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Bodyweight Shrug

Umakhi woMsebenzi

Inhloko yeziNdawoMakontekta ni wa kufanya mazoezi ya sehemu za mwili.
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhaphoTrapezius Upper Fibers
Amashwa eqhaphoLevator Scapulae
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Ukuxhumana kwe Bodyweight Shrug

Thupi la Bodyweight Shrug ndi ntchito yosavuta, koma yogwira ntchito yomwe imayang'ana makamaka minofu ya trapezius, kuthandiza kupititsa patsogolo kaimidwe ndi mphamvu yapamwamba ya thupi. Zochita izi ndizoyenera kwa anthu amisinkhu yonse yolimbitsa thupi, chifukwa sizifuna zida ndipo zitha kuchitidwa kulikonse. Anthu angafune kuphatikiza ma Bodyweight Shrugs muzochita zawo zolimbitsa thupi kuti alimbikitse kukhazikika kwa mapewa, kulimbikitsa kukula kwa minofu, ndikuthandizira magwiridwe antchito apamwamba amthupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Bodyweight Shrug

  • Pang'onopang'ono kwezani mapewa anu molunjika m'makutu momwe mungathere, kwinaku mukusunga manja anu momasuka komanso mowongoka.
  • Gwirani izi kwa kamphindi, mukumva kugwedezeka kwa minofu yanu yapamwamba ya trapezius.
  • Pang'onopang'ono tsitsani mapewa anu kubwerera kumalo oyambira, kuonetsetsa kuyenda koyendetsedwa.
  • Bwerezani izi kuti mubwereze kuchuluka komwe mukufuna, ndikukumbukira kukhala ndi kaimidwe kabwino panthawi yonse yolimbitsa thupi.

Izinto zokwenza Bodyweight Shrug

  • Mayendedwe Oyendetsedwa: Chinsinsi cha kutukumula bwino kwa thupi kumayendetsedwa, kusuntha mwadala. Kwezani mapewa anu molunjika m'makutu mwanu moyenda mosalala, mowongolera, gwirani kwa kamphindi, ndiyeno muwatsitsirenso pansi. Pewani kusuntha kwachangu kapena kofulumira, komwe kungayambitse kupsinjika kwa minofu kapena kuvulala.
  • Yang'anani pa Minofu Yoyenera: Kuthamanga kwa thupi kumakhudza kwambiri minofu ya trapezius kumtunda wanu ndi khosi. Onetsetsani kuti mukuyang'ana kwambiri minofuyi pamene mukuchita masewera olimbitsa thupi. Kulakwitsa kofala ndiko kugwiritsa ntchito mikono kapena kutsitsa kumbuyo kuti mukweze, zomwe zingayambitse mawonekedwe osayenera

Bodyweight Shrug Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Bodyweight Shrug?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Bodyweight Shrug. Ndizochita zolimbitsa thupi zosavuta komanso zogwira mtima zomwe zimayang'ana minofu ya trapezius kumtunda kwanu ndi mapewa. Komabe, ndikofunikira kuti oyamba kumene ayambe ndi kuwala kowala ndikuwonjezera pang'onopang'ono pakapita nthawi kuti asavulale. Nthawi zonse kumbukirani kukhala ndi mawonekedwe oyenera ndi luso kuti mupindule kwambiri ndi masewera olimbitsa thupi ndikupewa kupsinjika kapena kuvulala. Ngati simukudziwa momwe mungachitire izi, zingakhale zothandiza kupeza malangizo kuchokera kwa katswiri wolimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Bodyweight Shrug?

  • Bodyweight Shrug with Resistance Band: Izi zimaphatikizapo kugwiritsa ntchito magulu olimbikira pamene mukuchita masewera olimbitsa thupi, ndikuwonjezera kupsinjika ndi kukana.
  • One-Arm Bodyweight Shrug: Kusiyanaku kumaphatikizapo kuchita shrug ndi mkono umodzi panthawi, kuthandiza kudzipatula ndikugwira ntchito paphewa lililonse payekha.
  • Bodyweight Shrug yokhala ndi Mapazi Okwezeka: Mukusintha uku, mumakweza mapazi anu papulatifomu yokhazikika, kukulitsa zovuta komanso kuchitapo kanthu mwamphamvu kwambiri.
  • Wall Bodyweight Shrug: Kusiyanasiyana kumeneku kumafuna kuti muyime pakhoma ndikuchita shrug, zomwe zimathandiza kuti mukhale ndi mawonekedwe oyenera komanso momwe mumakhalira panthawi yochita masewera olimbitsa thupi.

Izinto zokufunda ezishisa ezivumelekile Bodyweight Shrug?

  • Kukoka: Zochita izi zimagwira ntchito pamwamba pa thupi, makamaka minofu yam'mbuyo ndi yam'mapewa, kupereka ntchito yolimbitsa thupi pamene ikuphatikizidwa ndi Bodyweight Shrugs zomwe makamaka zimayang'ana minofu ya trapezius.
  • Mapulani: Mapulani ndi masewera olimbitsa thupi kuti agwirizane ndi Bodyweight Shrugs pamene akugwira ntchito ndi kulimbikitsa pachimake, chomwe chili chofunikira kwambiri kuti chikhale chokhazikika komanso chokhazikika panthawi ya shrugs, potero kupewa kuvulala komwe kungatheke.

Amaxabiso angamahlekwane kanye Bodyweight Shrug

  • Bodyweight Shrug Workout
  • Zochita zolimbitsa kumbuyo
  • Zochita zolimbitsa thupi zolimbitsa thupi kumbuyo
  • Kuchita masewera olimbitsa thupi popanda zolemetsa
  • Palibe zida zolimbitsa thupi
  • Bodyweight Shrugs njira
  • Zolimbitsa thupi kunyumba zolimbitsa msana
  • Maphunziro a Bodyweight Shrug
  • Momwe mungapangire Bodyweight Shrugs
  • Zochita zolimbitsa thupi zolimbitsa thupi kumbuyo