Thumbnail for the video of exercise: Tsitsani Shrug

Tsitsani Shrug

Umakhi woMsebenzi

Inhloko yeziNdawoMakontekta ni wa kufanya mazoezi ya sehemu za mwili.
IdivayisiMigergo
Imimiselo eqhaphoTrapezius Upper Fibers
Amashwa eqhaphoLevator Scapulae
AppStore IconGoogle Play Icon

Thola ithwalelo lendlela entsha esebenzayo!

Ukuxhumana kwe Tsitsani Shrug

The Incline Shrug ndi ntchito yophunzitsa mphamvu yomwe imayang'ana kwambiri minofu yam'mwamba ya trapezius, kuthandiza kupititsa patsogolo kukhazikika kwa mapewa ndi mphamvu yapamwamba ya thupi. Ndizoyenera kwa onse oyamba kumene komanso okonda masewera olimbitsa thupi, chifukwa amatha kusinthidwa mosavuta kuti agwirizane ndi msinkhu uliwonse. Anthu angafune kuphatikizira izi muzochita zawo kuti asinthe kaimidwe, kupewa kukhumudwa kwa khosi ndi mapewa, komanso kupititsa patsogolo masewera awo onse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Tsitsani Shrug

  • Sungani mapazi anu pansi kuti mukhale okhazikika ndipo onetsetsani kuti khosi lanu silinalowererepo.
  • Pang'onopang'ono kwezani ma dumbbells molunjika m'makutu mwanu pogwedeza mapewa anu, kuonetsetsa kuti manja anu akuwongoka panthawi yonseyi.
  • Gwirani malo pamwamba kwa kamphindi, ndikufinya mapewa anu.
  • Pang'ono ndi pang'ono tsitsani ma dumbbells kubwerera kumalo oyambira, kubwereza masewera olimbitsa thupi omwe mukufuna kuti mubwererenso.

Izinto zokwenza Tsitsani Shrug

  • Kugwira Moyenera: Kugwira kwanu pa dumbbells ndikofunikira. Gwirani ma dumbbells ndi manja anu kuyang'ana torso. Manja anu ayenera kukhala otambalala pang'ono kusiyana ndi mapewa m'lifupi mwake. Pewani kugwira ma dumbbells mwamphamvu kwambiri chifukwa izi zitha kusokoneza manja anu ndi manja anu.
  • Mayendedwe Olamuliridwa: Chinsinsi chothandizira kwambiri kutsika kwapang'onopang'ono ndiko kuchita masewera olimbitsa thupi pang'onopang'ono, mowongolera. Kwezani ma dumbbells mwa kukweza mapewa anu m'mwamba momwe mungathere pamene mukuwongoka manja anu. Imani pamwamba pa kayendedwe ka sekondi, kenako pang'onopang'ono muchepetse ma dumbbells kubwerera kumalo oyambira. Pewani kugwiritsa ntchito

Tsitsani Shrug Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Tsitsani Shrug?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Incline Shrug. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndibwinonso kukhala ndi mphunzitsi wolimbitsa thupi kapena munthu wodziwa zambiri awonetse kaye masewerawa kuti atsimikizire kuti mukumvetsetsa mayendedwe oyenera. Monga momwe zimakhalira ndi masewera olimbitsa thupi, chinsinsi ndikuyamba pang'onopang'ono, kuonjezera kulemera pang'onopang'ono pamene mphamvu ikuwonjezeka, ndipo nthawi zonse muziika patsogolo mawonekedwe oyenera kuposa kunyamula katundu.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Tsitsani Shrug?

  • Barbell Incline Shrug: Mtunduwu umagwiritsa ntchito chotchinga m'malo mwa dumbbell, kupereka kugawa kolemetsa kosiyana ndi zovuta ku minofu.
  • Smith Machine Incline Shrug: Kusiyanaku kumagwiritsa ntchito makina a Smith, omwe angapereke kukhazikika komanso kulola kuti zolemera zolemera zigwiritsidwe ntchito.
  • Kettlebell Incline Shrug: Izi zimaphatikizapo kugwiritsa ntchito kettlebell, zomwe zingapereke vuto lapadera chifukwa cha kugawa kwawo kosiyanasiyana.
  • Resistance Band Incline Shrug: Baibuloli limagwiritsa ntchito gulu lotsutsa, lomwe lingapereke mtundu wina wa kukana ndi kutsutsa minofu, ndipo lingakhale lopindulitsa kwambiri kwa iwo omwe ali ndi vuto limodzi.

Izinto zokufunda ezishisa ezivumelekile Tsitsani Shrug?

  • Mizere Yowongoka: Mofanana ndi mizere yowongoka, mizere yowongoka imagwira ntchito ya trapezius ndi deltoids, komanso imagwiranso ntchito ndi biceps ndi minofu yapamphuno, zomwe zimathandiza kumanga mphamvu zonse zam'mwamba ndi zolimbitsa thupi.
  • Nkhope Zimakoka: Zochitazi zimakwaniritsa kukwera kwa shrug pamene imayang'ana kumbuyo kwa deltoids ndi misampha yapakati ndi yapansi, yomwe nthawi zambiri imanyalanyazidwa, kuthandiza kupititsa patsogolo thanzi la mapewa ndi kaimidwe komanso kumapangitsanso mphamvu ya shrug incline poonetsetsa kuti minofu yonse ya trapezius ili bwino. ntchito.

Amaxabiso angamahlekwane kanye Tsitsani Shrug

  • Tsitsani Dumbbell Shrug
  • Masewera Olimbitsa Msana
  • Dumbbell Back Workout
  • Dulani Shrug kwa Minofu Yakumbuyo
  • Kuchita Zolimbitsa Thupi Zam'mbuyo ndi Ma Dumbbells
  • Incline Shrug Back Training
  • Dumbbell Incline Shrug Technique
  • Ntchito Yomanga Minofu Yakumbuyo
  • Kuthamanga kwa Dumbbell Shrug Workout
  • Zolimbitsa Thupi za Dumbbell for Back Strength