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Dumbbell Mkono Umodzi Wotsamira Patsogolo 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 Mkono Umodzi Wotsamira Patsogolo Kukweza

Dumbbell Single-arm Leaning Lateral Raise ndi masewera olimbitsa thupi omwe amalimbana ndi mapewa, makamaka lateral deltoids, kupititsa patsogolo matanthauzo a minofu ndikuwonjezera mphamvu zam'mwamba. Ndi masewera olimbitsa thupi abwino kwa oyamba kumene komanso okonda masewera olimbitsa thupi chifukwa amatha kusinthidwa mosavuta kuti agwirizane ndi magawo osiyanasiyana olimbitsa thupi. Anthu angasankhe kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chawo kuti alimbikitse kukhazikika kwa mapewa, kulimbitsa thupi lofanana, komanso kuwonjezera mphamvu zogwirira ntchito za tsiku ndi tsiku.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Dumbbell Mkono Umodzi Wotsamira Patsogolo Kukweza

  • Tsatirani dzanja lanu laulere pakhoma kuti muchirikize, miyendo yanu ikhale yoyandikana ndipo thupi lanu limapendekeka pang'ono ku khoma.
  • Sungani mkono wanu mowongoka ndikukweza pang'onopang'ono dumbbell kumbali yanu mpaka itakwera pamapewa, kuonetsetsa kuti chikhatho chanu chayang'ana pansi ndipo mkono wanu ukufanana pansi.
  • Imani kwa kamphindi pamwamba pa kayendetsedwe kake, kenaka muchepetse pang'onopang'ono dumbbell kubwerera kumalo oyambira.
  • Bwerezani kusuntha uku kwa chiwerengero chomwe mukufuna cha kubwereza musanasinthire ku mkono wina.

Izinto zokwenza Dumbbell Mkono Umodzi Wotsamira Patsogolo Kukweza

  • Kuyenda Koyendetsedwa: Pewani kugwedeza dumbbell kapena kugwiritsa ntchito mphamvu kuti mukweze. Ichi ndi cholakwika chofala chomwe chingayambitse kuvulala ndi kuchepetsa mphamvu ya masewera olimbitsa thupi. M'malo mwake, kwezani ndi kutsitsa dumbbell pang'onopang'ono, molamulirika kuti mugwirizanitse minofu yomwe ikulunjika bwino.
  • Kulemera Koyenera: Sankhani cholemera cha dumbbell chomwe chili chovuta koma chotheka. Ziyenera kukhala zolemetsa mokwanira kuti mumve kuwotcha kwa minofu yanu, koma osati molemera kwambiri kotero kuti imasokoneza mawonekedwe anu kapena kukupangitsani kupsinjika.
  • Malo Oyenera Amanja: Dzanja lanu liyenera kupindika pang'ono pa chigongono ndipo kusuntha kuyenera kukhala makamaka pamapewa. Pewani kutambasula kapena kutseka mkono wanu, chifukwa izi zingapangitse kupsinjika kosafunikira pamgongo wanu.
  • Malo Otsamira: Mukatsamira mbali imodzi, onetsetsani thupi lanu

Dumbbell Mkono Umodzi Wotsamira Patsogolo Kukweza Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Dumbbell Mkono Umodzi Wotsamira Patsogolo Kukweza?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Dumbbell Single-arm Leaning Lateral Raise. Komabe, ndikofunikira kuti muyambe ndi kulemera kopepuka ndikuyang'ana mawonekedwe oyenera kuti mupewe kuvulala. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, zingakhale zopindulitsa kukhala ndi mphunzitsi kapena munthu wodziwa zambiri awonetse kaye masewerawo. Ndi bwinonso kumvetsera thupi lanu ndikusiya ngati mukumva kupweteka.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Dumbbell Mkono Umodzi Wotsamira Patsogolo Kukweza?

  • Dumbbell Double-Arm Lateral Kwezani: Mukusintha uku, mumakweza manja onse nthawi imodzi, ndikuwonjezera katundu wonse pamapewa anu.
  • Dumbbell Single-arm Lateral Kwezani ndi Supination: Mtunduwu umaphatikizapo kutembenuzira dzanja lanu m'mwamba (supinating) pamene mukukweza dumbbell, yomwe imatha kupangitsa ma biceps anu kwambiri.
  • Dumbbell Single-arm Lateral Raise on Incline Bench: Pakusiyana uku, mumagona chammbali pa benchi yolowera kuti muchite masewera olimbitsa thupi, omwe angapereke njira yosiyana yokana.
  • Dumbbell-Mkono Umodzi Wopindika Pamwamba Pamwamba: Mosiyana uku, mumapinda m'chiuno pamene mukukweza, zomwe zimalunjika kumbuyo kwa deltoid kuposa deltoids yam'mbali.

Izinto zokufunda ezishisa ezivumelekile Dumbbell Mkono Umodzi Wotsamira Patsogolo Kukweza?

  • Dumbbell Front Kukweza: Kuchita izi kumakwaniritsa Leaning Lateral Raise poyang'ana kutsogolo (kutsogolo) deltoids, kuthandiza kuonetsetsa kuti mapewa akutukuka komanso mphamvu.
  • Mzere Wowongoka wa Barbell: Pamene Leaning Lateral Raise imayang'ana lateral deltoids, Upright Barbell Row imagwira ntchito kumbuyo ndi kumbuyo (kumbuyo) deltoids, komanso trapezius, kupereka mapewa athunthu ndi kumtunda kumbuyo.

Amaxabiso angamahlekwane kanye Dumbbell Mkono Umodzi Wotsamira Patsogolo Kukweza

  • Kuchita masewera olimbitsa thupi a Dumbbell
  • Kukweza mkono umodzi kumbali
  • Kutsamira lateral kukweza masewera olimbitsa thupi
  • Zochita za Dumbbell pamapewa
  • Kulimbitsa thupi paphewa la mkono umodzi
  • Kusintha kwa Dumbbell lateral kukweza
  • Zochita zolimbitsa mapewa
  • Kulimbitsa thupi kwa mkono umodzi wa dumbbell
  • Kutsamira dumbbell lateral kukweza
  • Mapewa toning ndi dumbbells