T8 Fitness - Home of ToeSox Hong Kong

Exercise of the month - Lateral Raise (每月健身參考-啞鈴側平舉)

The Lateral Raise is a great exercise that can typically done by beginner exercisers with little difficulty. Though this exercise is not difficult to perform, when done correctly, it can be quite effective in helping to increase muscular strength and tone of the shoulders. From carrying shopping bags, to playing tennis or golf, this exercise has great applications in everyday life. 

啞鈴側平舉對初學者來說雖有一定難度,但也不失為一個好的健身運動。這項訓練並不難執行,正確使用的話,將會有效地増強肩膀肌肉及力量肌肉繃緊的問題。這項訓練能輔助日常生活,小至揹起購物袋,大至打網球或高爾夫球,都能以此訓練作改善。

Another great attribute of the exercise is that it can easily be done with a resistance band or tube, at home, at the office, or on the road - so lets get started!

而且,這項訓練最大的吸引點是它能與阻力帶或軟管一起使用,不論您是在辨公室、還是在家中、甚或是在街上,您也能輕鬆地使用。不用猶豫了,快點開始使用吧!

  1. Loop the band securely under both feet and hold the ends of the band with both hands. 
  2. Begin with your arms at your sides and palms facing towards each other. 
  3. Keep your elbows straight and lift your arms to just above shoulder level, making sure to keep the shoulder and shoulder blade secure. 
  4. Slowly lower.
  5. Admire toned shoulders!
  1. 把阻力帶安全地放在雙腳低下,雙手緊握阻力帶的末端。
  2. 開始動作為雙手手臂放在兩旁,雙手手掌心相對。
  3. 垂直手肘,並橫向伸展雙手至肩膀水平,確保您的肩膀和肩胛骨是固定的。
  4. 然後慢慢垂下雙手。
  5. 為您強健的肩膀鼓掌!
Let us know what you think - you can purchase your resistance band here. 

請讓我們知道您寶貴的意見-你也可在這裡購買阻力帶。



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