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Shrug

Umakhi woMsebenzi

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

Kuchita masewera olimbitsa thupi a Shrug ndi ntchito yophunzitsa mphamvu makamaka yomwe imayang'ana minofu ya trapezius yomwe ili pamwamba pa msana ndi khosi, zomwe zimathandiza kuti mukhale ndi thanzi labwino komanso mphamvu zapamwamba za thupi. Ndioyenera kwa aliyense amene akufuna kupititsa patsogolo mawonekedwe a thupi lawo, kuyambira oyamba kumene mpaka okonda masewera olimbitsa thupi. Anthu angafune kuphatikiza ma shrugs mumayendedwe awo olimbitsa thupi chifukwa cha zopindulitsa zake pakumanga minofu, kuwongolera kukhazikika kwa mapewa, ndikuthandizira ntchito zatsiku ndi tsiku monga kunyamula ndi kunyamula.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Shrug

  • Sungani msana wanu molunjika ndi maso anu kutsogolo, kenaka kwezani pang'onopang'ono mapewa anu ku makutu anu mokwera momwe mungathere, kusunga manja anu molunjika.
  • Gwirani izi kwa mphindi kuti mumve kugundana kwa minofu yanu ya trapezius.
  • Pang'onopang'ono tsitsani mapewa anu kubwerera kumalo oyambira.
  • Bwerezani zolimbitsa thupi za chiwerengero chomwe mukufuna kubwereza.

Izinto zokwenza Shrug

  • Mayendedwe Olamuliridwa: Mukamachita shrug, kwezani mapewa anu molunjika m'makutu mwanu mosalala komanso mowongolera. Pewani kutembenuza mapewa anu kumbuyo kapena kutsogolo, chifukwa izi zingayambitse kuvulala kwa mapewa ndi khosi.
  • Kusankha Kulemera: Sankhani kulemera komwe kumakupatsani mwayi wochita masewera olimbitsa thupi moyenera. Osadzaza ma barbell kapena ma dumbbells. Ngati kulemera kuli kolemera kwambiri, mukhoza kusokoneza mawonekedwe anu, zomwe zingayambitse kuvulala.
  • Kuyenda Kwathunthu: Onetsetsani kuti mukuyenda mosiyanasiyana. Kwezani mapewa anu mmwamba momwe mungathere, gwirani kwa kamphindi, ndiyeno muwatsitsenso pansi. Izi zimathandiza kuti azichita nawo mokwanira ndikulimbitsa minofu ya trapezius.
  • Njira Yopumira

Shrug Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Shrug?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi. Ndizochita zophweka komanso zogwira mtima zolimbitsa thupi komanso kupanga minofu ya trapezius, yomwe ili pamwamba pa msana ndi khosi. Nayi njira yoyambira yochitira izi: 1. Imani molunjika mapazi anu motalikirana m’lifupi m’mapewa. 2. Gwirani dumbbell m'dzanja lililonse ndi manja anu atatambasula, ndipo manja anu akuyang'ana torso. 3. Sungani manja anu mowongoka panthawi yonse yolimbitsa thupi. Awa adzakhala malo anu oyambira. 4. Kwezani mapewa anu m'mwamba momwe mungathere pamene mukutulutsa mpweya. Gwirani kukokera kumtunda kwa sekondi imodzi. 5. Tsitsani zolemerazo kubwerera kumalo oyambirira pamene mukukoka mpweya. 6. Bweretsani kubwereza kovomerezeka. Kumbukirani, ndikofunikira kuti muyambe ndi zolemera zopepuka ndikuwonjezera pang'onopang'ono pamene mphamvu zanu zikukula kuti musavulale. Komanso, nthawi zonse khalani ndi mawonekedwe oyenera ndikuwongolera kayendetsedwe kake osati kugwiritsa ntchito mphamvu. Ngati simukudziwa chilichonse, ndi bwino kufunsa katswiri wolimbitsa thupi

Yintoni imibalabala enzima yale nhliziyo emangalisayo Shrug?

  • Kuthamanga kwakukulu: Kusiyanasiyana kumeneku kumaphatikizapo kukweza mapewa onse mpaka m'makutu, nthawi zambiri amagwiritsidwa ntchito kusonyeza kusokonezeka kwakukulu kapena kusowa chidziwitso.
  • Kugwedezeka kwamphamvu: Kusintha kumeneku kumaphatikizapo kugudubuza mapewa kutsogolo kapena kumbuyo, komwe nthawi zambiri amagwiritsidwa ntchito kusonyeza kusakhudzidwa kapena kuthamangitsidwa.
  • Kukweza manja mmwamba: Kusintha kumeneku kumaphatikizapo kukweza mapewa onse ndi kutembenuzira zikhatho m'mwamba, zomwe nthawi zambiri zimagwiritsidwa ntchito kusonyeza kusadziŵa kapena kuvomereza kuti munthu alibe yankho.
  • Kugwedezeka mokokomeza: Kusintha kumeneku kumaphatikizapo kukweza mapewa onse m'mwamba ndi kutambasula manja, zomwe nthawi zambiri zimagwiritsidwa ntchito kusonyeza kudabwa kwambiri kapena kusakhulupirira.

Izinto zokufunda ezishisa ezivumelekile Shrug?

  • Kuyenda kwa mlimi kumakwaniritsa shrug pochita minofu ya trapezius m'njira yosiyana, kuyang'ana pa kupirira ndi mphamvu zogwira, zomwe zingapangitse mphamvu ya shrugs.
  • Mizere yowongoka imathandiza kwambiri kuti ma shrugs asamangogwira ntchito minofu ya trapezius komanso ma deltoids ndi biceps, zomwe zimapangitsa kuti thupi liziyenda bwino kwambiri.

Amaxabiso angamahlekwane kanye Shrug

  • Zochita Zolimbitsa Thupi za Barbell
  • Back Kulimbitsa Workouts
  • Kuchita Zolimbitsa Thupi Kwa Msana
  • Barbell Back Exercises
  • Upper Back Workout ndi Barbell
  • Shrug Workout Routine
  • Barbell Shrug kwa Minofu Yakumbuyo
  • Kulimbitsa Mmbuyo ndi Kuchita Zolimbitsa Thupi
  • Barbell Shrug Back Exercise
  • Back Minofu Kumanga ndi Barbell Shrug.