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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 omwe amayang'ana kwambiri minofu ya trapezius, yomwe imathandizira kulimbitsa mapewa ndikuwongolera kaimidwe. Ndi yoyenera kwa anthu pamlingo uliwonse wolimbitsa thupi, makamaka omwe akufuna kulimbitsa thupi lapamwamba kapena othamanga omwe amachita nawo masewera omwe amafunikira lamba wamphamvu pamapewa. Anthu angafune kuchita izi kuti achepetse kupsinjika kwa khosi, kukweza luso lawo lokweza, kapena kupititsa patsogolo luso lawo lothamanga.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Lever Shrug

  • Sungani msana wanu molunjika, mutu, ndi mapewa omasuka, kenaka mukweze mapewa anu pang'onopang'ono momwe mungathere ngati mukuyesera kukhudza makutu anu, kusunga manja anu molunjika.
  • Imani kwa kamphindi pamwamba pa kayendetsedwe kake kuti mumve kugwedezeka kwa minofu yanu ya trapezius.
  • Pang'onopang'ono tsitsani mapewa anu kubwerera kumalo oyambira, kuonetsetsa kuti mumayang'anira kulemera konse.
  • Bwerezani kusuntha uku kwa chiwerengero chomwe mukufuna kubwereza ndikusunga mawonekedwe olondola ndi mawonekedwe.

Izinto zokwenza Lever Shrug

  • Yesetsani Kuyenda Kwanu: Cholakwika chofala ndikuthamanga masewera olimbitsa thupi, kugwiritsa ntchito mphamvu kuti mukweze ndi kuchepetsa kulemera kwake. Izi sizingochepetsa mphamvu ya masewera olimbitsa thupi komanso kumawonjezera chiopsezo cha kuvulala. M'malo mwake, kwezani kulemera kwake mwadongosolo, gwirani kwa sekondi imodzi pamwamba pa kayendetsedwe kake, kenaka muchepetse pang'onopang'ono.
  • Pewani Kugudubuza Mapewa Anu: Anthu ena amakhala ndi chizolowezi chogudubuza mapewa awo kutsogolo kapena kumbuyo panthawi ya shrug, zomwe zingayambitse mapewa ndi khosi. Sungani mapewa anu molunjika ndikungowasuntha mmwamba ndi pansi.
  • Sungani Khosi Lanu Pang'onopang'ono: Osakweza khosi lanu kutsogolo kapena kumbuyo pamene mukuchita izi chifukwa zingayambitse

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 komanso kupewa kuvulala. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, zingakhale zopindulitsa 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: Pakusiyana uku, barbell imagwiritsidwa ntchito m'malo mwa lever, yopereka mphamvu yosiyana ndi kugawa kosiyana kwa kulemera, zomwe zingapereke vuto lapadera kumtunda wammbuyo ndi m'mapewa.
  • Behind-the-Back Lever Shrug: Uku ndikusintha kopitilira muyeso komwe lever imagwiridwa kumbuyo, kulunjika minofu kuchokera kumbali ina ndikulimbikitsa kaimidwe kabwinoko.
  • Single-Arm Lever Shrug: Kusiyanasiyana kumeneku kumaphatikizapo kuchita shrug ndi mkono umodzi panthawi, zomwe zingathandize kudzipatula ndikuyang'ana minofu kumbali iliyonse ya thupi padera.
  • Overhead Lever Shrug: Pakusiyana uku, lever imagwiridwa pamwamba, zomwe sizimangogwira misampha komanso zimagwira mapewa, mkono, ndi minofu yapakati kuti imveke bwino.

Izinto zokufunda ezishisa ezivumelekile Lever Shrug?

  • Barbell Deadlift: Zochita izi ndizothandiza kwambiri kwa Lever Shrug chifukwa sizimangogwira ntchito minofu ya trapezius, komanso imaphatikizapo magulu ena akuluakulu a minofu kumbuyo, miyendo, ndi pachimake, kulimbikitsa mphamvu zonse ndi kukhazikika zomwe zingapangitse ntchito yanu ku Lever. Masamba.
  • Mzere Wowongoka: Mzere Wowongoka umathandizana ndi Lever Shrug chifukwa umayang'ananso pamtunda wapamwamba wa trapezius ndi deltoids, koma umawonjezera chinthu chakuyenda kwa mapewa ndi kulimbikitsa, zomwe zingathandize kusunga mawonekedwe oyenera ndikupewa kuvulala pa Lever Shrugs.

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
  • Zochita zolimbitsa thupi zamakina ammbuyo
  • Limbikitsani kulimbitsa thupi kwa zida
  • Njira yochitira masewera a Lever Shrug
  • Maphunziro obwerera ndi Lever Shrug
  • Kulimbitsa thupi kwa makina a Lever Shrug
  • Lever Shrug back muscle masewera olimbitsa thupi