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Lever Shrug

Umakhi woMsebenzi

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

The Lever Shrug ndi ntchito yophunzitsira mphamvu makamaka yolunjika kumtunda wa trapezius minofu, yomwe ingapangitse kukhazikika kwa mapewa ndi kumtunda kwa thupi. Ndiwoyenera kwa anthu pamilingo yonse yolimbitsa thupi, kuyambira oyamba kumene mpaka othamanga apamwamba, chifukwa amatha kusinthidwa mosavuta ndi mphamvu zosiyanasiyana. Anthu angasankhe kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chawo kuti asinthe kaimidwe, kuchepetsa chiopsezo cha kuvulala paphewa, ndi kupititsa patsogolo machitidwe awo a masewera kapena zochitika za tsiku ndi tsiku.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Lever Shrug

  • Sungani msana wanu molunjika, chifuwa chanu kunja, ndi mapewa anu pansi pamene mukukonzekera kukweza kulemera.
  • Exhale ndikukweza mapewa anu mokweza momwe mungathere, kuyesera kuwakhudza mpaka m'makutu anu, koma osapinda zigongono zanu kapena kugwiritsa ntchito biceps kukweza kulemera kwake.
  • Gwirani izi kwa kamphindi, mukumva kugundana kwa misampha yanu yakumtunda.
  • Pang'onopang'ono tsitsani lever kapena barbell kubwerera pomwe mukuyambira pomwe mukukoka mpweya, kuwonetsetsa kuti mumayang'anira kulemera nthawi zonse.

Izinto zokwenza Lever Shrug

  • **Mayendedwe Olamuliridwa**: Pewani kulakwitsa kofala kogwiritsa ntchito kuthamanga kwambiri kapena kuthamanga kwambiri mukamatsitsa. Chinsinsi ndichokwezera mapewa anu m'makutu mwanu pang'onopang'ono, moyendetsedwa bwino, gwirani kwa sekondi imodzi pamwamba ndikutsitsanso pansi. Izi zimatsimikizira kuti mukuchita minofu yoyenera osati kudalira mphamvu kuti mugwire ntchitoyo.
  • **Kulemera Koyenera**: Kulakwitsa kwina kofala ndikugwiritsa ntchito kulemera kwambiri. Izi zingayambitse kukakamiza khosi kapena msana. Yambani ndi kulemera kopepuka ndipo pang'onopang'ono muwonjezere pamene mukukhala omasuka ndi masewera olimbitsa thupi. Kulemera kwake kuyenera kukhala kolemetsa kwambiri kuti kukutsutseni, koma osati kolemetsa kwambiri kotero kuti kumasokoneza

Lever Shrug Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Lever Shrug?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Lever Shrug. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndibwinonso kukhala ndi mphunzitsi kapena munthu wodziwa zambiri awonetse kaye zolimbitsa thupi kuti atsimikizire kuti mukumvetsetsa njira yoyenera. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunikira kuti muwonjezere kulemera pang'onopang'ono pamene mphamvu zanu zikukula.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Lever Shrug?

  • Overhead Lever Shrug: Monga momwe dzinalo likusonyezera, kusiyana kumeneku kumaphatikizapo kukweza lever pamwamba pamutu, zomwe zingathandize kugwirizanitsa mapewa ndi minofu yam'mbuyo kwambiri.
  • Kumbuyo-Kumbuyo Lever Shrug: Kusiyanaku kumaphatikizapo kugwiritsira ntchito lever kumbuyo, komwe kungathe kulunjika minofu ya trapezius m'njira yosiyana ndikuthandizira kukonza kaimidwe.
  • Incline Lever Shrug: Kusiyanaku kumaphatikizapo kuchita masewera olimbitsa thupi pa benchi yokhazikika, yomwe ingathandize kulunjika kumunsi kwa minofu ya trapezius.
  • Seated Lever Shrug: Pakusiyana uku, masewerawa amachitidwa atakhala, zomwe zingathandize kudzipatula minofu ya trapezius ndi kuchepetsa kukhudzidwa kwa thupi lapansi.

Izinto zokufunda ezishisa ezivumelekile Lever Shrug?

  • Mizere yowongoka ndi ntchito ina yomwe imathandizira Lever Shrugs pamene ikugwira ntchito pa deltoids ndi trapezius minofu, kuthandizira kukula kwa mapewa ndi khosi mphamvu.
  • Zochita zolimbitsa thupi za Bent-Over Row zimakwaniritsanso Lever Shrugs pamene zimayang'ana minofu ya rhomboids ndi latissimus dorsi, yomwe ndi yofunika kwambiri kuti mukhale ndi chikhalidwe choyenera komanso kuthandizira minofu ya trapezius.

Amaxabiso angamahlekwane kanye Lever Shrug

  • Gwiritsani ntchito makina opangira kumbuyo
  • Kuchita masewera olimbitsa thupi a Lever Shrug
  • Kulimbitsa kumbuyo ndi Lever Shrug
  • Zochita za makina a lever
  • Lever Shrug kwa minofu yam'mbuyo
  • Kuphunzitsanso ndi Lever Shrug
  • Limbikitsani kulimbitsa thupi kwa zida
  • Njira zochitira masewera a Lever Shrug
  • Kubwerera kumbuyo ndi makina othandizira
  • Tsatanetsatane wa Lever Shrug zolimbitsa thupi