Lever Shrug
Umakhi woMsebenzi
Asa zokubonisa:
Thola ithwalelo lendlela entsha esebenzayo!
Ukuxhumana kwe Lever Shrug
The Lever Shrug ndi ntchito yophunzitsa mphamvu yomwe imayang'ana makamaka minofu ya trapezius kumbuyo kwanu ndi mapewa, kulimbikitsa kukula kwa minofu ndi kupirira. Zochita izi ndizoyenera kwa oyamba kumene komanso othamanga apamwamba, chifukwa amatha kusinthidwa mosavuta kuti agwirizane ndi magulu olimbitsa thupi. Anthu angafune kuchita ma Lever Shrugs kuti asinthe kaimidwe kawo, kulimbitsa thupi lakumtunda, ndikuthandizira kuchita bwino pamasewera ndi zochitika zatsiku ndi tsiku zomwe zimafuna kukweza kapena kukoka.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Lever Shrug
- Sungani manja anu mowongoka ndikukweza mapewa anu mmwamba momwe mungathere, kuwakweza m'makutu anu.
- Gwirani malowa kwa masekondi angapo kuti mumve kugwedezeka kwa minofu yanu yapamwamba ya trapezius.
- Pang'onopang'ono tsitsani mapewa anu kubwerera kumalo oyambira, kuonetsetsa kuti mumayendetsa kayendetsedwe kake.
- Bwerezani zolimbitsa thupi za chiwerengero chomwe mukufuna kubwereza ndi kuyika.
Izinto zokwenza Lever Shrug
- **Kuyenda Koyendetsedwa:** Mukakweza lever, chitani pang'onopang'ono komanso mowongolera. Pewani kugwedezeka kapena kugwiritsa ntchito mphamvu kuti mukweze kulemera kwake. Izi sizingochepetsa mphamvu ya masewera olimbitsa thupi komanso kumawonjezera chiopsezo cha kuvulala.
- **Kulemera Koyenera:** Ndikofunikira kugwiritsa ntchito kulemera koyenera. Ngati kulemera kuli kolemera kwambiri, kungayambitse mawonekedwe osayenera ndi kuvulala komwe kungatheke. Yambani ndi zolemera zopepuka ndipo pang'onopang'ono onjezerani pamene mukukula.
- **Pewani Kugwedeza Mochulukira:** Kulakwitsa kofala ndiko kukweza mapewa kapena kukweza mapewa kwambiri. Izi zimatha kusokoneza minofu ya khosi ndi mapewa. Kusunthaku kuyenera kukhala kosavuta, kukweza mapewa
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 zolemetsa zopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, ndi kopindulitsa kukhala ndi mphunzitsi kapena munthu wodziwa zambiri awonetse zolimbitsa thupi poyamba. Nthawi zonse kumbukirani kutenthetsa musanayambe kuchita masewera olimbitsa thupi.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Lever Shrug?
- Barbell Lever Shrug: Mtundu uwu umagwiritsa ntchito barbell, yomwe ingathandize kuonjezera mphamvu zonse ndi kukhazikika pamene mbali zonse za thupi ziyenera kugwirira ntchito limodzi kukweza kulemera kwake.
- Kumbuyo-Kumbuyo Lever Shrug: Mu kusiyana kumeneku, lever imakhala kumbuyo kumbuyo osati kutsogolo, ikuyang'ana mbali zosiyanasiyana za minofu ya trapezius.
- Overhead Lever Shrug: Izi zimaphatikizapo kugwira chingwe pamwamba pamutu, zomwe sizimangogwira misampha komanso zimagwira mapewa ndi kumtunda kumbuyo.
- Seated Lever Shrug: Kusinthaku kumachitika mutakhala pansi, kuyang'ana kwambiri misampha yakumtunda pochepetsa kukhudzidwa kwa thupi lapansi.
Izinto zokufunda ezishisa ezivumelekile Lever Shrug?
- Barbell Deadlift: Zochita izi zimakwaniritsa Lever Shrug pogwiritsira ntchito gulu lonse la minofu ya trapezius, pamodzi ndi minofu ina kumbuyo ndi m'munsi mwa thupi, kulimbikitsa mphamvu zonse ndi kulingalira.
- Mizere Yowongoka: Mizere yowongoka imathandizana ndi Lever Shrugs poyang'ana minofu ya trapezius ndi deltoid kuchokera kumbali yosiyana, kulimbikitsa kukhazikika kwa minofu ndikuletsa kuwonjezereka kwa madera ena a minofu.
Amaxabiso angamahlekwane kanye Lever Shrug
- Limbikitsani Kuchita Zolimbitsa Thupi za Makina
- Lever Shrug Workout
- Kulimbitsa Kulimbitsa Thupi ndi Makina Owonjezera
- Gwiritsani Ntchito Makina Otsitsa Makina
- Maphunziro a Minofu Yobwerera ndi Lever Shrug
- Gwiritsani ntchito Shrug kwa Back Muscle
- Lever Shrug Exercise Guide
- Lever Shrug Back Workout
- Momwe mungachitire Lever Shrug Exercise
- Back Building Exercise Lever Shrug.