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Dumbbell Shrug

Umakhi woMsebenzi

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

Dumbbell Shrug ndi masewera olimbitsa thupi amphamvu omwe amayang'ana minofu ya trapezius kumtunda ndi khosi, zomwe zimathandiza kuti thupi likhale lokhazikika, kukhazikika kwa mapewa, ndi mphamvu zapamwamba za thupi. Zochita izi ndizoyenera othamanga, omanga thupi, kapena aliyense amene akufuna kupititsa patsogolo mawonekedwe awo apamwamba. Kuphatikiza ma dumbbell shrugs muzochita zolimbitsa thupi kungathandize kuti minofu ikhale yofananira bwino, kupewa kuvulala, ndikuwongolera magwiridwe antchito amthupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Dumbbell Shrug

  • Sungani manja anu motalika komanso msana wanu molunjika, kenaka mutulutseni pamene mukukweza ma dumbbells mwa kukweza mapewa anu mmwamba momwe mungathere.
  • Gwirani kugundana pamwamba kwa sekondi, onetsetsani kuti musayese kukweza ma dumbbells pogwiritsa ntchito ma biceps anu.
  • Pang'onopang'ono tsitsani ma dumbbells kubwerera kumalo oyambirira pamene mukupuma, kuonetsetsa kuti mapewa anu sakugwedezeka kutsogolo.
  • Bwerezani zolimbitsa thupi za kuchuluka koyenera kobwerezabwereza.

Izinto zokwenza Dumbbell Shrug

  • **Mayendedwe Olamuliridwa**: Pewani kugwedezeka kapena kugwiritsa ntchito mphamvu kuti mukweze zolemera. Kuyenda kuyenera kukhala pang'onopang'ono komanso koyendetsedwa, pokwera komanso potsika. Izi zimatsimikizira kuti minofu yanu, m'malo mothamanga, ikugwira ntchitoyo komanso imathandizira kupewa kuvulala.
  • **Kugwira Moyenera**: Gwirani ma dumbbells ndi manja anu moyang'ana torso. Manja anu ayenera kukhala otambalala pang'ono kusiyana ndi mapewa m'lifupi mwake. Pewani kugwira ma dumbbells molimba kwambiri chifukwa izi zitha kubweretsa kupsinjika m'mikono ndi m'manja.
  • **Yang'anani pa Minofu Yoyenera **: Minofu yoyamba yomwe imagwiritsidwa ntchito mu dumbbell shrug ndi minofu ya trapezius yomwe ili pamwamba pa msana ndi khosi. Onetsetsani kuti mukumva zolimbitsa thupi pamenepo, osati m'manja mwanu

Dumbbell Shrug Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Dumbbell Shrug?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Dumbbell Shrug. Ndi masewera osavuta komanso osavuta kuphunzira. Komabe, ndikofunikira kuyamba ndi zolemetsa zopepuka ndikuyang'ana mawonekedwe olondola kuti mupewe kuvulala komwe kungachitike. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ndi bwino kukhala ndi mphunzitsi kapena munthu wodziwa zambiri kuti awonetsetse masewerawa kuti awonetsetse njira yoyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Dumbbell Shrug?

  • Overhead Dumbbell Shrug: Mwakusiyana uku, mumakweza ma dumbbells pamwamba, zomwe zingathandize kuyika misampha yapansi bwino kwambiri.
  • Incline Dumbbell Shrug: Izi zimachitika pa benchi yolowera, kulola kusuntha kosiyana ndikugunda misampha kuchokera pakona yapadera.
  • Seated Dumbbell Shrug: Kusiyanaku kumachitika mutakhala pansi, zomwe zingathandize kudzipatula misampha ndikuchepetsa kukhudzidwa kwa minofu ina.
  • One-Arm Dumbbell Shrug: Kusinthaku kumachitika ndi mkono umodzi panthawi, kukulolani kuti muyang'ane pa msampha uliwonse payekhapayekha pakulimbitsa thupi kwambiri.

Izinto zokufunda ezishisa ezivumelekile Dumbbell Shrug?

  • Mizere Yowongoka ndi ntchito ina yomwe imathandizira Dumbbell Shrugs, chifukwa onsewa amayang'ana kulimbikitsa trapezius yapamwamba ndi deltoids, kupititsa patsogolo kukhazikika kwa mapewa ndi mphamvu yapamwamba ya thupi.
  • Potsirizira pake, Nkhope Zimakoka zimatha kuthandizira Dumbbell Shrugs chifukwa amagwira ntchito pa deltoids yapambuyo ndi trapezius yapamwamba ndi yapakati, kulimbikitsa chitukuko choyenera cha mapewa ndikuthandizira kupewa kuvulala kwa mapewa.

Amaxabiso angamahlekwane kanye Dumbbell Shrug

  • Kulimbitsa thupi kwa Dumbbell Shrug
  • Zochita zolimbitsa kumbuyo
  • Zochita za Dumbbell za kumbuyo
  • Njira ya Dumbbell Shrug
  • Kulimbitsa mapewa ndi Dumbbell
  • Zolimbitsa thupi zam'mbuyo
  • Fomu ya Dumbbell Shrug
  • Momwe mungapangire Dumbbell Shrugs
  • Dumbbell Shrug kwa minofu yam'mbuyo
  • Maphunziro a Dumbbell Shrug.