Lever Shoulder Press

• Inhloko yeziNdawo: Mibampo
• Idivayisi: Nyankole machine
• Imimiselo eqhapho: Deltoid Anterior
• Amashwa eqhapho: Deltoid Lateral, Pectoralis Major Clavicular Head, Serratus Anterior, Triceps Brachii

Ukuxhumana kwe Lever Shoulder Press

The Lever Shoulder Press ndi masewera olimbitsa thupi ogwira mtima kwambiri omwe amayang'ana ma deltoids, ma triceps, ndi ma pectoral apamwamba, omwe amapereka masewera olimbitsa thupi apamwamba kwambiri. Ndizoyenera kwa oyamba kumene komanso okonda masewera olimbitsa thupi, chifukwa cha kukana kwake kosinthika komanso kayendetsedwe ka kayendetsedwe kake. Anthu angafune kuchita masewera olimbitsa thupi kuti apititse patsogolo mphamvu za thupi, kulimbitsa mapewa, ndikulimbikitsa kaimidwe kabwino.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Lever Shoulder Press

• Gwirani zogwirira ntchito ndi manja anu kuyang'ana kutsogolo ndipo manja anu akukulirakulira pang'ono kusiyana ndi m'lifupi mwake mapewa. Awa ndi malo anu oyambira.
• Kankhirani zogwirira m'mwamba, kukulitsa manja anu mokwanira koma osatseka zigongono zanu. Onetsetsani kuti mukutulutsa mpweya mukamayendetsa.
• Imani pang'ono pamwamba pa kayendetsedwe kake, kenaka tsitsani pang'onopang'ono zogwirira ntchito kubwerera kumalo oyambira pamene mukupuma.
• Bwerezani ndondomekoyi kwa chiwerengero chomwe mukufuna kubwereza, kuwonetsetsa kuti mukhale ndi mawonekedwe oyenera panthawi yonse yochita masewera olimbitsa thupi.

Izinto zokwenza Lever Shoulder Press

• **Kugwirizira ndi Chigongono**: Gwirani zogwirira ndi manja anu kuyang'ana kutsogolo ndi zigongono pakona ya digirii 90. Awa ndi malo anu oyambira. Onetsetsani kuti chogwira chanu ndi cholimba koma osati cholimba kwambiri kuti musamagwire dzanja. Komanso, kusunga zigongono zanu mogwirizana ndi mapewa anu kumathandiza kugawa kulemera kwake mofanana, kuchepetsa chiopsezo cha kuvulala.
• **Kuyenda Koyendetsedwa**: Pamene mukukankhira zogwirira m'mwamba, tulutsani mpweya ndikuchita izi pang'onopang'ono, molamulirika. Pewani cholakwika chofala chogwiritsa ntchito kuthamanga kukankhira kulemera, chifukwa izi zingayambitse mawonekedwe osayenera komanso kuvulala komwe kungachitike.
• **Kuyenda Kwathunthu**: Kankhirani zogwirira m'mwamba mpaka manja anu atatambasula koma osatseka zigongono zanu. Izi zimatsimikizira kuti mukupeza zoyenda zonse

Lever Shoulder Press Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Lever Shoulder Press?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Lever Shoulder Press. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndikwabwinonso kukhala ndi mphunzitsi kapena katswiri wodziwa masewera olimbitsa thupi kuti aziyang'anira poyamba kuti apereke chitsogozo cha mawonekedwe ndi njira zolondola. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunikira kuti muwonjezere kulemera pang'onopang'ono pamene mphamvu ndi kupirira zikukula.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Lever Shoulder Press?

• Military Press: Uku ndikusiyana koyimirira komwe barbell imakwezedwa kuchokera pachifuwa kupita kumutu, ndikupangitsa minofu yambiri.
• Arnold Press: Amatchedwa Arnold Schwarzenegger, kusiyana kumeneku kumaphatikizapo kupotoza ma dumbbells pamene mukukankhira, zomwe zimayang'ana mbali zosiyanasiyana za mapewa.
• Seated Barbell Shoulder Press: Mwakusiyana uku, mumakhala pa benchi ndi chithandizo chakumbuyo ndikusindikiza barbell kuchokera pamapewa kupita kumutu.
• Kettlebell Shoulder Press: Kusiyanaku kumagwiritsa ntchito kettlebell m'malo mwa makina a lever, omwe angapereke kugawa kolemetsa kosiyana ndikutsutsa minofu yanu m'njira yatsopano.

Izinto zokufunda ezishisa ezivumelekile Lever Shoulder Press?

• Mizere yowongoka ndiyowonjezeranso bwino kwa Lever Shoulder Press popeza samangoyang'ana minofu yamapewa komanso imagwira kumtunda kwa msana ndi misampha, kupereka kulimbitsa thupi kwakukulu kwa thupi.
• Kukweza kutsogolo kumathanso kupititsa patsogolo mphamvu ya Lever Shoulder Press pamene imayang'ana kutsogolo kwa deltoid, yomwe nthawi zambiri imagwira ntchito mochepera pamasewera ambiri a mapewa, motero kulimbikitsa kulimbitsa thupi moyenera komanso molingana ndi mapewa.