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Barbell 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 Shrug

The Barbell Shrug ndi masewera olimbitsa thupi omwe amayang'ana makamaka minofu ya trapezius kumtunda wanu ndi khosi, zomwe zimathandiza kuti mukhale ndi kaimidwe kabwino, kukhazikika kwa mapewa, ndi mphamvu yapamwamba ya thupi. Zochita izi ndizoyenera kwa anthu amisinkhu yonse yolimbitsa thupi, kuyambira oyamba kumene mpaka othamanga apamwamba, omwe akuyang'ana kuti apititse patsogolo mawonekedwe awo apamwamba a thupi. Anthu atha kusankha kuphatikiza ma Barbell Shrugs muzochita zawo zolimbitsa thupi osati chifukwa cha zopindulitsa zake zakuthupi, komanso chifukwa cha gawo lake popewa kuvulala komanso kulimbikitsa magwiridwe antchito pama lift ndi masewera ena.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Barbell Shrug

  • Sungani mikono yanu mokwanira, ndikulola kuti barbell ikhale patsogolo pa ntchafu zanu.
  • Kwezani mapewa anu molunjika m'makutu momwe mungathere, osapindika zigongono zanu kapena kusuntha belu ndi manja anu, kuyang'ana kwambiri kugunda kwa misampha yanu.
  • Gwirani kugunda kwachiwiri pamwamba pa kayendetsedwe kake.
  • Pang'onopang'ono tsitsani mapewa anu kubwerera kumalo oyambira, kuonetsetsa kuti kayendetsedwe kake kakuyenda bwino komanso osalola kuti zolemera zibwererenso pansi.

Izinto zokwenza Barbell Shrug

  • Kugwira Moyenera: Gwirani belulo ndikugwira mopitilira muyeso (miyendo yanu moyang'anizana ndi thupi lanu) ndi manja anu otambalala pang'ono kuposa m'lifupi mwake mapewa. Pewani kugwira barbell mwamphamvu kwambiri kapena momasuka kwambiri chifukwa izi zitha kusokoneza manja anu.
  • Mayendedwe Oyendetsedwa: Kwezerani mapewa anu molunjika m'makutu anu momwe mungathere, kenako tsitsani mmbuyo mowongolera. Pewani kugwiritsa ntchito ma biceps kuti mukweze barbell, chifukwa izi zingayambitse kusalinganika kwa minofu ndi kuvulala. Kuyenda kuyenera kuyendetsedwa ndi minofu yanu ya trapezius, osati mikono yanu.
  • Pewani Kugudubuza Mapewa: Cholakwika chofala ndikugwedeza mapewa kumbuyo pamwamba pa kayendetsedwe kake. Izi

Barbell Shrug Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Barbell Shrug?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Barbell Shrug. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe olondola ndikupewa kuvulala. Maonekedwe oyenera amaphatikizapo kuyimirira molunjika, kugwira chitsulo ndi manja onse awiri, ndikukweza mapewa molunjika m'makutu popanda kupindika zigongono kapena kugwiritsa ntchito miyendo kapena kumbuyo. Ndibwinonso kukhala ndi mphunzitsi kapena munthu wodziwa zambiri kuti apereke malangizo.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Barbell Shrug?

  • Kumbuyo kwa Barbell Shrug: Izi zimachitika pogwira chotchinga kumbuyo kwanu, chomwe chimayang'ana misampha kuchokera mbali ina.
  • Overhead Barbell Shrug: Kusiyanaku kumaphatikizapo kugwiritsira ntchito barbell pamwamba, zomwe sizimangogwira misampha komanso zimagwira mapewa ndi mikono.
  • Seated Barbell Shrug: Kuchitika mutakhala pansi, kusiyanasiyana kumeneku kumathandiza kudzipatula misampha pochepetsa kukhudzidwa kwa thupi lapansi.
  • Incline Barbell Shrug: Izi zimachitika pa benchi yolowera, yomwe imasintha mbali ya shrug ndikuwongolera mbali zosiyanasiyana za minofu ya trapezius.

Izinto zokufunda ezishisa ezivumelekile Barbell Shrug?

  • Mzere Wowongoka ndi ntchito ina yomwe imathandizira Barbell Shrug, monga imayang'ananso pamtunda wapamwamba wa trapezius ndi deltoids, kuthandiza kumanga mphamvu ndi kukula kumtunda wa msana ndi mapewa.
  • The Farmer's Walk imathandizira Barbell Shrug chifukwa sikuti imangolimbitsa misampha, monga shrug, komanso imapangitsanso mphamvu yogwira komanso kukhazikika kwapakati, zomwe zimatha kupititsa patsogolo magwiridwe antchito komanso kukhazikika panthawi yopumira.

Amaxabiso angamahlekwane kanye Barbell Shrug

  • Kulimbitsa thupi kwa Barbell Shrug
  • Bweretsani masewera olimbitsa thupi ndi Barbell
  • Njira ya Barbell Shrug
  • Kulimbitsa minofu yakumbuyo ndi Barbell Shrug
  • Zolimbitsa thupi za Barbell kumbuyo
  • Momwe mungapangire Barbell Shrugs
  • Barbell Shrug pophunzitsa kumbuyo
  • Zochita zam'mbuyo zam'mbuyo ndi Barbell
  • Chiwongolero cha mawonekedwe a Barbell Shrug
  • Barbell Shrug kumbuyo kulimbikitsa masewera olimbitsa thupi