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Dumbbell Incline 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 Incline Shrug

Dumbbell Incline Shrug ndi ntchito yolimbitsa mphamvu yomwe imayang'ana kwambiri minofu ya trapezius yapamwamba, yomwe imathandizira kuti ikhale yabwino komanso mphamvu yapamwamba ya thupi. Ndi yabwino kwa othamanga, omanga thupi, kapena aliyense amene akufuna kupititsa patsogolo matanthauzo awo a paphewa ndi pakhosi. Anthu amatha kusankha masewerowa chifukwa amatha kuchepetsa kugwedezeka kwa khosi, kulimbitsa mapewa, ndikuthandizira kulimbitsa thupi kwapamwamba.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Dumbbell Incline Shrug

  • Lolani manja anu kuti alendewe pansi pambali panu, manja anu ayang'anane ndi thupi lanu ndipo ma dumbbells akufanana pansi.
  • Pang'onopang'ono kwezani mapewa anu molunjika m'makutu mwanu ndikuyenda mokweza, kuwonetsetsa kuti manja anu akuwongoka ndipo musagwiritse ntchito ma biceps anu kukweza zolemera.
  • Gwirani shrug pamwamba kwa kamphindi, ndikufinya minofu ya mapewa anu.
  • Pang'onopang'ono tsitsani mapewa anu kubwerera kumalo oyambira, kuwongolera kayendetsedwe kake, kuti mutsirize kubwereza kamodzi.

Izinto zokwenza Dumbbell Incline Shrug

  • Mayendedwe Oyendetsedwa: Pewani kulakwitsa kofala kogwiritsa ntchito liwiro kukweza zolemera. M'malo mwake, kwezani ma dumbbells pokweza mapewa anu m'mwamba momwe mungathere pamene mukutulutsa mpweya. Pitirizani kukweza kuwongolera ndikukhazikika, kuyang'ana minofu yomwe ikugwira ntchito.
  • Pitirizani Kuyimirira: Sungani msana wanu mowongoka ndipo mutu wanu ukhale wosalowerera ndale panthawi yonse yochita masewera olimbitsa thupi. Pewani kulakwitsa kukakamiza khosi lanu kapena kuzungulira msana wanu, chifukwa izi zingayambitse kuvulala ndi kusokoneza mphamvu ya masewera olimbitsa thupi.
  • Yang'anani pa Finyani: Chinsinsi chopezera zambiri kuchokera ku Dumbbell Incline Shrug ndi

Dumbbell Incline Shrug Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Dumbbell Incline Shrug?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Dumbbell Incline Shrug. Komabe, ndikofunikira kuti muyambe ndi kulemera kopepuka kuti muwonetsetse kuti atha kukhalabe ndi mawonekedwe abwino ndikupewa kuvulala. Ndikwabwinonso kukhala ndi mphunzitsi kapena katswiri wazolimbitsa thupi awonetse kaye njira yoyenera. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, oyamba kumene ayenera kuchita pang'onopang'ono ndikuwonjezera kulemera kwake pamene mphamvu zawo zikukula.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Dumbbell Incline Shrug?

  • Dumbbell Incline Shrug with Hold: Mu kusiyana uku, mumagwira shrug pamwamba pa kayendetsedwe kake kwa masekondi angapo musanatsitse ma dumbbells, zomwe zingathe kuwonjezera mphamvu ya masewerawo.
  • Dumbbell Incline Shrug Ndi Mkono Umodzi: Kusintha kumeneku kumaphatikizapo kugwedeza ndi mkono umodzi panthawi imodzi, zomwe zingathandize kuwongolera bwino ndi kugwirizana.
  • Dumbbell Incline Shrug yokhala ndi Mikono Yosinthasintha: Mukusintha uku, mumasinthasintha pakati pa kugwedeza ndi dzanja lanu lamanzere ndi lamanja, zomwe zingapangitse chinthu chovuta kwambiri pakuchita masewera olimbitsa thupi ndikuthandizira kuti minofu ikhale yofanana.
  • Dumbbell Incline Shrug yokhala ndi Resistance Band: Kusiyanaku kumaphatikizapo kugwiritsa ntchito magulu otsutsa kuwonjezera pa ma dumbbells, omwe amatha kuwonjezeka.

Izinto zokufunda ezishisa ezivumelekile Dumbbell Incline Shrug?

  • Mzere Wowongoka: Mofanana ndi Dumbbell Incline Shrug, Mzere Wowongoka umayang'ananso minofu ya trapezius ndi deltoids, koma imawonjezera chinthu cha bicep, kuthandiza kulimbitsa mphamvu ndi chitukuko cha thupi lapamwamba.
  • Zowonjezereka Zowonjezereka: Zochitazi zimayang'ana pa deltoids, zofanana ndi Dumbbell Incline Shrug, koma zimagwiranso ntchito supraspinatus, imodzi mwa minofu inayi ya rotator cuff, motero imathandizira kukhazikika kwa mapewa ndi kusinthasintha.

Amaxabiso angamahlekwane kanye Dumbbell Incline Shrug

  • Kulimbitsa thupi kwa Dumbbell Incline Shrug
  • Kubwerera ku masewera olimbitsa thupi ndi Dumbbell
  • Kulimbitsa thupi kwa Dumbbell kwa kumtunda kwa msana
  • Dulani Shrug ndi Dumbbell
  • Kulimbitsa kumbuyo ndi Dumbbell Incline Shrug
  • Dumbbell Incline Shrug kwa minofu yakumbuyo
  • Maphunziro obwerera ndi Dumbbell Incline Shrug
  • Zolimbitsa thupi za Dumbbell kumbuyo
  • Njira ya Dumbbell Incline Shrug
  • Momwe mungapangire Dumbbell Incline Shrug.