Barbell sigilen bɛ a kamankunw kan

• Bahagian Badan: Bahagian Badan Latihan.
• Peralatan: Barbel
• Otot Utama: Trapezius Upper Fibers
• Otot Sekunder: Levator Scapulae

Pengenalan kepada Barbell sigilen bɛ a kamankunw kan

Barbell Seated Shrug ye fanga degeli ye min bɛ ɲɛsin fɔlɔ trapezius farikolo yɔrɔw ma i kɔ sanfɛla ni i kɔ la, ka jɔcogo ɲɛ ani ka dɛmɛ don farikolo sanfɛla fanga bɛɛ lajɛlen na. Nin farikoloɲɛnajɛ in ka ɲi farikoloɲɛnajɛlamɔgɔw ma, farikoloɲɛnajɛlamɔgɔw ma, walima mɔgɔ o mɔgɔ b’a fɛ k’u farikolo sanfɛla farikolo ɲɛfɔli n’a fanga bonya. Mɔgɔ kelen-kelen bɛɛ bɛ se k’a sugandi ka Barbell Seated Shrug don u ka delinako la, a nafa kosɔn kamankun sabatili la, ka kɔ fanga bonya, ani a jɔyɔrɔ joginw kunbɛnni na.

Melakukan: Panduan Langkah demi Langkah Barbell sigilen bɛ a kamankunw kan

• Aw bɛ aw kɔ tilennen to ka aw kamankunw to duguma, aw bɛ barajuru kɔrɔta ni aw ye aw kamankunw kɔrɔta san fɛ ka taa aw tulo fan fɛ.
• Aw bɛ aw kunkolo wuli dɔɔni, aw bɛ aw sinsin tiɲɛ na aw ka sanfɛla trapezius farikolo yɔrɔw sɔgɔsɔgɔli kan.
• Aw bɛ barajuru jigin dɔɔni dɔɔni ka segin ka jigin fo ka se aw cɛmancɛ ma, ka aw jija ka aw kamankunw janya ka ɲɛ walasa ka se ka wuli ka ɲɛ.
• Aw bɛ segin o kɛcogo kan aw b’a fɛ ka segin-ka-bɔnye hakɛ min sɔrɔ, aw bɛ aw jija ka cogo ɲuman mara degeliw bɛɛ kɔnɔ.

Tips untuk Melakukan Barbell sigilen bɛ a kamankunw kan

• Lamagacogo min bɛ kɔlɔsi: Aw bɛ aw kamankunw kɔrɔta ka taa sanfɛ ka taa aw tulo fan fɛ, aw kana lamaga lamaga walima lamaga wulibali si kɛ. O ye fili ye min bɛ kɛ tuma caman na, min bɛ se ka kɛ sababu ye ka mɔgɔ jogin. Lamaga-lamagali ka kan ka kɔlɔsi ani ka kɛ dɔɔni dɔɔni, a man kan ka teliya ani ka wuli.
• Lamaga-lamagali dafalen: Aw bɛ aw jija ka aw kamankunw kɔrɔta pewu aw kamankunw kɔrɔta waati la, o kɔ aw bɛ u jigin ka segin ka jigin fo ka se u daminɛyɔrɔ ma. O b’a to i bɛ farikolo yɔrɔw baara u ka lamaga-lamagali bɛɛ la.
• Aw ye aw yɛrɛ tanga doni girinman ma: Misali minnu ka teli ka kɛ, olu dɔ ye ka girinya kojugu kɛ. O bɛ se ka kɛ sababu ye ka a cogoya bɛnbali la ani ka joginw sɔrɔ minnu bɛ se ka kɛ. Aw bɛ a daminɛ tuma bɛɛ ni girinya ye aw bɛ se ka min minɛ ka ɲɛ fo segin 10-12, ka dɔ fara a kan dɔɔni dɔɔni ni aw fanga bɛ ka bonya

Barbell sigilen bɛ a kamankunw kan Soalan Lazim

Adakah pemula boleh lakukan Barbell sigilen bɛ a kamankunw kan?

Ɔwɔ, daminɛbagaw bɛ se ka Barbell Seated Shrug degeliw kɛ. Nka, a nafa ka bon ka a daminɛ ni girinya nɔgɔman ye walasa ka a cogoya ɲuman sɔrɔ ani ka joginni bali. Nafa b’a la fana ni mɔgɔ yɛrɛ degebaga walima farikoloɲɛnajɛla ŋana dɔ ka kɛ ka kalan fɔlɔw kɔlɔsi walasa ka bilasirali kɛ. Barbell Seated Shrug bɛ ɲɛsin fɔlɔ trapezius farikolo yɔrɔw ma minnu bɛ kɔ sanfɛla ni kɔ la. I n’a fɔ farikoloɲɛnajɛ tɔw bɛɛ, a nafa ka bon ka kɔn ka aw fari sumaya ani ka aw fari nɛnɛ o kɔfɛ.

Apakah variasi umum bagi Barbell sigilen bɛ a kamankunw kan?

• Kɔ kɔfɛ Barbell Shrug: O fɛn caman ɲɔgɔnna in na, barbell bɛ minɛ farikolo kɔfɛ, o min bɛ farikolo yɔrɔ suguya caman laɲini trapezius ni kɔ sanfɛla la.
• Smith Machine Seated Shrug: Nin fɛn caman ɲɔgɔnna in bɛ baara kɛ ni Smith masin ye, min bɛ sabatili di ani k’a to i bɛ se ka i sinsin shrug lamagacogo dɔrɔn kan.
• Sanfɛ Barbell Shrug: O fɛn caman ɲɔgɔnna ye ka barbell minɛ i kun sanfɛ, o bɛ dɛmɛ ka trapezius duguma farikolo yɔrɔw minɛ ka ɲɛ.
• Incline Bench Barbell Shrug: Nin fɛn caman ɲɔgɔnna in na, i bɛ shrug kɛ k’a sɔrɔ i ɲɛda dalen bɛ incline bench kan, o bɛ lamaga kɛcogo Changer ani ka trapezius muscle yɔrɔ wɛrɛw laɲini.

Apakah latihan yang baik sebagai pelengkap untuk Barbell sigilen bɛ a kamankunw kan?

• Jiginni : Layini jɔlen bɛ Barbell Seated Shrug dafa ni trapezius farikolo yɔrɔw baara ye ka bɔ yɔrɔ wɛrɛ la, o la, kɔ sanfɛla ni kɔkolo yɔrɔ yiriwali bɛ bonya.
• Kɛrɛfɛla wulicogo : Kɛrɛfɛla kɔrɔtali ye Barbell Seated Shrug dafalanba ye barisa u bɛ deltoid fasaw kɛrɛfɛyɔrɔw ni ɲɛfɛla yɔrɔw laɲini, o bɛ dɛmɛ ka kamankun yɔrɔ fanga ni a cɛɲi balan.