Incline Rear Lateral Raise

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

Ukuxhumana kwe Incline Rear Lateral Raise

The Incline Rear Lateral Raise ndi ntchito yophunzitsira mphamvu yomwe imayang'ana kwambiri minofu ya mapewa, makamaka kumbuyo kwa deltoids, komanso imagwira kumtunda ndi misampha. Ndi masewera olimbitsa thupi abwino kwa anthu omwe akufuna kuwongolera matanthauzidwe awo a phewa, kukulitsa kaimidwe, komanso kulimbikitsa mphamvu zakumtunda. Mwa kuphatikizira kuchita masewera olimbitsa thupi m'chizoloŵezi chawo, munthu akhoza kulimbikitsa minofu, kupititsa patsogolo kuyenda kwa mapewa, komanso kuchepetsa chiopsezo cha kuvulala kwa mapewa.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Incline Rear Lateral Raise

• Gona pansi pa benchi, kulola manja anu kugwa molunjika kuchokera pamapewa anu, zikhatho zikuyang'anizana.
• Kumapindika pang'ono m'zigongono zanu, kwezani ma dumbbells m'mbali ndi mmwamba mpaka atafanana ndi mapewa anu.
• Imani pamwamba pa kayendetsedwe kake, kenaka muchepetse pang'onopang'ono ma dumbbells kubwerera kumalo oyambira.
• Bwerezani izi kuti mubwereze kuchuluka komwe mukufuna kubwereza, kuyang'ana kwambiri pamapewa anu pamwamba pa rep iliyonse.

Izinto zokwenza Incline Rear Lateral Raise

• Lamulirani Mayendedwe Anu: Pewani kulakwitsa kofala kogwiritsa ntchito liwiro kukweza zolemera. Kuyenda kwanu kuyenera kukhala kocheperako komanso koyendetsedwa, pokweza ndi kutsitsa zolemera. Izi sizingochepetsa chiopsezo chovulazidwa komanso zimatsimikizira kuti minofu yanu ikugwira ntchito bwino.
• Sankhani Zolemera Zoyenera: Cholakwika chimodzi chofala ndicho kugwiritsa ntchito zolemera kwambiri. Ngati simungathe kuchita masewera olimbitsa thupi ndi mawonekedwe abwino, zolemera zake zimakhala zolemera kwambiri. Kugwiritsira ntchito zolemera zomwe zimakhala zolemetsa kwambiri kungayambitse mawonekedwe osayenerera, kuchepa kwa mphamvu, ndi chiopsezo chowonjezeka cha kuvulala. Yambani ndi zolemera zopepuka ndipo pang'onopang'ono onjezerani monga mphamvu zanu

Incline Rear Lateral Raise Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Incline Rear Lateral Raise?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Incline Rear Lateral Raise. Komabe, ndikofunikira kuti muyambe ndi zolemetsa zopepuka kuti mupewe kuvulala ndikuwonetsetsa kuti zili bwino. Zochita izi zimayang'ana kumbuyo kwa deltoid pamapewa, ndipo ndi njira yabwino yopititsira patsogolo mphamvu zamapewa ndi kukhazikika. Nthawi zonse tikulimbikitsidwa kukhala ndi mphunzitsi wolimbitsa thupi kapena katswiri woti azikuwongolerani munjira ngati ndinu oyamba kuti muwonetsetse kuti mukuchita bwino.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Incline Rear Lateral Raise?

• Kuyimirira Kumbuyo Kumbuyo Kwanu: Mu mtundu uwu, mumachita masewera olimbitsa thupi mutayimirira, zomwe zimapangitsa kuti minofu ikhale yokhazikika ndipo imatha kuwonjezera mphamvu zonse.
• Bent-Over Lateral Raise: Pakusinthika uku, mumapindika m'chiuno mutayima, kukulolani kuti mulondole ma deltoid akumbuyo kuchokera mbali ina.
• Kugona Kumbuyo Pambuyo Kukweza: Kusiyanaku kumaphatikizapo kugona chafufumimba pa benchi yoyenda, yomwe ingapereke vuto lapadera ku minofu ya mapewa.
• One-Arm Rear Lateral Raise: Mtunduwu umaphatikizapo kuchita masewera olimbitsa thupi ndi mkono umodzi panthawi, zomwe zimapangitsa kuti pakhale kusuntha kwakukulu ndipo kungathandize kuthana ndi kusalinganika kulikonse kwa minofu.

Izinto zokufunda ezishisa ezivumelekile Incline Rear Lateral Raise?

• Kukokera Pamaso: Kukokera Pamaso kumagwiranso ntchito kumbuyo kwa ma deltoid monga Incline Rear Lateral Raises, koma amawonjezera kuyang'ana pa ma rhomboid ndi misampha, kuthandizira kulimbikitsa ndikuwongolera dera lonse lakumbuyo ndi mapewa.
• Mizere Yopindika: Pamene Incline Rear Lateral Raise imayang'ana kumbuyo kwa deltoid, Bent Over Rows imagwira ntchito lats, rhomboid, ndi misampha, zomwe zingathandize kupititsa patsogolo mphamvu zam'mbuyo ndi kaimidwe, kugwirizanitsa ntchito yoyang'ana mapewa ya Incline Rear Lateral Raise. .