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Lateral Kukweza

Umakhi woMsebenzi

Inhloko yeziNdawoMibampo
IdivayisiMbendelo
Imimiselo eqhaphoDeltoid Lateral
Amashwa eqhaphoDeltoid Anterior, Serratus Anterior
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Ukuxhumana kwe Lateral Kukweza

The Lateral Raise ndi ntchito yomanga mphamvu yomwe imayang'ana kwambiri minofu ya mapewa, makamaka ma deltoids, zomwe zimathandiza kuti thupi likhale lolimba komanso lokhazikika. Ndiwoyenera kwa anthu amisinkhu yonse yolimbitsa thupi, kuyambira oyamba kumene kupita kwa othamanga apamwamba, chifukwa amatha kusinthidwa mosavuta kuti agwirizane ndi mphamvu zake zolimbitsa thupi. Wina angafune kuchita izi kuti awonjezere kutanthauzira kwamapewa, kusintha kaimidwe, ndikuthandizira zochitika zatsiku ndi tsiku zomwe zimafuna kukweza kapena kunyamula.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Lateral Kukweza

  • Kusunga torso yanu, kwezani ma dumbbells kumbali yanu ndikuweramira pang'ono pachigongono ndipo manja anu apendekeka pang'ono kutsogolo ngati kuthira madzi mugalasi. Pitirizani kukwera mmwamba mpaka manja anu agwirizane ndi pansi.
  • Exhale pamene mukuchita izi ndikupuma kwa sekondi imodzi pamwamba.
  • Pang'onopang'ono tsitsani ma dumbbells mpaka pomwe mukuyambira.
  • Bweretsani kusuntha uku kwa kuchuluka koyenera kobwerezabwereza.

Izinto zokwenza Lateral Kukweza

  • Kugwira Moyenera: Gwirani zolemera ndi zikhato zanu kuyang'anizana wina ndi mzake ndipo zigongono zipinda pang'ono. Zolemera siziyenera kukhudza thupi lanu. Osagwira zolemera molimba kwambiri chifukwa izi zitha kuyambitsa kupsinjika kwa dzanja.
  • Mayendedwe Oyendetsedwa: Kwezani zolemera kumbali mpaka manja anu agwirizane ndi pansi. Onetsetsani kuti mayendedwe akuyenda pang'onopang'ono ndikuwongolera, pewani kusuntha kwamphamvu. Mikono yanu iyenera kutsogolera kuyenda, osati zolemera.
  • Osakweza: Gwiritsani ntchito cholemetsa chomwe chili chovuta koma chotheka. Kukweza zolemera zomwe zimakhala zolemera kwambiri zimatha kubweretsa mawonekedwe osawoneka bwino komanso kuvulala komwe kungachitike.
  • Pewani Kugwiritsa Ntchito Momentum: Kulakwitsa kofala ndiko kugwiritsa ntchito mphamvu kukweza zolemera, zomwe zingayambitse kuvulala ndi kuchepetsa mphamvu ya masewera olimbitsa thupi.

Lateral Kukweza Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Lateral Kukweza?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Lateral Raise. Komabe, ndikofunikira kuti muyambe ndi zolemera zopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndibwinonso kukhala ndi mphunzitsi kapena wotsogolera wodziwa zambiri pogwiritsa ntchito njira yoyenera. Ntchitoyi ndi yabwino kulimbikitsa minofu ya mapewa, makamaka ma deltoids.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Lateral Kukweza?

  • Bent-Over Lateral Raise: Kusinthaku kumalunjika ku ma deltoid akumbuyo, mukamawerama m'chiuno mukukweza.
  • Front Lateral Kwezani: M'malo mokweza zolemera m'mbali, mumazikweza kutsogolo kwa thupi lanu, kulunjika ku minofu yapambuyo ya deltoid.
  • Incline Lateral Kukweza: Kuchitidwa pa benchi yopendekera, kusinthaku kumasintha mbali yokweza, kuyika kutsindika kwambiri kumbuyo kwa deltoid.
  • Kukweza Mkono Umodzi: Kusiyanasiyana kumeneku kumachitika ndi mkono umodzi panthawi imodzi, kulola kuyang'ana kwambiri minofu ya deltoid.

Izinto zokufunda ezishisa ezivumelekile Lateral Kukweza?

  • Mizere Yowongoka: Mizere yowongoka imathandizana ndi Lateral Raises pogwira mbali zonse zam'mbali ndi zam'mbuyo za deltoids, komanso misampha yapamwamba, kupereka mphamvu zolimbitsa thupi zapamwamba.
  • Kukweza Kutsogolo: Kukweza Kutsogolo kumayang'ana ma deltoid akutsogolo, kumathandizira Kukweza Kwambiri powonetsetsa kuti mbali zonse za minofu yamapewa zimagwira ntchito mofanana, kulimbikitsa kukula kwa minofu.

Amaxabiso angamahlekwane kanye Lateral Kukweza

  • "Cable Lateral Raise Workout"
  • "Zochita zolimbitsa mapewa"
  • "Zochita zolimbitsa thupi pamapewa"
  • "Lateral Kwezani ndi Chingwe"
  • "Kulimbitsa thupi kwa chingwe kwa minofu yamapewa"
  • "Momwe Mungapangire Lateral Kukweza"
  • "Toning mapewa ndi Cable Lateral Kwezani"
  • "Zochita zolimbitsa thupi zolimbitsa mapewa"
  • "Makina opangira makina opangira mapewa"
  • "Lateral Raise njira zolimbitsa thupi"