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Lateral Kukweza

Umakhi woMsebenzi

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

The Lateral Raise ndi ntchito yophunzitsira mphamvu yomwe imayang'ana kwambiri ma deltoids, kuthandiza kumanga m'lifupi ndi kutanthauzira. Ndioyenera kwa anthu pamlingo uliwonse wolimbitsa thupi, kuyambira oyamba kumene mpaka othamanga apamwamba, akuyang'ana kuti apititse patsogolo mphamvu za thupi ndi kaimidwe. Anthu angafune kuphatikizirapo Lateral Raises muzochita zawo kuti alimbikitse kukhazikika kwa mapewa, kulimbikitsa kakulidwe kabwino ka minofu, ndikusintha mayendedwe atsiku ndi tsiku.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Lateral 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 kuwakweza mpaka afika pamtunda wa mapewa.
  • Imani pang'onopang'ono pamwamba pa kayendetsedwe kake, kenaka muchepetse zolemera pang'onopang'ono kubwerera kumalo oyambira.
  • Bwerezani kusuntha uku kwa chiwerengero chomwe mukufuna kubwereza.
  • Kumbukirani kuti msana wanu ukhale wosalowerera ndale ndipo mayendedwe anu amayendetsedwa nthawi yonse yochita masewera olimbitsa thupi, kupewa kugwedezeka kapena kugwedezeka.

Izinto zokwenza Lateral Kukweza

  • **Pewani Kugwiritsa Ntchito Momentum**: Pewani kugwiritsa ntchito mphamvu kuti musunthire zolemera m'mwamba, chifukwa izi zimatha kuvulaza komanso kuchepetsa mphamvu ya masewerawo. M'malo mwake, kwezani ndi kutsitsa zolemerazo molamulidwa, kuyang'ana kwambiri minofu yomwe mukuyesera kuigwira.
  • **Sankhani Kulemera Koyenera**: Kugwiritsa ntchito zolemetsa zolemetsa kungayambitse mawonekedwe osawoneka bwino komanso kuvulala komwe kungachitike. Yambani ndi zolemera zopepuka ndipo pang'onopang'ono onjezerani pamene mphamvu zanu zikukula. Kumbukirani, cholinga sikukweza cholemera kwambiri, koma kuchita masewera olimbitsa thupi moyenera komanso mosamala.
  • **Yang'anani pa Mapewa**: Kukwezera kwapambuyo kumalunjika makamaka pamapewa, makamaka

Lateral Kukweza Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Lateral Kukweza?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Lateral Raise. Komabe, ndikofunikira kuti muyambe ndi masikelo opepuka kuti musavulale komanso kuti muwonetsetse mawonekedwe oyenera. Ntchitoyi imayang'ana kwambiri minofu yamapewa, makamaka lateral kapena deltoids. Monga momwe zimakhalira ndi masewera olimbitsa thupi, oyamba kumene ayenera kuchita pang'onopang'ono, kuyang'ana pa kukhala ndi mawonekedwe abwino, ndikuwonjezera kulemera kwake pamene mphamvu zawo zikukula. Kufunsana ndi katswiri wolimbitsa thupi kapena wophunzitsa pamene mukuyamba kungakhale kopindulitsa kuonetsetsa kuti masewerawa akuchitika moyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Lateral Kukweza?

  • Kukhala Patsogolo Lateral Kukweza: Kusiyanaku kumafuna kuti mukhale pa benchi, zomwe zingathandize kudzipatula minofu ya mapewa ndikuchepetsa mphamvu yogwiritsira ntchito mphamvu kuti mukweze zolemera.
  • Incline Lateral Raise: Mwakusiyana uku, mumagona pachifuwa pa benchi yokhotakhota, yomwe imasintha mawonekedwe a kayendetsedwe kake ndikuwongolera magawo osiyanasiyana a minofu yamapewa.
  • Kupindika Patsogolo Patsogolo: Kusinthaku kumaphatikizapo kupinda m'chiuno ndikukweza zolemera kuchokera pamalopo, zomwe zimalunjika kumbuyo kwa deltoid osati m'mbali mwa deltoid.
  • One Arm Cable Lateral Raise: Kusiyanasiyana kumeneku kumaphatikizapo kugwiritsa ntchito makina a chingwe, omwe amapereka mlingo wokhazikika wa kukana panthawi yonseyi poyerekeza ndi zolemera zaulere.

Izinto zokufunda ezishisa ezivumelekile Lateral Kukweza?

  • Mizere Yowongoka: Mizere yowongoka imagwira ntchito motsatira (mbali) ndi kutsogolo (kutsogolo) deltoids komanso minofu ya trapezius, yogwirizana ndi Lateral Kukweza mwa kulimbikitsa magulu a minofu omwewo kuchokera kumbali yosiyana komanso ndi kayendedwe kosiyana.
  • Nkhope Zimakoka: Kukoka kumaso kumayang'ana kumbuyo (kumbuyo) deltoids ndi minofu yam'mbuyo yam'mbuyo, yomwe imathandizira Lateral Raise poonetsetsa kuti mbali zonse za mapewa zimalimbikitsidwa, kulimbikitsa kukula kwa minofu ndi kuteteza kuvulala komwe kungatheke.

Amaxabiso angamahlekwane kanye Lateral Kukweza

  • Dumbbell Lateral Kukweza
  • Zochita Zolimbitsa Mapewa
  • Zochita za Dumbbell za Mapewa
  • Lateral Kwezani Workout
  • Zochita Zomanga Mapewa
  • Dumbbell Mapewa Kwezani
  • Lateral Dumbbell Raise Technique
  • Kuchita Zolimbitsa Thupi Mapewa ndi Dumbbells
  • Momwe Mungapangire Lateral Raises
  • Dumbbell Lateral Lifts.