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Smith 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 Shrug

The Smith Shrug ndi ntchito yophunzitsa mphamvu yomwe imayang'ana makamaka minofu ya trapezius, kulimbikitsa kukula kwa minofu ndi kupititsa patsogolo mphamvu za thupi. Ndi masewera olimbitsa thupi abwino kwambiri kwa othamanga, omanga thupi, kapena aliyense amene akufuna kukulitsa mapewa awo ndi minofu yakumbuyo yakumbuyo. Anthu amatha kusankha masewerawa kuti apititse patsogolo magwiridwe antchito awo, kuwongolera kaimidwe, kapena kukhala ndi mawonekedwe apamwamba amthupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Smith Shrug

  • Gwirani kapamwamba ndi manja onse awiri, pafupifupi m'lifupi mwake m'mapewa, ndikuchichotsa pachoyikapo powongola torso ndi miyendo yanu.
  • Tsitsani mapewa anu momwe mungathere, ndikupanga kutambasula m'misampha yanu yakumtunda, ndiyeno kwezani mapewa anu m'mwamba momwe mungathere, kuwagwedeza kumakutu anu.
  • Gwirani shrug pamwamba kwa kamphindi kuti muwonjeze kutsika kwa misampha yanu.
  • Pang'onopang'ono tsitsani mapewa anu kubwerera kumalo oyambira ndikubwereza masewero olimbitsa thupi omwe mukufuna kubwereza.

Izinto zokwenza Smith Shrug

  • Kuyenda Koyendetsedwa: Pewani kugwedezeka kapena kugwiritsa ntchito mphamvu kuti mukweze kulemera kwake. Ichi ndi cholakwika chofala chomwe chingayambitse kuvulala. M'malo mwake, kwezani barbellyo pokweza mapewa anu m'mwamba momwe mungathere, gwirani kwa kamphindi, kenaka muchepetsenso m'munsi mwadongosolo.
  • Kulumikizana kwa Mind-Muscle: Yang'anani kwambiri minofu yomwe mukugwira ntchito. Izi zikutanthawuza kuti mukumva kugundana kwa misampha yanu mukakweza kulemera kwake osati kungodutsa. Kulumikizana kwa minofu yamalingaliro uku kungakuthandizeni kuti mupindule kwambiri ndi masewera olimbitsa thupi.
  • Kulemera Koyenera: Kulakwitsa kwina kofala ndiko kugwiritsa ntchito kulemera kwambiri. Izi zikhoza

Smith Shrug Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Smith Shrug?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Smith Shrug. Ndi masewera olimbitsa thupi osavuta kuchita ndipo ndi abwino kulimbikitsa ndikukulitsa minyewa yam'mwamba ya trapezius. Komabe, monga zolimbitsa thupi zilizonse, ndikofunikira kugwiritsa ntchito mawonekedwe oyenera ndikuyamba ndi kulemera kopepuka kuti musavulale. Zingakhale zopindulitsa kukhala ndi mphunzitsi kapena munthu wodziwa kupita ku masewera olimbitsa thupi awonetse kaye masewerawa.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Smith Shrug?

  • The Barbell Smith Shrug: Pakusiyana uku, barbell imagwiritsidwa ntchito m'malo mwa makina a Smith, omwe angathandize kugwirizanitsa minofu yosiyanasiyana.
  • The Behind-The-Back Smith Shrug: Izi zimaphatikizapo kugwiritsira ntchito bar kumbuyo kwanu, zomwe zingathe kulunjika madera osiyanasiyana a minofu yanu ya trapezius.
  • The Overhead Smith Shrug: Kusiyanasiyana kwapaderaku kumaphatikizapo kugwiritsira ntchito bar pamwamba, zomwe zingathandize kugwira mapewa anu ndi kumtunda kumbuyo kwambiri.
  • The Seated Smith Shrug: Kusiyanaku kumachitika atakhala, zomwe zingathandize kudzipatula minofu ya trapezius bwino.

Izinto zokufunda ezishisa ezivumelekile Smith Shrug?

  • Dumbbell Shrug ndi masewera ena okhudzana, omwe amayang'ananso minofu ya trapezius, kupereka njira ina yolimbikitsira minofuyi ndikuwongolera khosi ndi kumtunda kumbuyo.
  • Zochita za Reverse Fly zimakwaniritsa Smith Shrug chifukwa zimagwira ntchito pa posterior deltoids ndi rhomboids, minofu yomwe imakhudzidwa ndi scapular retraction ndikugwira ntchito pamodzi ndi minofu ya trapezius kuti ithandizire kuyenda kwa mapewa ndi khosi.

Amaxabiso angamahlekwane kanye Smith Shrug

  • Smith machine back exercise
  • Smith Shrug zolimbitsa thupi
  • Smith machine shrug exercise
  • Kulimbitsa kumbuyo ndi makina a Smith
  • Smith Shrug kwa minofu yam'mbuyo
  • Smith makina kulimbitsa thupi kwa kumbuyo
  • Smith Shrug back exercise
  • Kulimbitsa kumbuyo ndi Smith Shrug
  • Smith machine back shrug workout
  • Kuphunzitsanso ndi Smith Shrug.