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Smith Back Shrug

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Nqeeb Ib hliCov ua koob moj.
Cov khoom sivKhoom Smith, qhaus xeeb.
Ib tej VajTrapezius Upper Fibers
Ib tej Vaj themLevator Scapulae, Trapezius Middle Fibers
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Ntawm sijhawv cov koom tes tawv paub

Introduction rau tso Smith Back Shrug

Smith Back Shrug yog ib qho kev cob qhia lub zog uas tsom rau cov leeg trapezius, uas yog qhov tseem ceeb rau lub xub pwg ruaj khov thiab lub cev lub zog. Qhov kev tawm dag zog no yog qhov zoo tagnrho rau cov neeg pib tshiab thiab cov neeg ncaws pob tshaj lij, raws li Smith tshuab tso cai rau kev tswj hwm, kev nyab xeeb txav thaum tseem muab kev tawm dag zog zoo. Cov tib neeg yuav xav koom nrog Smith Back Shrugs rau hauv lawv txoj haujlwm niaj hnub los txhim kho lawv lub cev, txhim kho lawv lub cev tag nrho lub zog, thiab txo qhov kev pheej hmoo ntawm lub xub pwg nyom.

Qhia txog: Lub thibkis Step-by-Step Smith Back Shrug

  • Sawv nrog koj txhais taw xub pwg dav sib nrug, ua kom koj nraub qaum ncaj thiab koj txhais tes tuav lub bar.
  • Nqa koj lub xub pwg nyom ntawm koj pob ntseg hauv ib qho kev txav txav, ua kom tsis txhob khoov koj lub luj tshib lossis siv koj txhais tes los nqa qhov hnyav.
  • Tuav lub shrug ntawm sab saum toj rau ib pliag, hnov ​​​​qhov kev cog lus hauv koj lub ntxiab sab saud.
  • Txo koj lub xub pwg nyom rov qab mus rau qhov chaw pib qeeb thiab tswj tau, ua kom tiav ib qho rov ua dua. Rov ua qhov kev tawm dag zog rau qhov pom zoo kom rov ua dua.

Nruab ntxaug ntawv Smith Back Shrug

  • Kev txav kom raug: Lub zog rau Smith Back Shrug yog ntsug - koj yuav tsum tau nqa koj lub xub pwg nyom ncaj nraim ntawm koj pob ntseg. Tsis txhob ua yuam kev ntawm dov koj lub xub pwg nyom rov qab los yog pem hauv ntej vim qhov no tuaj yeem ua rau raug mob thiab tsis zoo rau cov leeg nqaij.
  • Tswj Kev Ua Haujlwm: Lwm qhov yuam kev yog siv lub zog los nqa lub bar. Hloov chaw, xyuas kom koj siv qeeb, tswj kev txav mus rau ob qho tib si nqa thiab txo lub bar. Qhov no yuav ua kom koj ua tiav koj cov leeg thiab tsis vam khom lub zog los ua haujlwm.
  • Kev xaiv qhov hnyav: Tsis txhob pib nrog qhov hnyav dhau lawm. Nws yog ib qho yuam kev los ntseeg tias qhov hnyav dua yuav ua rau cov txiaj ntsig sai dua. Txawm li cas los xij, kev siv cov khoom hnyav hnyav tuaj yeem ua rau tsis zoo thiab muaj peev xwm raug mob

Smith Back Shrug FAQs

Tuaj nov cuag Smith Back Shrug?

Yog lawm, cov neeg pib tshiab tuaj yeem ua qhov kev tawm dag zog Smith Back 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. Nws kuj tseem muaj txiaj ntsig kom muaj tus kws qhia tus kheej lossis cov neeg ua haujlwm paub txog gym-goer ua qauv qhia ua ntej, kom ntseeg tau tias koj ua nws raug. Nco ntsoov ua kom sov ua ntej pib ua haujlwm ib txwm ua.

Yuav ua li cas kev sau ntawv tso? Smith Back Shrug?

  • Barbell Back Shrug: Nyob rau hauv no version, koj sawv tuav lub barbell pem hauv ntej ntawm koj lub cev nrog koj txhais tes xub pwg dav sib nrug, thiab ces shrug koj lub xub pwg nyom rov qab.
  • Cable Machine Back Shrug: Qhov kev xaiv no yuav tsum muaj lub tshuab cable. Koj tuav cov tes tuav tes nrog koj txhais caj npab kom ntev thiab ua lub nraub qaum.
  • Resistance Band Back Shrug: Qhov kev hloov pauv no suav nrog kev sawv ntawm qhov kev tawm tsam nrog koj txhais taw ntawm lub xub pwg dav, tuav qhov kawg ntawm cov qhab, thiab shrugging koj lub xub pwg nyom rov qab.
  • Kettlebell Back Shrug: Rau qhov version no, koj tuav lub kettlebell nyob rau hauv txhua txhais tes ntawm koj ob sab thiab ua ib tug rov qab shrug, xyuas kom meej koj lub xub pwg nyom ntawm koj nraub qaum.

Yuav ntawm li cas kev caij kab mob los tso tso Smith Back Shrug?

  • Khoov-dhau kab tuaj yeem ua tiav Smith Back Shrugs los ntawm kev tsom mus rau nruab nrab thiab qis ntxiab, rhomboids, thiab latissimus dorsi, uas tuaj yeem txhim kho qhov sib npaug ntawm lub zog hauv koj lub cev sab sauv.
  • Pull-ups yog lwm qhov kev tawm dag zog uas tuaj yeem txhawb nqa Smith Back Shrugs, vim lawv kuj ua haujlwm rau cov leeg trapezius thiab latissimus dorsi, txhim kho koj lub zog rub thiab kev loj hlob ntawm lub cev nqaij daim tawv.

Cov ntawv cov tuam tsev muaj kev khiav Smith Back Shrug

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