Dumbbell Side Lying Bolo kelen kɔrɔta

• Bahagian Badan: Bahu
• Peralatan: Alat latihan.
• Otot Utama: Deltoid Lateral
• Otot Sekunder: Deltoid Posterior, Infraspinatus, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers

Pengenalan kepada Dumbbell Side Lying Bolo kelen kɔrɔta

Dumbbell Side Lying One Hand Raise ye fanga sabatili degeliw ye min bɛ kɛ kamankunw fasaw laɲini, kɛrɛnkɛrɛnnenya la kɛrɛfɛla ni ɲɛfɛla deltoids, ka farikolo sanfɛla bɛɛ fanga ni a sabatili sabati. A bɛnnen don mɔgɔ kelen-kelen bɛɛ ma farikoloɲɛnajɛ hakɛ bɛɛ la, k’a ta farikoloɲɛnajɛla daminɛbagaw la ka se farikoloɲɛnajɛla ŋanaw ma, bawo a bɛ se ka sɛmɛntiya nɔgɔya la walasa a ka bɛn mɔgɔ seko ma. Mɔgɔw ​​bɛ se k’a sugandi ka nin farikoloɲɛnajɛ in don u ka delinako la walasa ka u kamankunw lamagacogo ɲɛ, ka farikoloɲɛnajɛ kɛcogo ɲɛ, walima ka dɛmɛ don joginw kunbɛnni ni u labɛnni na.

Melakukan: Panduan Langkah demi Langkah Dumbbell Side Lying Bolo kelen kɔrɔta

• Aw bɛ aw bolokɔni tilennen to nka aw bɛ a biri dɔɔni kɔkili la, ka a to a ka jɛngɛ duguma ka taa duguma walasa mansin ka kɛ aw kamankun sanfɛ dɔrɔn.
• Aw bɛ mansin kɔrɔta dɔɔni dɔɔni sanfɛ ka kɛɲɛ ni a lamini ye fo aw bolokɔni ka janya ka ban aw sanfɛ, aw bɛ aw kɔkili kɔrɔta dɔɔni lamaga bɛɛ kɔnɔ.
• Aw bɛ nin cogo in minɛ sekɔndi kelen kɔnɔ walasa ka aw kamankunw sɔgɔsɔgɔ ka caya.
• Aw bɛ dɔlɔminnan jigin dɔɔni dɔɔni ka segin ka jigin a daminɛyɔrɔ la cogo la min bɛ kɔrɔsi, ka segin a kan ka segin a hakɛ ɲininen kan sani aw ka wuli ka taa fan dɔ fɛ.

Tips untuk Melakukan Dumbbell Side Lying Bolo kelen kɔrɔta

• Lamaga-lamagali minnu bɛ kɔlɔsi: Aw bɛ mansin kɔrɔta sanfɛ cogo la min bɛ kɔlɔsi fo aw bolokɔni ka janya ka ban, nka aw kana aw kɔkili datugu. O kɔ, aw bɛ mansin jigin dɔɔni dɔɔni ka segin a daminɛyɔrɔ la. Aw bɛ aw yɛrɛ tanga kɔrɔtɔ ma ka tɛmɛ lamaga in fɛ barisa o bɛ se ka kɛ sababu ye ka farikolo degun ani a tɛna farikolo laɲinitaw sen don a la ka ɲɛ.
• Ninakili ɲuman : Aw bɛ ninakili bɔ ni aw bɛ mansin kɔrɔta ani ka ninakili ni aw bɛ a jigin. Ninakili ka ɲi, o bɛ dɛmɛ ka tansiyɔn sabati, ka oksizɛni di i farikolo ma, wa a bɛ se k’i dɛmɛ ka i cogoya mara ka ɲɛ.
• Aw kana doni girinya kojugu: Aw bɛ girinya dɔ sugandi min

Dumbbell Side Lying Bolo kelen kɔrɔta Soalan Lazim

Adakah pemula boleh lakukan Dumbbell Side Lying Bolo kelen kɔrɔta?

Ɔwɔ, daminɛbagaw bɛ se ka Dumbbell Side Lying One Hand Raise degeliw kɛ. Nka, a nafa ka bon ka a daminɛ ni girinya nɔgɔman ye walasa u ka se ka u cogoya ɲuman mara ani ka u yɛrɛ tanga jogin ma. I n’a fɔ a bɛ kɛ cogo min na farikoloɲɛnajɛ kura bɛɛ la, nafa b’a la ka degelikɛnɛ walima mɔgɔ min bɛ se kosɛbɛ, o ka fɛɛrɛ ɲuman jira fɔlɔ. U ka kan fana ka u farikolo lamɛn ani ka a dabila ni u ye dimi walima dimi dɔ ye.

Apakah variasi umum bagi Dumbbell Side Lying Bolo kelen kɔrɔta?

• Dumbbell Seated One Hand Raise: O fɛn caman ɲɔgɔnna in na, i bɛ farikoloɲɛnajɛ kɛ k’i sigilen to, ka i sinsin kosɛbɛ kɛrɛfɛla deltoid danfara kan.
• Dumbbell Bent-Over One Hand Raise: O fɛn caman ɲɔgɔnna ye ka i biri dɔɔni cɛya la, o min bɛ kɔfɛla deltoid laɲini ka ɲɛ.
• Dumbbell Supine One Hand Raise: O fɛn caman ɲɔgɔnna ye ka i da i kɔ kan ka dumbbell kɔrɔta, o bɛ se ka kɛ sababu ye ka a yɛrɛ tanga cogo wɛrɛ la.
• Dumbbell Front One Hand Raise: O fɛn caman ɲɔgɔnna ye ka dumbbell kɔrɔta i farikolo ɲɛfɛ, o min bɛ ɲɛfɛla deltoid laɲini.

Apakah latihan yang baik sebagai pelengkap untuk Dumbbell Side Lying Bolo kelen kɔrɔta?

• Kɛrɛfɛla wulicogo : Kɛrɛfɛla kɔrɔtacogo fana bɛ sinsin kɛrɛfɛla deltoidw kan, i n’a fɔ Dumbbell Side Lying One Hand Raise, wa a bɛ se ka dɛmɛ don ka kamankun bonya ni a simetri ɲɛ, ka farikoloɲɛnajɛ laban in nafa bonya.
• Jiginni tilennenw : Nin degeliw bɛ kɛ kamankunw ni janw fila bɛɛ laɲini, ka farikolo sanfɛla farikoloɲɛnajɛ bɛɛ lajɛlen di min bɛ Dumbbell Side Lying One Hand Raise ka danfara sinsincogo dafa.