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Seated Lateral Kwezani

Umakhi woMsebenzi

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

The Seated Lateral Raise ndi masewera olimbitsa thupi omwe amayang'ana minofu yamapewa, makamaka lateral deltoids, kupititsa patsogolo mphamvu zam'mwamba zonse ndikuwongolera kuyenda kwa mapewa. Ndi chisankho chabwino kwambiri kwa oyamba kumene komanso okonda masewera olimbitsa thupi chifukwa amatha kusinthidwa mosavuta kuti agwirizane ndi milingo yamphamvu. Kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chanu kungathandize kuti mukhale ndi kaimidwe kabwino, masewera olimbitsa thupi bwino, komanso maonekedwe apamwamba a thupi lanu.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Seated Lateral Kwezani

  • Kusunga chiuno chanu, pang'onopang'ono kwezani ma dumbbells kumbali yanu ndikuweramira pang'ono pachigongono chanu ndipo manja anu amapendekeka pang'ono kutsogolo ngati kuthira madzi mugalasi.
  • Pitirizani kukweza zolemerazo mpaka manja anu agwirizane ndi pansi, kuonetsetsa kuti mukupindika pang'ono mu chigongono chanu nthawi yonseyi.
  • Imani kwa kamphindi pamwamba pa kayendetsedwe kake, kenaka muchepetse pang'onopang'ono ma dumbbells kubwerera kumalo oyambira.
  • Bwerezani kusuntha uku kwa kuchuluka komwe mukufuna kubwereza, kuwonetsetsa kuti mayendedwe anu azikhala pang'onopang'ono komanso owongolera kuti muwonjezere kukhudzidwa kwa minofu.

Izinto zokwenza Seated Lateral Kwezani

  • Mayendedwe Olamuliridwa: Ponyamula zolemera, chitani pang'onopang'ono komanso mowongolera. Pewani kusuntha kwachangu kapena kofulumira, komwe kungayambitse kuvulala. Kukweza zolemera mofulumira kungagwiritsenso ntchito mphamvu osati mphamvu ya minofu, kuchepetsa mphamvu ya masewera olimbitsa thupi.
  • Malo Oyenera Pamanja: Yambani manja anu atatambasula mokwanira komanso zolemera m'mbali mwanu. Pamene mukukweza zolemera, sungani zigongono zanu pang'ono kuti musapume. Pewani kukweza zolemera pamwamba pa kutalika kwa mapewa, chifukwa izi zingapangitse kupanikizika kosafunikira pamapewa.
  • Kupuma: Kumbukirani kupuma moyenera panthawi yolimbitsa thupi. Exhale pamene mukukweza zolemera ndi kupuma pamene mukuzitsitsa. Kugwira mpweya wanu kungayambitse

Seated Lateral Kwezani Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Seated Lateral Kwezani?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Seated Lateral Raise. Ndi masewera osavuta omwe amalimbana ndi minofu ya mapewa, makamaka lateral kapena deltoids. Komabe, ndikofunikira kuyamba ndi zolemetsa zopepuka kuti musavulale ndikuwonetsetsa kuti mawonekedwe oyenera akugwiritsidwa ntchito. Ndibwinonso kukhala ndi mphunzitsi kapena odziwa bwino omwe angoyamba kumene kuti atsimikizire njira yoyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Seated Lateral Kwezani?

  • Bent-Over Lateral Raise: Kusinthaku kumalunjika ku posterior deltoid popinda m'chiuno ndikukweza zolemera kuchokera pamalo olendewera.
  • Single Arm Lateral Kukweza: Kusinthaku kumachitika mkono umodzi panthawi, kukulolani kuti muyang'ane paphewa lililonse payekha.
  • Lateral Kwezani ndi Magulu Otsutsa: M'malo mogwiritsa ntchito ma dumbbells, kusinthaku kumagwiritsa ntchito magulu otsutsa kuti apereke mtundu wina wazovuta pa minofu.
  • Incline Bench Lateral Raise: Kusiyanasiyana kumeneku kumachitika pa benchi yolowera, yomwe imasintha mbali ya masewerawo ndikuwongolera minofu mosiyana.

Izinto zokufunda ezishisa ezivumelekile Seated Lateral Kwezani?

  • Mzere Wowongoka: Monga Seated Lateral Raise, Mzere Wowongoka umagwira ntchito lateral deltoids, komanso umalimbana ndi trapezius ndi biceps, kuthandiza kumanga mphamvu ndi kulimbitsa thupi lonse pamwamba.
  • Front Dumbbell Kwezani: Zochita izi zimakwaniritsa Seated Lateral Raise polunjika ku ma deltoid apambuyo, kuwonetsetsa kuti magawo onse a gulu la minofu yovutayi akugwira ntchito molingana ndikupangidwa.

Amaxabiso angamahlekwane kanye Seated Lateral Kwezani

  • "Dumbbell Seated Lateral Raise"
  • "Zochita zolimbitsa mapewa ndi ma dumbbells"
  • "Masewero akukhala phewa"
  • "Zochita za Dumbbell za minofu yamapewa"
  • "Seated Lateral Raise technique"
  • "Momwe Mungachitire Seated Lateral Raise"
  • "Dumbbell ofananira nawo akweze atakhala"
  • "Kulimbitsa mapewa mokweza mapewa"
  • "Kulimbitsa thupi kwa Dumbbell kwa deltoids"
  • "Seated Dumbbell Lateral Raise"