Dumbbell One Arm Lateral Raise

• Kōaro Tinana: Ngā ūpoko.
• Taputapu: Tatasi huri
• Kōaro Mīhini: Deltoid Lateral
• Kōaro Tuarua: Deltoid Anterior, Serratus Anterior

Whakataki ki te Dumbbell One Arm Lateral Raise

Ko te Dumbbell One Arm Lateral Raise he whakangungu whakangungu kaha e aro nui ana ki nga uaua o te pakihiwi, otira ko nga deltoid taha, e whakapakari ana i te tinana o runga me te whakapai ake i te pumau o te pokohiwi. He mahi tino pai mo te hunga kaitoi me te hunga kaingākau ki te whakapakari tinana na te mea ka ngawari te whakarereke kia rite ki nga taumata whakapakari tinana takitahi. Ka hiahia tetahi ki te whakauru i tenei mahi ki roto i a raatau mahi ki te whakapai ake i te toenga o te uaua, te whakarei ake i te whakamaramatanga o te pokohiwi, me te tautoko i te pai ake o te tuunga.

Whakarite i te: He Whakateretere-Whakamārama Dumbbell One Arm Lateral Raise

• Kia mau tonu to rama, hikitia te dumbbell ki to taha me te paku piko ki runga i te tuke, ka anga to ringa ki mua me te mea ka ringihia he wai ki roto i te karaihe, haere tonu ki runga kia whakarara to ringa ki te papa.
• Whakahau i a koe e mahi ana i tenei nekehanga ka okioki mo te tuarua ki runga.
• Whakahokia te dumbbell ki raro ki te waahi timatanga i a koe e ngotea ana.
• Whakahokia te nekehanga mo te nui o te tukuruatanga katahi ka huri ringa.

Nga Tohu mō te Whakaputa Dumbbell One Arm Lateral Raise

• Te Nekehanga Whakahaere: Whakaarahia te dumbbell ki te taha kia noho whakarara to ringa ki te papa, kia piko noa to tuke. Na ka whakahekehia te dumbbell ki raro i runga i te mana whakahaere. A ape i te hikaka me te kaha ki te hiki i te taumaha, na te mea ka raru te uaua me te kore e pai te mahi o ou uaua.
• Kia mau tonu to kaupapa matua: Ko te whakauru i to kaupapa matua ka awhina i to taurite me to pumau i te wa e mahi ana koe. Ko te pohehe noa ko te kore e aro ki te kaupapa matua, tera pea ka puta he koretake me te whara pea.
• Kaua e Whakanuia: Ina whakaarahia te dumbbell, karohia te haere ki mua i te waahi e whakarara ana to ringa ki te whenua.

Dumbbell One Arm Lateral Raise He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Dumbbell One Arm Lateral Raise?

Ae, ka taea e te hunga timata te mahi Dumbbell One Arm Lateral Raise. Heoi, he mea nui mo te hunga timata ki te timata ki nga taumaha mama kia kore ai e whara me te whakarite kei te whakamahi tika ratou. He pai te whai i tetahi kaiwhakangungu whaiaro, i tetahi kaiwhakangungu mohio ranei ki te whakaatu i te nekehanga i te tuatahi ki te whakarite tikanga tika. Pērā i ngā mahi korikori, he mea nui ki te whakarongo ki to tinana me te whakamutu mena ka mamae koe.

He aha ngā rerekētanga māori o te Dumbbell One Arm Lateral Raise?

• Whakanuia te taha taha o te Dumbbell: Ka mahia tenei rereketanga ki runga i te tauera whakaheke, e aro ana ki nga taha taha taha mai i tetahi koki rereke.
• Whakanuia i mua o te Dumbbell: Engari i te hiki i te dumbbell ki te taha, ka hikina e koe ki mua i to tinana, ka aro ki nga deltoids o mua.
• Piko-Over Dumbbell Lateral Raise: I tenei rereketanga, ka piko koe ki te hope ka hikina te dumbbell ki te taha, e aro ana ki nga deltoids o muri.
• Takoto te taha Dumbbell Lateral Raise: I tenei rereketanga, ka takoto koe ki to taha ki runga i te tauera ka hikina te dumbbell ki runga, ka taea te wehe i nga taha taha.

He aha ngā mahi whakapaipai mō te Dumbbell One Arm Lateral Raise?

• Upright Barbell Row: Ko tenei mahi e whakakii ana i te Dumbbell One Arm Lateral Raise ma te aro ki nga taha taha me nga taha o muri, tae atu ki nga uaua trapezius, e whakarato ana i te whakangungu tinana o runga ake.
• Dumbbell Front Raise: Ko tenei mahi, penei i te One Arm Lateral Raise, ka wehe i nga deltoids, engari ka aro ake ki nga deltoids o mua. Ma te whakakotahi i enei mahi e rua, ka taea e koe te whakarite i te mahi taurite me te whanui mo o uaua pakihiwi.