Lever Shrug
Exercise Profile
Tawm tso kevExercises:
Ntawm sijhawv cov koom tes tawv paub
Introduction rau tso Lever Shrug
Lub Lever Shrug yog ib qho kev tawm dag zog uas feem ntau tsom rau cov leeg nqaij sab sauv, pab txhim kho lub xub pwg nyom thiab txhim kho lub cev. Nws yog qhov tsim nyog rau cov tib neeg ntawm txhua qib kev qoj ib ce, tshwj xeeb tshaj yog cov neeg nrhiav kev txhim kho lub cev lub zog los yog cov neeg ncaws pob koom nrog kev ua si uas xav tau lub xub pwg nyom. Cov tib neeg yuav xav ua qhov kev tawm dag zog no txhawm rau txo lub caj dab nruj, txhim kho lawv lub peev xwm nqa, lossis txhim kho lawv qhov kev ua kis las.
Qhia txog: Lub thibkis Step-by-Step Lever Shrug
- Cia koj lub nraub qaum ncaj, taub hau, thiab lub xub pwg nyom, ces maj mam tsa koj lub xub pwg nyom kom siab li koj tuaj yeem ua tau zoo li koj tab tom sim kov koj pob ntseg, ua kom koj txhais tes ncaj.
- Nquag ib pliag nyob rau sab saum toj ntawm lub zog kom hnov qhov contraction hauv koj cov leeg trapezius.
- Maj mam txo koj lub xub pwg nyom rov qab mus rau qhov chaw pib, ua kom koj tswj tau qhov hnyav thoob plaws.
- Rov ua qhov kev txav no rau qhov xav tau ntawm cov lus rov ua dua thaum tuav lub cev kom raug thiab daim ntawv.
Nruab ntxaug ntawv Lever Shrug
- Tswj Koj Lub Zog: Ib qho yuam kev feem ntau yog maj nrawm los ntawm kev tawm dag zog, siv lub zog los nqa thiab txo qhov hnyav. Qhov no tsis tsuas yog txo qhov ua tau zoo ntawm kev tawm dag zog tab sis kuj ua rau muaj kev pheej hmoo ntawm kev raug mob. Hloov chaw, nqa qhov hnyav hauv kev tswj hwm, tuav ib pliag rau saum lub zog, thiab tom qab ntawd maj mam txo qis.
- Tsis txhob dov koj lub xub pwg nyom: Qee tus neeg muaj kev nyiam dov lawv lub xub pwg nyom rau pem hauv ntej lossis rov qab thaum lub shrug, uas tuaj yeem ua rau lub xub pwg nyom thiab caj dab. Khaws koj lub xub pwg nyom ncaj thiab tsuas yog txav lawv nce thiab nqis.
- Khaws Koj Lub Cev Nruab Nrab: Tsis txhob rub koj lub caj dab rau pem hauv ntej lossis rov qab thaum ua qhov kev tawm dag zog no vim nws tuaj yeem ua rau
Lever Shrug FAQs
Tuaj nov cuag Lever Shrug?
Yog lawm, cov neeg pib tuaj yeem ua qhov kev tawm dag zog Lever Shrug. Txawm li cas los xij, nws yog ib qho tseem ceeb uas yuav tau pib nrog lub teeb yuag kom paub meej tias daim ntawv tsim nyog thiab tiv thaiv kev raug mob. Raws li nrog ib qho kev tawm dag zog tshiab, nws yuav muaj txiaj ntsig kom muaj tus kws qhia lossis tus neeg paub txog kev ua kom pom qhov ua ntej. Nco ntsoov ua kom sov ua ntej pib ua haujlwm ib txwm ua.
Yuav ua li cas kev sau ntawv tso? Lever Shrug?
- Barbell Lever Shrug: Hauv qhov kev hloov pauv no, lub barbell yog siv los hloov lub zog, muab qhov sib txawv thiab qhov sib txawv ntawm qhov hnyav, uas tuaj yeem muab qhov kev sib tw tshwj xeeb rau sab nraub qaum thiab lub xub pwg leeg.
- Qab-the-Back Lever Shrug: Qhov no yog qhov kev hloov pauv siab dua qhov twg lub zog tuav tom qab, tsom rau cov leeg ntawm lub kaum sab xis sib txawv thiab txhawb nqa lub cev zoo dua.
- Ib leeg-Arm Lever Shrug: Qhov kev hloov pauv no suav nrog kev ua lub ntsej muag nrog ib sab caj npab ntawm ib lub sijhawm, uas tuaj yeem pab cais tawm thiab tsom mus rau cov leeg ntawm txhua sab ntawm lub cev nyias.
- Overhead Lever Shrug: Hauv qhov kev hloov pauv no, lub zog yog tuav nyiaj siv ua haujlwm, uas tsis yog tsuas yog ua haujlwm rau cov ntxiab xwb tab sis kuj koom nrog lub xub pwg nyom, caj npab, thiab cov leeg pob txha rau kev nthuav dav ntxiv.
Yuav ntawm li cas kev caij kab mob los tso tso Lever Shrug?
- Barbell Deadlift: Qhov kev tawm dag zog no yog ib qho zoo meej ntxiv rau Lever Shrug vim nws tsis yog tsuas yog ua haujlwm ntawm cov leeg trapezius xwb, tab sis kuj koom nrog lwm cov leeg loj hauv nraub qaum, ceg, thiab cov tub ntxhais, txhawb nqa tag nrho lub zog thiab ruaj khov uas tuaj yeem txhim kho koj qhov kev ua tau zoo hauv Lever. Shrugs.
- Upright Row: Lub Upright Row ua tiav lub Lever Shrug vim nws tseem tsom rau sab sauv trapezius thiab deltoids, tab sis ntxiv cov ntsiab lus ntawm lub xub pwg txav thiab ntxiv dag zog, uas tuaj yeem pab tswj xyuas daim ntawv kom zoo thiab tiv thaiv kev raug mob thaum lub sij hawm Lever Shrugs.
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