Barbell Shrug
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Ukuxhumana kwe Barbell Shrug
The Barbell Shrug ndi ntchito yomanga mphamvu yomwe imayang'ana makamaka minofu ya trapezius kumbuyo kwanu ndi khosi, kulimbikitsa kaimidwe bwino ndi kukhazikika kwa mapewa. Ndi masewera olimbitsa thupi abwino kwambiri kwa oyamba kumene komanso okonda masewera olimbitsa thupi chifukwa cha kuphweka kwake komanso kuchita bwino. Anthu amatha kusankha masewerawa kuti awonjezere mphamvu za thupi lawo, kupititsa patsogolo masewera awo, kapena kuwonjezera tanthauzo kumtunda wawo wammbuyo ndi phewa.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Barbell Shrug
- Kwezani barbell pokweza mapewa anu m'mwamba momwe mungathere pamene mukutulutsa mpweya. Sungani manja anu mowongoka panthawiyi.
- Gwirani kukokera kumtunda kwa sekondi imodzi.
- Tsitsani barbell kubwerera pamalo pomwe mukukoka mpweya.
- Bwerezani kusuntha kwa chiwerengero chovomerezeka cha kubwerezabwereza.
Izinto zokwenza Barbell Shrug
- Kugwira Moyenera: Gwirani chotchingacho ndikuchigwira mokulirapo pang'ono kuposa m'lifupi mwake. Manja anu ayenera kuyang'ana thupi lanu. Pewani kugwira belu lalikulu kwambiri kapena lopapatiza kwambiri chifukwa limatha kulimbitsa manja anu ndikuchepetsa kuyenda.
- Kuyenda Koyendetsedwa: Sulani mapewa anu molunjika pamwamba padenga ndipo gwirani kwa mphindi imodzi pamwamba pa kayendetsedweko. Pewani kugubuduza mapewa anu chifukwa izi zitha kuvulaza ndipo sizilunjika bwino minofu yomwe mukufuna. Komanso, pewani kugwiritsa ntchito mphamvu kuti mukweze kulemera; mayendedwe ayenera kukhala pang'onopang'ono ndi kulamulidwa.
- Kulemera Koyenera: Yambani ndi kulemera komwe mungathe kukweza bwino kwa 10 mpaka 12 kubwereza. Kulakwitsa kofala ndiko kugwiritsa ntchito kulemera kwambiri, komwe
Barbell Shrug Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda Barbell Shrug?
Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Barbell Shrug. Ndi masewera olimbitsa thupi osavuta komanso olunjika omwe amayang'ana minofu ya trapezius pamtunda wanu wammbuyo ndi mapewa. Komabe, monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunikira kuti oyamba kumene ayambe ndi kulemera kopepuka kuti atsimikizire kuti akugwiritsa ntchito mawonekedwe oyenera komanso kupewa kuvulala. Ndikwabwinonso kukhala ndi mphunzitsi kapena munthu wodziwa kupita ku masewera olimbitsa thupi kuti aziyang'anira maulendo angapo oyamba kuti apereke malangizo ndi mayankho.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Barbell Shrug?
- Kumbuyo-Kumbuyo Barbell Shrug: Kusiyanaku kumachitidwa ndi barbell yomwe imakhala kumbuyo, yomwe imayang'ana madera osiyanasiyana a minofu ya trapezius.
- Overhead Barbell Shrug: Pakusiyana uku, chotchingacho chimagwiridwa pamwamba ndi manja owongoka, kuyang'ana pa trapezius yapamwamba ndi kukhazikika kwa mapewa.
- Incline Barbell Shrug: Izi zimachitika pa benchi yolowera ndi barbell, yomwe imalola kuti pakhale ngodya yosiyana ndikuyang'ana pakati pa trapezius.
- Seated Barbell Shrug: Kusiyanasiyana kumeneku kumachitika mutakhala pansi, zomwe zimathetsa kugwiritsa ntchito thupi lapansi ndikuyika kwambiri misampha.
Izinto zokufunda ezishisa ezivumelekile Barbell Shrug?
- Mizere Yowongoka imathandiza kwambiri Barbell Shrugs pamene onse amagwira ntchito ya trapezius ndi deltoid minofu, kupititsa patsogolo mphamvu ya mapewa ndi kusinthasintha.
- Dumbbell Lateral Raises imathandiziranso Barbell Shrugs pamene imayang'ana deltoids ndi minofu yapamwamba ya trapezius, kupititsa patsogolo kuyenda kwa mapewa ndikuthandizira kulimbitsa thupi kwapamwamba.
Amaxabiso angamahlekwane kanye Barbell Shrug
- Kulimbitsa thupi kwa Barbell Shrug
- Zochita zolimbitsa kumbuyo
- Zochita za Barbell za kumbuyo
- Kuchita masewera olimbitsa thupi ndi barbell
- Njira ya Barbell Shrug
- Momwe mungapangire Barbell Shrugs
- Barbell Shrug kwa minofu yam'mbuyo
- Zochita zam'mbuyo zam'mbuyo ndi Barbell
- Fomu ya Barbell Shrug
- Kuchita masewera olimbitsa thupi pogwiritsa ntchito Barbell.