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Barbell Kumbuyo Kwa Shrug Kumbuyo

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 Kumbuyo Kwa Shrug Kumbuyo

The Barbell Behind The Back Shrug ndi ntchito yophunzitsa mphamvu yomwe imayang'ana kwambiri minofu ya trapezius, kupititsa patsogolo mphamvu zam'mwamba ndikuwongolera kaimidwe. Ndi yabwino kwa othamanga, omanga thupi, kapena aliyense amene akufuna kukulitsa msana wawo, mapewa, komanso kukhazikika kwa thupi lonse. Pophatikiza masewera olimbitsa thupi m'chizoloŵezi chawo, anthu amatha kuwonjezera kutanthauzira kwa minofu, kulimbikitsa masewera olimbitsa thupi, komanso kuchepetsa chiopsezo cha kuvulala kumtunda.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Barbell Kumbuyo Kwa Shrug Kumbuyo

  • Sungani mapazi anu motalikirana m'lifupi, msana wanu molunjika, ndipo maso anu akuyang'ana kutsogolo.
  • Pang'onopang'ono kwezani mapewa anu molunjika m'makutu momwe mungathere, sungani manja anu mowongoka ndikuwonetsetsa kuti mukukweza belulo pogwiritsa ntchito minofu yamapewa, osati manja anu.
  • Imani pang'onopang'ono pamwamba pa kayendetsedwe kake, kenaka muchepetse pang'onopang'ono barbell kubwerera kumalo oyambira.
  • Bwerezani kusuntha uku kwa chiwerengero chomwe mukufuna kubwereza, kuonetsetsa kuti mukhale ndi mawonekedwe abwino panthawi yonse yochita masewera olimbitsa thupi.

Izinto zokwenza Barbell Kumbuyo Kwa Shrug Kumbuyo

  • **Kugwira**: Gwirani kachitsuloko ndi manja anu motalikirapo pang'ono kusiyana ndi m'lifupi mwake mapewa. Manja anu ayenera kuyang'ana thupi lanu. Pewani kugwira barbell mwamphamvu kwambiri chifukwa izi zitha kusokoneza manja ndi manja anu. M'malo mwake, yang'anani pakugwiritsa ntchito mapewa anu ndi minofu yakumbuyo yakumbuyo kuti mukweze kulemera.
  • **Mayendedwe Oyendetsedwa**: Kwezani mapewa anu molunjika m'makutu anu ndipo gwirani kwakanthawi pamwamba pakuyenda. Kenaka, tsitsani mapewa anu mmbuyo molamulidwa. Pewani kugwedezeka kapena kugwiritsa ntchito mphamvu kuti mukweze kulemera kwake. Izi zitha kubweretsa kuvulala ndipo sizilunjika bwino minofu yomwe ikufuna.
  • **Kusankha Kulemera**: Sankhani kulemera komwe kuli kovuta koma kumakupatsani mwayi wokhala ndi mawonekedwe oyenera panthawi yonse yolimbitsa thupi. Ngati mwapeza

Barbell Kumbuyo Kwa Shrug Kumbuyo Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Barbell Kumbuyo Kwa Shrug Kumbuyo?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Barbell Behind The Back Shrug. Komabe, ndikofunikira kuti muyambe ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndibwinonso kukhala ndi mphunzitsi kapena munthu wodziwa zambiri kuti aziyang'anira ntchitoyo kuti atsimikizire kuti ikuchitika moyenera. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, ndikofunika kuti pang'onopang'ono muwonjezere kulemera kwake pamene mphamvu ndi chitonthozo ndi masewerowa akuwonjezeka.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Barbell Kumbuyo Kwa Shrug Kumbuyo?

  • Overhead Barbell Shrug: Mwakusiyana uku, chotchinga chimayikidwa pamwamba pa mutu wanu, chimafuna kukhazikika kwa mapewa ndi mphamvu.
  • Incline Bench Shrug: Kusiyanaku kumaphatikizapo kugona chafufumimba pa benchi yoyenda, kukhala ndi barbell kapena dumbbell ndikugwedeza mapewa anu.
  • Smith Machine Shrug: Kusiyanaku kumagwiritsa ntchito makina a Smith, omwe angathandize kupereka bata ndikuyang'ana zolimbitsa thupi pamisampha.
  • Kettlebell Shrug: Kusiyanasiyana kumeneku kumagwiritsa ntchito kettlebell m'malo mwa barbell, kupereka mphamvu yosiyana ndi kayendetsedwe kake.

Izinto zokufunda ezishisa ezivumelekile Barbell Kumbuyo Kwa Shrug Kumbuyo?

  • Mzere Wowongoka: Zochitazi zimakwaniritsa Barbell Behind The Back Shrug pogwira ntchito osati minofu ya trapezius komanso ma deltoids ndi biceps, zomwe zimapatsa thupi lapamwamba kwambiri.
  • Nkhope Zimakoka: Nkhope imakoka ntchito kumbuyo kwa deltoids, misampha yapamwamba, ndi minofu ya rotator cuff, yomwe imathandizira Barbell Behind The Back Shrug polimbitsa lamba wa mapewa ndikuwongolera kaimidwe.

Amaxabiso angamahlekwane kanye Barbell Kumbuyo Kwa Shrug Kumbuyo

  • Zochita Zolimbitsa Thupi za Barbell Back Shrug
  • Kumbuyo Kwa Barbell Shrug
  • Zochita Zolimbitsa Msana
  • Barbell Workout for Back
  • Back Shrug ndi Barbell
  • Zochita Zolimbitsa Thupi Mmbuyo
  • Gym Back Workouts ndi Barbell
  • Zochita Zomangamanga Zakumbuyo
  • Njira ya Barbell Shrug
  • Upper Back Workout ndi Barbell