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Barbell Anakhala Shrug

Umakhi woMsebenzi

Inhloko yeziNdawoMakontekta ni wa kufanya mazoezi ya sehemu za mwili.
IdivayisiMexau Karala
Imimiselo eqhaphoTrapezius Upper Fibers
Amashwa eqhaphoLevator Scapulae
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Ukuxhumana kwe Barbell Anakhala Shrug

The Barbell Seated Shrug ndi masewera olimbitsa thupi omwe amayang'ana kwambiri minofu ya trapezius yomwe ili pamwamba pa msana ndi khosi, kuwongolera kaimidwe ndikuthandizira mphamvu zonse zakumtunda kwa thupi. Zochita izi ndi zabwino kwa othamanga, omanga thupi, kapena aliyense amene akufuna kupititsa patsogolo matanthauzo amphamvu ndi mphamvu zawo. Anthu angasankhe kuphatikizira Barbell Seated Shrug muzochita zawo chifukwa cha zopindulitsa zake pakuwongolera kukhazikika kwa mapewa, kulimbitsa mphamvu ya khosi, komanso gawo lake pakupewa kuvulala.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Barbell Anakhala Shrug

  • Kusunga msana wanu molunjika ndi mapewa anu pansi, kwezani barbell pokweza mapewa anu mmwamba kumakutu anu.
  • Gwirani shrug kwa kamphindi, kuyang'ana kwambiri pakudumpha kwa minofu yanu yapamwamba ya trapezius.
  • Pang'onopang'ono tsitsani barbell mpaka ntchafu zanu, kuonetsetsa kuti mumatambasula mapewa anu kuti mutambasule bwino.
  • Bwerezani ndondomekoyi kuti mubwereze nambala yomwe mukufuna, ndikuwonetsetsa kuti mukhale ndi mawonekedwe abwino panthawi yonse yolimbitsa thupi.

Izinto zokwenza Barbell Anakhala Shrug

  • Kuyenda Koyendetsedwa: Kwezerani mapewa anu molunjika m'mwamba molunjika m'makutu anu, kupewa kugudubuza kapena kupindika. Ichi ndi cholakwika chofala chomwe chingayambitse kuvulala. Kuyenda kuyenera kuyendetsedwa bwino komanso pang'onopang'ono, osati kuthamanga komanso kugwedezeka.
  • Kuyenda Kwathunthu: Onetsetsani kuti mukukweza mapewa anu panthawi ya shrug ndiyeno muwatsitsirenso mpaka pomwe mukuyambira. Izi zimatsimikizira kuti mukugwira ntchito minofu mumayendedwe awo onse.
  • Pewani Kulemetsa: Chimodzi mwa zolakwika zomwe zimachitika ndikugwiritsa ntchito kulemera kwambiri. Izi zingayambitse mawonekedwe osayenera komanso kuvulala komwe kungachitike. Nthawi zonse yambani ndi kulemera komwe mungathe kupirira bwino kwa 10-12 reps, ndipo pang'onopang'ono onjezerani pamene mukukula.

Barbell Anakhala Shrug Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Barbell Anakhala Shrug?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Barbell Seated Shrug. Komabe, ndikofunikira kuti muyambe ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndibwinonso kukhala ndi mphunzitsi kapena munthu wodziwa kupita ku masewera olimbitsa thupi kuti aziyang'anira magawo oyambirira kuti apereke malangizo. The Barbell Seated Shrug makamaka imayang'ana minofu ya trapezius kumtunda ndi khosi. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunikira kuti mutenthetse thupi lisanakwane ndikuziziritsa pambuyo pake.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Barbell Anakhala Shrug?

  • Kumbuyo-The-Back Barbell Shrug: Mwakusiyana uku, barbell imagwiridwa kumbuyo kwa thupi, yomwe imayang'ana ulusi wosiyanasiyana wa minofu mu trapezius ndi kumtunda kumbuyo.
  • Smith Machine Seated Shrug: Kusiyanaku kumagwiritsa ntchito makina a Smith, omwe amapereka kukhazikika ndikukulolani kuti muzingoyang'ana pakuyenda kwa shrug.
  • Overhead Barbell Shrug: Kusiyanaku kumaphatikizapo kugwiritsira ntchito barbell pamwamba pa mutu wanu, zomwe zimathandiza kugwirizanitsa minofu ya trapezius bwino.
  • Incline Bench Barbell Shrug: Mwakusiyana uku, mumapanga shrug mutagona pansi pa benchi yowonongeka, yomwe imasintha kayendetsedwe ka kayendetsedwe kake ndikuwongolera mbali zosiyanasiyana za minofu ya trapezius.

Izinto zokufunda ezishisa ezivumelekile Barbell Anakhala Shrug?

  • Mzere Wowongoka: Mzere wowongoka umathandizana ndi Barbell Seated Shrug pogwiritsira ntchito minofu ya trapezius kuchokera kumbali yosiyana, motero kumawonjezera chitukuko cha kumtunda ndi khosi.
  • Kukweza kwapambuyo: Kukweza kwapambuyo kumakhala kothandizira kwambiri kwa Barbell Seated Shrug pamene akuyang'ana mbali zam'mbali ndi zam'mbuyo za minofu ya deltoid, zomwe zimathandiza kulimbitsa mphamvu ndi kukongola kwa mapewa.

Amaxabiso angamahlekwane kanye Barbell Anakhala Shrug

  • Barbell Seated Shrug Workout
  • Zochita zolimbitsa kumbuyo ndi Barbell
  • Zochita za Barbell za minofu yakumbuyo
  • Kulimbitsa thupi kwa Shrug pogwiritsa ntchito Barbell
  • Njira ya Barbell Seated Shrug
  • Momwe mungachitire Barbell Seated Shrug
  • Zolimbitsa thupi za Barbell kumbuyo
  • Kuchita masewera olimbitsa thupi a Shrug ndi Barbell
  • Kuphunzitsa minofu yakumbuyo ndi Barbell Seated Shrug
  • Barbell Seated Shrug kuti apeze mphamvu yakumbuyo.