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Smith Back Shrug

Umakhi woMsebenzi

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

The Smith Back Shrug ndi masewera olimbitsa thupi omwe amayang'ana kumtunda kwa minofu ya trapezius, yomwe ndi yofunika kwambiri kuti mapewa akhazikike komanso mphamvu zapamwamba za thupi. Zochita izi ndi zabwino kwa oyamba kumene komanso othamanga apamwamba, monga makina a Smith amalola kuwongolera, kuyenda kotetezeka pamene akuperekabe masewera olimbitsa thupi. Anthu angafune kuphatikiza Smith Back Shrugs m'chizoloŵezi chawo kuti asinthe kaimidwe kawo, kupititsa patsogolo mphamvu zawo zakumtunda, ndi kuchepetsa chiopsezo cha kuvulala kwa mapewa.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Smith Back Shrug

  • Imani ndi mapazi anu m'lifupi-m'lifupi mwamapewa, kusunga msana wanu mowongoka ndipo manja anu akugwira bar.
  • Kwezerani mapewa anu m'makutu mwanu ndikuyenda mokweza, kuonetsetsa kuti musapindire zigongono zanu kapena kugwiritsa ntchito manja anu kukweza kulemera kwake.
  • Gwirani shrug pamwamba kwa sekondi, mukumva kugundana kwa misampha yanu yakumtunda.
  • Tsitsani mapewa anu kubwerera kumalo oyambira pang'onopang'ono komanso mowongolera, ndikumaliza kubwereza kumodzi. Bwerezani zolimbitsa thupi za kuchuluka koyenera kobwerezabwereza.

Izinto zokwenza Smith Back Shrug

  • Kuyenda Koyenera: Kuyenda kwa Smith Back Shrug ndikoyimirira - muyenera kukweza mapewa anu molunjika m'makutu anu. Pewani kulakwitsa kofala kwa kutembenuza mapewa anu kumbuyo kapena kutsogolo chifukwa izi zingayambitse kuvulala ndipo sizilunjika bwino minofu yomwe mukufuna.
  • Kuyenda Koyendetsedwa: Kulakwitsa kwina kofala ndikugwiritsa ntchito kuthamanga kukweza mipiringidzo. M'malo mwake, onetsetsani kuti mukugwiritsa ntchito kuyenda pang'onopang'ono, koyendetsedwa kuti mukweze ndikutsitsa kapamwamba. Izi zidzatsimikizira kuti mukugwira ntchito mokwanira komanso osadalira mphamvu kuti mugwire ntchitoyo.
  • Kusankha Kulemera: Osayamba ndi zolemera kwambiri. Ndi kulakwitsa kofala kukhulupirira kuti zolemera zolemera zidzatulutsa zotsatira zachangu. Komabe, kugwiritsa ntchito zolemetsa zomwe zimakhala zolemetsa zimatha kubweretsa mawonekedwe osawoneka bwino komanso kuvulala komwe kungachitike

Smith Back Shrug Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Smith Back Shrug?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Smith Back Shrug. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndibwinonso kukhala ndi mphunzitsi kapena munthu wodziwa kupita ku masewera olimbitsa thupi awonetse kaye masewerawa, kuti atsimikizire kuti mukuchita bwino. Nthawi zonse kumbukirani kutenthetsa musanayambe kuchita masewera olimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Smith Back Shrug?

  • Barbell Back Shrug: Mu Baibuloli, mumayima mutanyamula chotchinga kutsogolo kwa thupi lanu ndi manja anu m'lifupi m'lifupi, ndiyeno mutembenuzire mapewa anu kumbuyo.
  • Cable Machine Back Shrug: Njira iyi imafunikira makina a chingwe. Mumagwira zogwirira zingwe ndi manja anu motambasulira ndikukweza kumbuyo.
  • Resistance Band Back Shrug: Kusiyanaku kumaphatikizapo kuima pa gulu lotsutsa ndi mapazi anu paphewa-m'lifupi, kugwira malekezero a gululo, ndikugwedeza mapewa anu kumbuyo.
  • Kettlebell Back Shrug: Pamtunduwu, mumagwira kettlebell m'dzanja lililonse m'mbali mwanu ndikugwedeza kumbuyo, kuonetsetsa kuti mapewa anu akusunthira kumbuyo kwanu.

Izinto zokufunda ezishisa ezivumelekile Smith Back Shrug?

  • Mizere yokhotakhota imatha kuthandizira Smith Back Shrugs poyang'ana misampha yapakati ndi yapansi, rhomboids, ndi latissimus dorsi, zomwe zingapangitse kuti mukhale ndi mphamvu mu thupi lanu lakumtunda.
  • Kukoka ndi masewera ena opindulitsa omwe amatha kuthandizira Smith Back Shrugs, monga momwe amachitiranso trapezius ndi latissimus dorsi minofu, kupititsa patsogolo mphamvu yanu yokoka ndi chitukuko chapamwamba cha minofu.

Amaxabiso angamahlekwane kanye Smith Back Shrug

  • Smith Machine Back Shrug Workout
  • Zochita Zolimbitsa Mmbuyo ndi Smith Machine
  • Smith Back Shrug Technique
  • Momwe mungachitire Smith Back Shrugs
  • Smith Machine Back Exercises
  • Kuphunzitsa Minofu Yobwerera ndi Smith Machine
  • Smith Machine Shrugs for Back
  • Smith Back Shrug Guide
  • Kuchita Zosemphana Zam'mbuyo pa Smith Machine
  • Smith Machine Workout for Strong Back