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Barbell Pamwamba Pamwamba Shrug

Umakhi woMsebenzi

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

The Barbell Overhead Shrug ndi ntchito yamphamvu yomwe imayang'ana makamaka minofu ya trapezius, kuthandiza kupititsa patsogolo kukhazikika kwa mapewa ndi kumtunda kwa msana. Ndi masewera olimbitsa thupi abwino kwa othamanga, onyamula zitsulo, komanso okonda masewera olimbitsa thupi omwe akufuna kukulitsa mphamvu zawo zakumtunda ndi kaimidwe. Pophatikizira zolimbitsa thupi izi m'chizoloŵezi chanu, mutha kukonza njira zanu zonyamulira pamwamba, kukulitsa luso lanu lamasewera, komanso kuchepetsa chiopsezo cha kuvulala pamapewa.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Barbell Pamwamba Pamwamba Shrug

  • Kwezani zotchingira pamutu panu potambasula manja anu mokwanira, kusunga mapazi anu motalikirana ndi mapewa ndikumapindika pang'ono mawondo anu kuti muteteze msana wanu.
  • Pamene barbell ili pamwamba, kwezani mapewa anu mmwamba momwe mungathere, kuyesera kukhudza makutu anu ndi mapewa anu, pamene mukukweza manja anu.
  • Gwirani shrug pamwamba kwa kamphindi, kenaka muchepetse mapewa anu pang'onopang'ono mpaka pamalo oyamba.
  • Bwerezani kusuntha uku kwa chiwerengero chomwe mukufuna kubwereza, kuonetsetsa kuti barbell ikhale yokhazikika komanso yapamwamba panthawi yonse yochita masewera olimbitsa thupi.

Izinto zokwenza Barbell Pamwamba Pamwamba Shrug

  • Mayendedwe Olamuliridwa: Pewani mayendedwe ofulumira, ogwedezeka. M'malo mwake, chitani masewera olimbitsa thupi ndikuyenda pang'onopang'ono. Kwezani mapewa anu m'mwamba momwe mungathere, gwirani kwa mphindi imodzi, kenaka muwachepetse mmbuyo. Izi zimatsimikizira kuti minofu yanu ikugwira ntchito mokwanira panthawi yonseyi.
  • Yang'anirani Kulemera Kwanu: Osanyamula katundu wolemera kwambiri kwa inu. Ichi ndi cholakwika chofala chomwe chingayambitse kuvulala. Yambani ndi kulemera kopepuka ndikuwonjezera pang'onopang'ono pamene mphamvu zanu zikukula. Ngati mukuvutika kuti mukhale ndi mawonekedwe oyenera, kulemera kwake kumakhala kolemetsa kwambiri.
  • Sungani Khosi Lanu Pang'onopang'ono: Pewani kukankha khosi lanu panthawiyi

Barbell Pamwamba Pamwamba Shrug Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Barbell Pamwamba Pamwamba Shrug?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Barbell Overhead Shrug, koma ndikofunikira kuti muyambe ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Zochita izi zimagwira ntchito pamapewa ndi misampha, ndipo ndikofunikira kuti khosi lanu likhale logwira ntchito nthawi yonseyi. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, zingakhale zothandiza kukhala ndi mphunzitsi kapena wodziwa masewera olimbitsa thupi kuti awonetse kaye kayendetsedwe kake. Ndibwinonso kutenthetsa bwino musanayambe masewera olimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Barbell Pamwamba Pamwamba Shrug?

  • Kettlebell Overhead Shrug: Kugwiritsa ntchito kettlebell m'malo mwa barbell kungapereke kugawa kolemetsa kosiyana ndikutsutsa minofu yanu yokhazikika m'njira yatsopano.
  • Seated Overhead Shrug: Kusiyanaku kumachitika atakhala pansi, zomwe zimathandiza kudzipatula pamapewa ndi minofu yakumbuyo yakumbuyo pochotsa kuthekera kogwiritsa ntchito thupi lanu lakumunsi kapena kuthamanga.
  • Single-Arm Overhead Shrug: Kusiyanaku kumachitika ndi mkono umodzi panthawi, zomwe zingathandize kuthana ndi kusalinganika kulikonse kwa minofu ndikuwonjezera zovuta pachimake chanu.
  • Resistance Band Overhead Shrug: Kugwiritsa ntchito gulu lotsutsa m'malo mwa barbell kungapereke mtundu wina wa zovuta ndipo kungakhale njira yabwino kwa iwo omwe ali ndi zida zochepa kapena malo.

Izinto zokufunda ezishisa ezivumelekile Barbell Pamwamba Pamwamba Shrug?

  • Mzere Wowongoka wa Barbell: Zochita izi zimagwira ntchito minofu ya trapezius, minofu yomweyi yomwe imagwira ntchito pa barbell pamwamba pa shrug, zomwe zingathandize kupititsa patsogolo kayendetsedwe kake ndi mphamvu mu thupi lanu lakumtunda.
  • Lateral Dumbbell Kukweza: Zochitazi zimayang'ana mbali zam'mbali ndi zam'mbuyo za minofu ya deltoid, kuthandizira kugwedeza kwapamwamba kwa barbell popereka maphunziro ochuluka a minofu ya mapewa.

Amaxabiso angamahlekwane kanye Barbell Pamwamba Pamwamba Shrug

  • Kulimbitsa thupi kwa Barbell Overhead Shrug
  • Zochita zolimbitsa kumbuyo ndi barbell
  • Zochita za Barbell za kumbuyo
  • Kuchita masewera olimbitsa thupi
  • Kulimbitsa thupi kwa Barbell kwa minofu yakumbuyo
  • Kulimbitsa thupi kwam'mbuyo ndi barbell
  • Njira ya Barbell Overhead Shrug
  • Momwe mungapangire Barbell Overhead Shrug
  • Barbell Overhead Shrug kwa mphamvu yakumbuyo
  • Back training zolimbitsa thupi ndi barbell.