Smith Shrug Gandana kuFavoriti Bhulisa Umsebenzi
Umakhi woMsebenzi Inhloko yeziNdawo Makontekta ni wa kufanya mazoezi ya sehemu za mwili.
Idivayisi Mashini ya Smith
Imimiselo eqhapho Trapezius Upper Fibers
Amashwa eqhapho Levator Scapulae, Trapezius Middle Fibers
Thola ithwalelo lendlela entsha esebenzayo!
Incwadi yezikhathi Ukuxhumana kwe Smith Shrug Ukwenza: Isiqondiso eDelisa Ngasikhathi Izinto zokwenza Smith Shrug Smith Shrug Izibonelo ZeziNcezu Zakho Izinkomba ezixhelwayo zokufunda Smith Shrug? Yintoni imibalabala enzima yale nhliziyo emangalisayo Smith Shrug? Izinto zokufunda ezishisa ezivumelekile Smith Shrug? Amaxabiso angamahlekwane kanye Smith Shrug Ukuxhumana kwe Smith Shrug The Smith Shrug ndi ntchito yophunzitsa mphamvu yomwe imayang'ana makamaka minofu ya trapezius yomwe ili pamwamba pa msana wanu, ndikuthandizira kusintha kaimidwe kanu ndi mphamvu za thupi lanu. Ndiwoyenera kwa onse oyamba kumene komanso okonda masewera olimbitsa thupi chifukwa amalola kusuntha koyendetsedwa mothandizidwa ndi Smith Machine. Anthu angafune kuphatikizira izi m'chizoloŵezi chawo kuti apititse patsogolo kukhazikika kwa mapewa, kuchepetsa chiopsezo cha kupweteka kwa khosi ndi msana, komanso kupititsa patsogolo kukongola kwa thupi lonse.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Smith Shrug Gwirani ma barbell ndi manja onse awiri pogwiritsa ntchito kugwirizira, kuonetsetsa kuti manja anu ali motalikirana ndi mapewa. Sungani mapazi anu motalikirana m'lifupi, msana wanu molunjika, ndipo maso anu ayang'ane kutsogolo. Kwezani mapewa anu molunjika m'makutu mwanu mukugwedezeka, ndikuwongola manja anu molunjika popanda kupindika zigongono zanu. Tsitsani barbell kubwerera kumalo oyambira pang'onopang'ono, kulola kuti mapewa anu agwere mokwanira, ndikubwereza zolimbitsa thupi zomwe mukufuna kubwereza. Izinto zokwenza Smith Shrug Mayendedwe Oyendetsedwa: Kulakwitsa kwina kofala ndikuchita masewera olimbitsa thupi mwachangu kwambiri. Ndikofunikira kugwiritsa ntchito zoyenda pang'onopang'ono komanso zowongolera. Kuthamanga masewera olimbitsa thupi kungayambitse kuvulala ndipo sikungayang'ane minofu bwino. Kwezani barbell mosalala, mowongolera, gwirani kugundana pamwamba kwa kamphindi, kenako ndikutsitsanso pang'onopang'ono. Pewani Kudzaza: Osadzaza ma barbell ndi kulemera kwambiri. Izi zitha kubweretsa kupsinjika kapena kuvulala, makamaka pakhosi ndi kumbuyo kwanu. Yambani ndi kulemera komwe mungathe Smith Shrug Izibonelo ZeziNcezu Zakho Izinkomba ezixhelwayo zokufunda Smith Shrug? Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Smith Shrug. Komabe, monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunika kuyamba ndi zolemera zopepuka ndikuyang'ana mawonekedwe oyenera kuti musavulale. Ndibwinonso kukhala ndi mphunzitsi kapena munthu wodziwa kukutsogolerani poyambira. Smith Shrug imayang'ana minofu yam'mwamba ya trapezius yomwe ili kumtunda kwanu ndi khosi. Zochita izi zingathandize kusintha kaimidwe, mphamvu ya khosi, ndi kukhazikika kwa mapewa.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Smith Shrug? The Seated Smith Machine Shrug ndi mtundu wina womwe umalola kusuntha kolamulidwa komanso kudzipatula. The Incline Smith Machine Shrug imagogomezera misampha yapakati ndi yotsika, yopereka vuto lapadera. The One-Arm Smith Shrug ndi masewera olimbitsa thupi omwe amathandiza kuthana ndi kusalinganika kwa minofu mu trapezius. The Upright Row Smith Shrug amaphatikiza masewera olimbitsa thupi awiri kuti azitha kulimbitsa thupi kwambiri pamapewa ndi msampha. Izinto zokufunda ezishisa ezivumelekile Smith Shrug? Farmer's Walk: Zochitazi zimakwaniritsa Smith Shrugs osati kungogwira minofu ya trapezius komanso kulimbitsa mphamvu zogwira komanso kukhazikika kwa thupi lonse, zomwe ndizofunikira kwambiri pochita masewera olimbitsa thupi. Dumbbell Shrug: Zochita izi, monga Smith Shrug, zimayang'ana minofu ya trapezius koma imalola kuti pakhale kusuntha kokwanira ndi kayendetsedwe kake ka mkono, kupereka ntchito yolimbitsa thupi komanso yogwira ntchito kumtunda ndi mapewa. Amaxabiso angamahlekwane kanye Smith Shrug Smith Machine Shrug Workout Smith Shrug back exercise Smith Machine masewera olimbitsa thupi kumbuyo Kulimbitsa kumbuyo ndi Smith Shrug Smith Shrug njira Momwe mungachitire Smith Shrug Smith Machine back workout Smith Shrug kwa minofu yam'mbuyo Kuphunzitsanso ndi Smith Machine Tsatanetsatane wa zolimbitsa thupi za Smith Shrug