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Dumbbell Decline Shrug

Umakhi woMsebenzi

Inhloko yeziNdawoMakontekta ni wa kufanya mazoezi ya sehemu za mwili.
IdivayisiMigergo
Imimiselo eqhaphoTrapezius Upper Fibers
Amashwa eqhaphoLevator Scapulae
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Ukuxhumana kwe Dumbbell Decline Shrug

Dumbbell Decline Shrug ndi masewera olimbitsa thupi omwe amayang'ana kwambiri minofu ya trapezius, yomwe imathandizira kupititsa patsogolo mphamvu za thupi komanso kusintha kaimidwe. Ndi masewera olimbitsa thupi abwino kwa oyamba kumene komanso okonda masewera olimbitsa thupi, chifukwa amatha kusinthidwa mosavuta malinga ndi milingo yamphamvu. Anthu angafune kuphatikizira izi muzochita zawo kuti apange kukhazikika kwa mapewa, kuchepetsa chiwopsezo chovulala, ndikuwongolera kukongola kwa thupi lawo lakumtunda.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Dumbbell Decline Shrug

  • Gwirani dumbbell m'dzanja lililonse ndi manja anu moyang'ana torso yanu ndi manja anu atatambasula.
  • Sungani msana wanu mowongoka ndikukweza mapewa anu m'makutu momwe mungathere, tulutsani mpweya pamene mukuchita kayendetsedwe kameneka ndikugwiritsira ntchito mgwirizano kwa mphindi imodzi.
  • Pang'onopang'ono bwererani pamalo oyamba pamene mukukoka mpweya.
  • Bweretsani kubwereza kovomerezeka, kuonetsetsa kuti mumayendetsa ma dumbbells nthawi zonse.

Izinto zokwenza Dumbbell Decline Shrug

  • Mayendedwe Oyendetsedwa: Kwezani ma dumbbells pokweza mapewa anu m'mwamba momwe mungathere pamene mukuwongoka manja anu. Imani pamwamba pa kayendetsedwe kake, kenaka tsitsani zolemera pang'onopang'ono kubwerera kumalo oyambira. Pewani kugwiritsa ntchito mphamvu kapena kugwedeza zolemera, chifukwa izi zingayambitse kuvulala komanso kusagwira ntchito bwino kwa minofu.
  • Sungani Khosi Lanu Pang'onopang'ono: Cholakwika chofala ndikupendeketsa kapena kukankha khosi lanu panthawiyi. Nthawi zonse sungani malo osalowerera pakhosi kuti muteteze zovuta zilizonse zosafunikira kapena kuvulala.
  • Ganizirani pa Minofu: Yang'anani pa kugwedezeka kwa minofu yanu ya trapezius pamwamba pa kayendetsedwe kake ndi kutambasula pamene mukutsitsa zolemera. Kulumikizana kwa minofu yamalingaliro uku kungathandize

Dumbbell Decline Shrug Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Dumbbell Decline Shrug?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Dumbbell Decline Shrug. Komabe, ndikofunikira kuti oyamba kumene ayambe ndi zolemera zopepuka mpaka atamasuka ndikuyenda kuti asavulale. Ndizothandizanso kukhala ndi mphunzitsi kapena munthu wodziwa zambiri kuti awatsogolere poyambira kuti awonetsetse kuti akugwiritsa ntchito fomu yoyenera. Zochita izi zimayang'ana minofu ya trapezius yomwe ili kumtunda kumbuyo ndi khosi. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunika kuti muyambe kutentha ndi kutambasula pambuyo pake.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Dumbbell Decline Shrug?

  • Incline Dumbbell Shrug: Kusiyanasiyana kumeneku kumachitika pa benchi yolowera, kulunjika minofu kuchokera kumbali ina.
  • Standing Dumbbell Shrug: Uku ndikusintha kofunikira komwe mumachita masewerawa mutayimirira, zomwe zimapangitsa kuti muziyenda mosiyanasiyana.
  • Seated Dumbbell Shrug: Kusinthaku kumachitika mutakhala pansi, kumapereka kukhazikika komanso kuyang'ana misampha yakumtunda.
  • Dumbbell Decline Shrug ndi Rotation: Kusintha uku kumawonjezera kuzungulira pamwamba pa shrug kuti mupitirize misampha ndi minofu ya mapewa.

Izinto zokufunda ezishisa ezivumelekile Dumbbell Decline Shrug?

  • Dumbbell Lateral Raise: Pogwiritsa ntchito lateral deltoids, izi zimakwaniritsa Dumbbell Decline Shrug popereka masewera olimbitsa thupi, kuonetsetsa kuti mbali zonse za phewa zimalimbikitsidwa mofanana.
  • Nkhope Zimakoka: Zochitazi zimayang'ana kumbuyo kwa deltoids ndi minofu yapamwamba ya trapezius, yomwe imathandizira Dumbbell Decline Shrug popereka kayendetsedwe kokwanira komanso kulimbikitsa minofu yomwe ili pamwamba pa msana ndi mapewa, zomwe zingathe kusintha kaimidwe ndi kuchepetsa chiopsezo cha kuvulala.

Amaxabiso angamahlekwane kanye Dumbbell Decline Shrug

  • Dumbbell Decline Shrug Workout
  • Zochita zolimbitsa kumbuyo ndi ma dumbbells
  • Zochita za Dumbbell za minofu yakumbuyo
  • Chepetsani kuchita masewera olimbitsa thupi
  • Zolimbitsa thupi za Dumbbell zam'mbuyo
  • Kuphunzitsa mphamvu kumbuyo ndi dumbbells
  • Njira ya Dumbbell Decline Shrug
  • Momwe mungapangire Dumbbell Decline Shrugs
  • Kuphunzitsa minofu kumbuyo ndi ma dumbbells
  • Dumbbell Decline Shrug ya kukula kwa minofu yam'mbuyo