Levier (Levier) ka sɔgɔsɔgɔninjɛ

• Bahagian Badan: Bahagian Badan Latihan.
• Peralatan: Mesin cekak
• Otot Utama: Trapezius Upper Fibers
• Otot Sekunder: Levator Scapulae, Trapezius Middle Fibers

Pengenalan kepada Levier (Levier) ka sɔgɔsɔgɔninjɛ

Lever Shrug ye fanga degeli ye min bɛ ɲɛsin fɔlɔ trapezius sanfɛla fasaw ma, o bɛ dɛmɛ ka kamankun sabatili sabati ani ka jɔcogo ɲɛ. A bɛnnen don mɔgɔ kelen-kelen bɛɛ ma farikoloɲɛnajɛ hakɛ bɛɛ la, kɛrɛnkɛrɛnnenya la minnu b’a fɛ ka farikolo sanfɛla fanga bonya walima farikoloɲɛnajɛla minnu sen bɛ farikoloɲɛnajɛw la minnu bɛ u kamankun cɛsirilan barikama wajibiya. Mɔgɔ kelen-kelen bɛɛ bɛ se k’a fɛ ka nin farikoloɲɛnajɛ in kɛ walasa ka kɔkolo gɛlɛya nɔgɔya, k’u ka kɔrɔta seko ɲɛ, walima k’u ka farikoloɲɛnajɛ kɛcogo ɲɛ.

Melakukan: Panduan Langkah demi Langkah Levier (Levier) ka sɔgɔsɔgɔninjɛ

• Aw bɛ aw kɔ tilennen to, ka aw kun kɔrɔta, ka aw kamankunw lafiya, o kɔ aw bɛ aw kamankunw kɔrɔta dɔɔni dɔɔni ka taa sanfɛ i seko la i n’a fɔ aw b’a ɲini ka maga aw tulo la, ka aw bolokɔniw tilennen to.
• Aw bɛ aw jɔ dɔɔni lamaga sanfɛ walasa ka aw ka trapezius farikolo yɔrɔw sɔgɔsɔgɔcogo dɔn.
• Aw bɛ aw kamankunw jigin dɔɔni dɔɔni ka segin u daminɛyɔrɔ la, ka aw jija ka girinya kunbɛn a bɛɛ la.
• Aw bɛ segin nin lamaga in kan seginkanni hakɛ ɲininen na ka sɔrɔ aw jɔcogo ni a cogoya bɛnnen mara.

Tips untuk Melakukan Levier (Levier) ka sɔgɔsɔgɔninjɛ

• I ka lamagacogo kɔlɔsi: Misali min ka teli ka kɛ, o ye ka kɔrɔtɔ farikoloɲɛnajɛ la, ka baara kɛ ni fanga ye walasa ka girinya kɔrɔta ani ka a jigin. O tɛ dɔ bɔ farikoloɲɛnajɛ nafa dɔrɔn na, nka a bɛ dɔ fara joginni farati kan fana. O nɔ na, ​​aw bɛ girinya kɔrɔta cogo la min bɛ se ka kɔrɔsi, ka a minɛ sekɔndi kelen kɔnɔ lamaga sanfɛ, ka sɔrɔ ka a jigin dɔɔni dɔɔni.
• Aw kana aw kamankunw wuli: Mɔgɔ dɔw ka teli ka u kamankunw wuli ka taa ɲɛfɛ walima kɔfɛ u kamankunw kɔrɔtatuma na, o bɛ se ka kɛ sababu ye ka u kamankunw ni kɔw degun. Aw bɛ aw kamankunw tilennen to ani ka u lamaga sanfɛ ni duguma dɔrɔn.
• Aw bɛ aw kɔ to a la: Aw kana aw kɔ wuli ka taa ɲɛfɛ walima kɔfɛ ka aw to nin farikoloɲɛnajɛ in kɛli la barisa a bɛ se ka kɛ sababu ye

Levier (Levier) ka sɔgɔsɔgɔninjɛ Soalan Lazim

Adakah pemula boleh lakukan Levier (Levier) ka sɔgɔsɔgɔninjɛ?

Ɔwɔ, daminɛbagaw bɛ se ka Lever Shrug degeliw kɛ. Nka, a nafa ka bon ka a daminɛ ni girinya nɔgɔman ye walasa ka a cogoya ɲuman sɔrɔ ani ka joginw bali. I n’a fɔ a bɛ kɛ cogo min na degeliw kura bɛɛ la, nafa bɛ se ka kɛ a la ka degelikɛnɛ walima mɔgɔ min bɛ se kosɛbɛ, o ka degeliw jira fɔlɔ. Aw ye aw hakili to a la tuma bɛɛ ka aw fari sumaya sani aw ka farikoloɲɛnajɛ kɛcogo bɛɛ daminɛ.

Apakah variasi umum bagi Levier (Levier) ka sɔgɔsɔgɔninjɛ?

• Barbell Lever Shrug: Nin fɛn caman ɲɔgɔnna in na, barbell bɛ kɛ lever nɔ na, ​​o bɛ minɛcogo wɛrɛ di ani ka girinya tilacogo wɛrɛ di, o bɛ se ka gɛlɛya kɛrɛnkɛrɛnnen di kɔ sanfɛla ni kamankun fasaw ma.
• Kɔfɛ-levitiri sɔgɔli : Nin ye fɛn caman ɲɔgɔnna ye min ka bon kosɛbɛ, levitiri bɛ minɛ kɔ kɔfɛ, ka farikolo yɔrɔw laɲini ka bɔ yɔrɔ wɛrɛ la ani ka jɔcogo ɲuman sabati.
• Single-Arm Lever Shrug: O fɛn caman ɲɔgɔnnabɔli bɛ kɛ ni bolokɔni kelen ye a waati kelen na, o bɛ se ka dɛmɛ ka farikolo fan kelen-kelen bɛɛ farikolo yɔrɔw fara ɲɔgɔn kan ani k’u sinsin u kan.
• Overhead Lever Shrug: O fɛn caman ɲɔgɔnna in na, levier bɛ minɛ sanfɛ, o tɛ janfaw baara dɔrɔn, nka a bɛ kamankun, bolokɔni ani farikolo yɔrɔw fana minɛ walasa ka fɛn bɛɛ lajɛlen kɛ

Apakah latihan yang baik sebagai pelengkap untuk Levier (Levier) ka sɔgɔsɔgɔninjɛ?

• Barbell Deadlift : Nin degeli in ye Lever Shrug dafalen ye barisa a tɛ trapezius farikolo dɔrɔn de baara, nka a bɛ farikolo kuluba wɛrɛw fana sen don kɔ, senw ani kɔnɔbara la, ka fanga ni sabatili bɛɛ lajɛlen sabati min bɛ se k’i ka baara kɛcogo ɲɛ Lever kɔnɔ A bɛ a kamankunw wuli.
• Jiginni : Layini jɔlen bɛ Lever Shrug dafa barisa a bɛ sinsin fana sanfɛla trapezius ni deltoids kan, nka a bɛ dɔ fara a kan kamankunw lamagacogo ni barika bonya, o bɛ se ka dɛmɛ don ka a cogoya ɲuman mara ani ka joginni bali Lever Shrugs waati.