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Seated Lateral Nce

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Nqeeb Ib hliLub neeg qhov kawg ma no.
Cov khoom sivTus nais busin
Ib tej VajDeltoid Lateral
Ib tej Vaj themDeltoid Anterior, Serratus Anterior
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Ntawm sijhawv cov koom tes tawv paub

Introduction rau tso Seated Lateral Nce

Lub Rooj Sab Laj Sab Nraud yog kev cob qhia lub zog uas lub hom phiaj ntawm lub xub pwg nyom, tshwj xeeb tshaj yog cov deltoids sab nraud, txhim kho tag nrho lub cev lub zog thiab txhim kho lub xub pwg nyom. Nws yog qhov kev xaiv zoo tshaj plaws rau ob qho tib si pib thiab cov neeg txhawb zog siab heev vim nws tuaj yeem hloov kho tau yooj yim kom haum rau tus kheej lub zog. Kev koom tes nrog qhov kev tawm dag zog no rau hauv koj txoj haujlwm niaj hnub tuaj yeem ua rau lub cev zoo dua, txhim kho kev ua kis las, thiab lub cev zoo li lub cev.

Qhia txog: Lub thibkis Step-by-Step Seated Lateral Nce

  • Ua kom koj lub cev nyob ruaj ruaj, maj mam nqa lub dumbbells rau koj sab nrog khoov me ntsis ntawm koj lub luj tshib thiab koj txhais tes me ntsis qaij rau pem hauv ntej zoo li yog nchuav dej rau hauv khob.
  • Txuas ntxiv nqa qhov hnyav kom txog thaum koj ob txhais caj npab tig mus rau hauv pem teb, kom ntseeg tau tias koj ua tib yam khoov me ntsis hauv koj lub luj tshib thoob plaws hauv lub zog.
  • Nquag ib pliag rau saum lub zog, tom qab ntawd maj mam txo cov dumbbells rov qab mus rau qhov chaw pib.
  • Rov ua cov lus tsa suab no rau koj qhov kev xav tau ntawm kev rov ua dua, kom ntseeg tau tias koj cov kev txav qeeb thiab tswj kom ua kom cov leeg muaj zog.

Nruab ntxaug ntawv Seated Lateral Nce

  • Tswj Kev txav: Thaum nqa qhov hnyav, ua kom qeeb thiab tswj tau. Tsis txhob dhia lossis txav nrawm, uas tuaj yeem ua rau raug mob. Kev nqa qhov hnyav dhau los kuj tseem tuaj yeem siv lub zog ntau dua li cov leeg nqaij, txo qhov ua tau zoo ntawm kev tawm dag zog.
  • Kho Cwj Pwm Txoj Haujlwm: Pib nrog koj txhais caj npab kom ntev thiab qhov hnyav ntawm koj ob sab. Thaum koj nqa qhov hnyav, khaws koj lub luj tshib me ntsis kom tsis txhob strain. Tsis txhob nqa qhov hnyav tshaj lub xub pwg siab, vim qhov no tuaj yeem tso qhov kev ntxhov siab rau ntawm lub xub pwg nyom.
  • Ua pa: Nco ntsoov ua pa kom zoo thaum lub sijhawm ua haujlwm. Exhale thaum koj nqa qhov hnyav thiab nqus pa thaum koj txo lawv. Tuav koj ua tsis taus pa tuaj yeem ua rau ib qho

Seated Lateral Nce FAQs

Tuaj nov cuag Seated Lateral Nce?

Yog lawm, cov neeg pib tshiab tuaj yeem ua qhov Seated Lateral Raise ce. Nws yog ib qho kev tawm dag zog yooj yim uas tsom rau cov leeg ntawm lub xub pwg, tshwj xeeb tshaj yog sab nraub qaum lossis sab deltoids. Txawm li cas los xij, nws yog ib qho tseem ceeb uas yuav tau pib nrog lub teeb hnyav kom tsis txhob raug mob thiab kom ntseeg tau tias siv daim ntawv raug. Nws kuj tseem muaj txiaj ntsig kom muaj tus kws qhia lossis cov neeg paub txog cov neeg qhia pib los ntawm cov txheej txheem kom paub meej cov txheej txheem tsim nyog.

Yuav ua li cas kev sau ntawv tso? Seated Lateral Nce?

  • Bent-Over Lateral Raise: Qhov kev hloov pauv no tsom rau cov posterior deltoids los ntawm khoov ntawm lub duav thiab nqa qhov hnyav los ntawm txoj hauj lwm dai.
  • Ib sab caj npab Lateral tsa: Qhov kev hloov pauv no yog ua ib sab caj npab ntawm ib lub sijhawm, tso cai rau koj tsom mus rau txhua lub xub pwg nyom ib leeg.
  • Lateral Raise with Resistance Bands: Es tsis txhob siv dumbbells, qhov kev hloov pauv no siv cov hlua tiv thaiv los muab ntau hom kev sib txawv ntawm cov leeg.
  • Incline Bench Lateral Raise: Qhov kev hloov no yog ua rau ntawm lub rooj ntev zaum incline, uas hloov lub kaum sab xis ntawm kev tawm dag zog thiab lub hom phiaj ntawm cov leeg sib txawv.

Yuav ntawm li cas kev caij kab mob los tso tso Seated Lateral Nce?

  • Upright Row: Zoo li Seated Lateral Raise, Upright Row ua haujlwm rau sab deltoids, tab sis nws tseem tsom rau lub trapezius thiab biceps, pab tsim lub zog thiab sib npaug ntawm lub cev sab saud.
  • Pem Hauv Ntej Dumbbell Raise: Qhov kev tawm dag zog no ua kom tiav qhov Seated Lateral Raise los ntawm kev tsom mus rau anterior deltoids, kom ntseeg tau tias txhua qhov chaw ntawm pawg leeg no sib npaug ua haujlwm thiab tsim.

Cov ntawv cov tuam tsev muaj kev khiav Seated Lateral Nce

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  • "Yuav ua li cas ua Seated Lateral tsa"
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  • "Seated Dumbbell Lateral Raise tutorial"