo kwa deltoids ndi kumtunda kumbuyo, kugwirizanitsa ndi Dumbbell Lateral to Front Kukweza pogwiritsa ntchito minofu yosiyana, kuthandizira kulimbitsa minofu ya mapewa ndikukhalabe bwino.

Amaxabiso angamahlekwane kanye Dumbbell Lateral to Front Kukweza

  • Dumbbell Lateral to Front Kwezani masewera olimbitsa thupi
  • Zochita zolimbitsa mapewa
  • Zolimbitsa thupi za Dumbbell pamapewa
  • Lateral to Front Raise routine
  • Zochita za Dumbbell za minofu yamapewa
  • Kuwongolera mapewa ndi ma Dumbbells
  • Dumbbell Lateral Front Raise njira
  • Zochita zomanga mapewa ndi ma Dumbbells
  • Momwe mungapangire Dumbbell Lateral to Front Kukweza
  • Dumbbell Lateral to Front Kwezani kuti mukhale olimba pamapewa.