側平舉 Lateral Raise
肩 Shoulders 新手適合 Beginner OK
研究排名 Research Rankings
肩 Shoulders
#1
增肌 Hypertrophy
儘管本次分析無直接證據，側平舉是針對中三角肌最常見且有效的孤立動作。基於生物力學原理，此動作在肩外展平面提供最大阻力。 Despite no direct evidence in this analysis, lateral raises are the most common and effective isolation for middle deltoid. Biomechanically provides maximum resistance in shoulder abduction plane.
借力風險 Compensation Risk
中 Medium
斜方肌上部代償（聳肩），前傾身體時下背代償 Upper trapezius compensation (shoulder shrugging), lower back compensation when leaning forward
新手建議 Beginner Tips
從輕重量開始，手臂微彎，避免聳肩 Start light, slight elbow bend, avoid shrugging