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 mwamvetsetsa njira yoyenera. Monga momwe zimakhalira ndi masewera olimbitsa thupi, kuonjezera kulemera pang'onopang'ono pakapita nthawi pamene mphamvu ikuwonjezeka ndiyo njira yabwino kwambiri.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Lever Shrug?
Barbell Shrug: Mu kusiyana kumeneku, barbell imagwiridwa kutsogolo kwa thupi lanu ndi manja anu m'lifupi la mapewa, ndipo mumakweza mapewa anu mmwamba.
Behind-The-Back Barbell Shrug: Mofanana ndi barbell shrug, koma barbell imagwiridwa kumbuyo kwa thupi lanu kuti igwirizane ndi minofu yosiyanasiyana.
Overhead Shrug: Kusiyanaku kumaphatikizapo kunyamula ma barbell kapena dumbbells pamwamba pa mutu wanu ndi manja owongoka, ndiyeno kukweza mapewa anu mmwamba.
Kettlebell Shrug: Mu kusiyana kumeneku, mumagwira kettlebell m'dzanja lililonse kumbali yanu ndikukweza mapewa anu mmwamba, ndikupereka kulemera kosiyana poyerekeza ndi ma dumbbells kapena ma barbells.
Izinto zokufunda ezishisa ezivumelekile Lever Shrug?
Bent Over Rows ikhoza kuthandizira Lever Shrugs pamene onse amagwira ntchito kumtunda wakumbuyo minofu, makamaka trapezius ndi rhomboids, kulimbikitsa kaimidwe bwino ndi kuchepetsa chiopsezo cha kuvulala kwa msana.
Ma Dumbbell Shoulder Presses amatha kukhala othandizira bwino kwa Lever Shrugs chifukwa pomwe ma shrugs amayang'ana misampha yakumtunda, makina osindikizira a mapewa amaphatikiza misampha yapakati ndi yapansi komanso deltoids, zomwe zimapereka kulimbitsa thupi koyenera kwa lamba wamapewa.
Amaxabiso angamahlekwane kanye Lever Shrug
Gwiritsani ntchito makina opangira kumbuyo
Kuchita masewera olimbitsa thupi a Lever Shrug
Kulimbitsa kumbuyo ndi Lever Shrug
Lever Shrug kwa minofu yam'mbuyo
Kugwiritsa ntchito makina a Leverage pochita masewera olimbitsa thupi