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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 masewera olimbitsa thupi amphamvu omwe amayang'ana minofu yapamwamba ya trapezius, yomwe ingathandize kusintha kaimidwe, kukhazikika kwa mapewa, ndi mphamvu yapamwamba ya thupi. Ndiwoyenera kwa anthu pamagulu onse olimbitsa thupi, kuyambira oyamba kumene kupita kwa othamanga apamwamba, chifukwa amatha kusintha mosavuta kuti agwirizane ndi zomwe munthu angathe kuchita. Anthu angafune kuchita izi kuti alimbikitse kupirira kwa khosi ndi mapewa, kuthandizira kunyamula zolemetsa muzochita zina zolimbitsa thupi, komanso kuchepetsa chiwopsezo cha kuvulala kumtunda.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Lever Shrug

  • Gwirani manja anu mowongoka, kwezani mapewa anu mmwamba momwe mungathere, kuwonetsetsa kuti mukukwera ndi mapewa anu osati ma biceps kapena manja anu.
  • Gwirani malo apamwamba kwa sekondi imodzi kapena ziwiri, mukumva kugwedezeka kwa minofu yanu yapamwamba ya trapezius.
  • Pang'onopang'ono tsitsani chiwongolerocho kubwerera pamalo oyambira, kuwonetsetsa kuti simukungochisiya koma kuwongolera kutsika.
  • Bwerezani izi paziwerengero zomwe mukufuna kubwereza, nthawi zambiri pakati pa 10 mpaka 15 pa seti iliyonse.

Izinto zokwenza Lever Shrug

  • **Mayendedwe Olamuliridwa**: Mukakweza lever, ndikofunikira kugwiritsa ntchito mayendedwe apang'onopang'ono, owongolera. Pewani kugwedezeka kapena kugwiritsa ntchito mphamvu kuti mukweze kulemera kwake, chifukwa izi zingayambitse kuvulala. M'malo mwake, yang'anani kugwiritsa ntchito minofu yamapewa kuti mukweze lever.
  • ** Pewani Kuchulukitsitsa **: Kulakwitsa kofala mukamapanga Lever Shrug ndiko kugwiritsa ntchito kulemera kwambiri. Izi zingayambitse kupsinjika ndi kuvulala, komanso zingakulepheretseni kugwiritsa ntchito mawonekedwe oyenera. Yambani ndi kulemera kopepuka ndikuwonjezera pang'onopang'ono pamene mphamvu zanu zikukula.
  • ** Mitundu Yakuyenda **: Chinanso chodziwika

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 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
  • Njira yochitira masewera a Lever Shrug
  • Kulimbitsa thupi kumbuyo ndi Lever Shrug
  • Lever Shrug fitness routine
  • Limbikitsani kulimbitsa thupi kwa makina kumbuyo
  • Tsatanetsatane wa Lever Shrug zolimbitsa thupi