Atakhala Kumbuyo Lateral Kwezani

• Inhloko yeziNdawo: Mibampo
• Idivayisi: Mbendelo
• Imimiselo eqhapho: Deltoid Posterior
• Amashwa eqhapho: Deltoid Lateral, Trapezius Lower Fibers, Trapezius Middle Fibers

Ukuxhumana kwe Atakhala Kumbuyo Lateral Kwezani

The Seated Rear Lateral Raise ndi masewera olimbitsa thupi omwe amayang'ana kwambiri pakumanga ndi kuwongolera minofu pamapewa, makamaka ma deltoid akumbuyo. Ntchitoyi ndi yabwino kwa anthu omwe akufuna kupititsa patsogolo mphamvu za thupi, kulimbitsa mapewa, ndi kukonza kusalinganika kwa msana. Kuphatikiza Seated Rear Lateral Raises muzochita zanu zolimbitsa thupi kungapangitse kukhala ndi thanzi labwino pamapewa, kuchita bwino pamasewera othamanga, komanso mawonekedwe apamwamba komanso omveka bwino amthupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Atakhala Kumbuyo Lateral Kwezani

• Pindani kutsogolo m'chiuno mwanu mpaka chifuwa chanu chikhale chofanana ndi pansi, ndikulola manja anu kugwa molunjika kuchokera pamapewa anu.
• Kusunga torso yanu, kwezani ma dumbbells kumbali yanu ndikumangirira zigongono pang'ono, pitirizani kukweza mpaka mikono yanu ifanane ndi pansi.
• 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 mupendekeka pang'ono m'zigono zanu panthawi yonse yolimbitsa thupi.

Izinto zokwenza Atakhala Kumbuyo Lateral Kwezani

• Yang'anirani Mayendedwe Anu: Pewani kusuntha zolemera kapena kugwiritsa ntchito mphamvu kuti muzikweze. Izi sizingochepetsa mphamvu ya masewera olimbitsa thupi komanso zingayambitse kuvulala. Kwezani zolemera pang'onopang'ono, molamulirika, ndi kuzitsitsa mofanana.
• Sungani Mikono Yanu Pang'ono Pang'ono: Mikono yanu iyenera kupindika pang'ono pazigono nthawi yonse yochita masewera olimbitsa thupi. Izi zimathandiza kupewa kupsinjika kwa chigongono ndikuwonetsetsa kuti chidwi chimakhalabe pa deltoids.
• Osakwezera Pamwamba: Kulakwitsa kofala ndiko kukweza zolemera kwambiri, zomwe zingapangitse kupsinjika kosayenera pamapewa. Kwezani zolemera mpaka manja anu agwirizane

Atakhala Kumbuyo Lateral Kwezani Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Atakhala Kumbuyo Lateral Kwezani?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Seated Rear Lateral Raise. Komabe, ndikofunikira kuti muyambe ndi masikelo opepuka kuti muwonetsetse mawonekedwe olondola ndikupewa kuvulala. Zochita izi zimayang'ana kumbuyo kwa deltoids ndipo zitha kuthandiza kukhazikika kwa mapewa ndi mphamvu. Nthawi zonse ndi bwino kukhala ndi mphunzitsi kapena munthu wodziwa kupita ku masewera olimbitsa thupi kuti awonetsetse kuti mukuchita bwino.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Atakhala Kumbuyo Lateral Kwezani?

• Bent-Over Rear Lateral Rear: Pakusinthika uku, mumapindika m'chiuno mutayimirira kapena kukhala, kukulolani kuti mulondole ma deltoid akumbuyo kuchokera mbali ina.
• Kunama Kumbuyo Lateral Kwezani: Mtunduwu umapangidwa utagona pansi pa benchi, zomwe zingathandize kudzipatula kumbuyo kwa deltoid ndikuchepetsa kukhudzidwa kwa minofu ina.
• Incline Bench Rear Lateral Rear: Pakusiyana uku, mumagona pansi pa benchi yokhazikika. Izi zimasintha mbali ya masewerawo ndipo zimatha kupereka kutambasula mozama ndi kugwedeza kumbuyo kwa deltoids.
• Single-Arm Rear Lateral Raise: Kusiyanaku kumachitika mkono umodzi panthawi, zomwe zingathandize kuthana ndi kusalinganika kwa minofu ndikukulolani kuti muyang'ane mawonekedwe ndi kutsika kwa mbali iliyonse.

Izinto zokufunda ezishisa ezivumelekile Atakhala Kumbuyo Lateral Kwezani?

• Kukokera Pamaso: Zochita izi zimalimbitsa ma deltoid akumbuyo ndi minofu yakumbuyo yakumbuyo, yomwe imakwaniritsa Seated Rear Lateral Raise polimbikitsa kukhazikika kwa mapewa ndi kukhazikika, komanso kuwongolera kaimidwe.
• Bent Over Rows: Kulimbitsa thupi kumeneku kumakhudza latissimus dorsi ndi ma rhomboids kumbuyo, omwe amathandizira Seated Rear Lateral Raise popereka chithandizo ndi kukhazikika kwa lamba wamapewa panthawi yokweza, komanso amathandizira kupititsa patsogolo mphamvu zonse ndi kukhazikika kwa minofu kumtunda. thupi.