Kukana Shrug
Umakhi woMsebenzi
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Ukuxhumana kwe Kukana Shrug
The Decline Shrug ndi ntchito yophunzitsa mphamvu yomwe imayang'ana makamaka minofu ya trapezius, yopereka kaimidwe kabwino komanso mphamvu yapamwamba ya thupi. Ndi yabwino kwa aliyense kuyambira okonda zolimbitsa thupi mpaka othamanga, omwe akufuna kupititsa patsogolo kukhazikika kwa mapewa awo komanso kulimba kwa msana. Anthu angafune kuchita izi kuti asamangowoneka bwino komanso kuti azithandizira zochitika zawo zatsiku ndi tsiku zomwe zimafuna kukweza kapena kukoka.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Kukana Shrug
- Gwirani ma dumbbells ndi manja anu ndipo muwalole kuti apachike pafupi ndi mkono wanu pambali panu, zikhatho zikuyang'ana thupi lanu.
- Sungani mikono yanu mowongoka, kwezani mapewa anu ku makutu anu mokweza momwe mungathere, kukweza zolemerazo ndikugwira malowo kwa mphindi imodzi.
- Pang'onopang'ono tsitsani mapewa anu kubwerera kumalo oyambira, mukumva kutambasula mumisampha yanu.
- Bweretsani kusuntha uku kwa chiwerengero chomwe mukufuna kubwereza, kuonetsetsa kuti msana wanu ukhale wowongoka komanso kupewa kugudubuza mapewa anu panthawi yochita masewera olimbitsa thupi.
Izinto zokwenza Kukana Shrug
- Gwiritsirani Ntchito Kulemera Koyenera: Kulakwitsa kwina kofala ndiko kugwiritsa ntchito zolemera kwambiri. Izi zingayambitse mawonekedwe osayenera komanso kuvulala komwe kungachitike. Yambani ndi zolemetsa zomwe mungathe kuzigwira bwino kwa 8 mpaka 12 ndikuwonjezera pang'onopang'ono pamene mphamvu zanu zikukula.
- Mayendedwe Oyendetsedwa: Ndikofunikira kuchita Decline Shrug ndi kayendetsedwe kokhazikika, kokhazikika. Pewani kugwedezeka kapena kugwiritsa ntchito mphamvu kuti mukweze zolemera, chifukwa izi zingayambitse kuvulala ndi kuchepetsa mphamvu ya masewera olimbitsa thupi. Kukweza kuyenera kuchitidwa mwa kukweza mapewa anu m'mwamba molunjika m'makutu anu, ndiyeno kuwatsitsa m'munsi mwa njira yolamulira.
- Full Range
Kukana Shrug Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda Kukana Shrug?
Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Decline Shrug. Komabe, ndikofunikira kuyamba ndi zolemetsa zopepuka kuti muwonetsetse mawonekedwe ndi njira yoyenera. Zochita izi makamaka zimayang'ana minofu ya trapezius kumbuyo kwanu ndi mapewa. Nthawi zonse tikulimbikitsidwa kukhala ndi mphunzitsi kapena munthu wodziwa zambiri kukutsogolerani muzolimbitsa thupi poyamba kuti musavulale.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Kukana Shrug?
- Dumbbell Shrug ndi kusiyana kwina komwe mumagwiritsa ntchito ma dumbbells m'malo mwa barbell, zomwe zimapangitsa kuti pakhale kusuntha kwakukulu.
- The Overhead Shrug imachitidwa ndi kugwiritsira ntchito barbell pamwamba, kusiyana kumeneku kumathandiza kugwirizanitsa misampha yapansi bwino.
- The Behind-the-Back Barbell Shrug ndi kusiyana komwe barbell imagwiridwa kumbuyo kwa thupi, kuyang'ana misampha kuchokera kumbali ina.
- The Seated Shrug ndi kusintha komwe kumachitika mutakhala pa benchi, zomwe zingathandize kudzipatula misampha ndikuchepetsa kukhudzidwa kwa minofu ina.
Izinto zokufunda ezishisa ezivumelekile Kukana Shrug?
- Zosindikizira za Pamwamba ndizothandizira kwambiri Kuchepetsa Ziphuphu chifukwa sizimangogwira ntchito mapewa komanso zimagwiranso ntchito pamwamba pa trapezius, zomwe zimathandizira kuti pakhale mphamvu yapamwamba ya thupi.
- Seated Cable Rows imakulitsa phindu la Decline Shrugs poyang'ana misampha yapakati ndi yotsika, potero kulimbikitsa kukula kwa minofu kudera lonse la msana ndi mapewa.
Amaxabiso angamahlekwane kanye Kukana Shrug
- Tsitsani Dumbbell Shrug
- Masewera Olimbitsa Msana
- Dumbbell Workout for Back
- Chepetsani Kuchita Zochita Zolimbitsa Thupi
- Dumbbell Decline Shrug
- Ntchito Yomanga Minofu Yakumbuyo
- Zolimbitsa Thupi za Dumbbell for Back
- Chepetsani Masamba Ndi Zolemera
- Kulimbitsa Thupi Lolimbitsa Thupi
- Decline Position Dumbbell Shrug