Barbell Behind The Back Shrug

• Sakonnin ƙafa: AyyaAna karin ayyaAna.
• Kayan aiki: Wurin roba.
• Musulunci Masu gudummawa: Trapezius Upper Fibers
• Musulunci Masu ɗauke da masu gudummawa: Levator Scapulae

Sakonni ga Barbell Behind The Back Shrug

Barbell Behind Back Shrug wani motsa jiki ne na horarwa mai karfi wanda ya fi dacewa da tsokoki na trapezius, haɓaka ƙarfin jiki na sama da inganta matsayi. Yana da kyau ga 'yan wasa, masu gina jiki, ko duk wanda ke neman bunkasa baya na baya, tsokoki na kafada, da kuma cikakken kwanciyar hankali na jiki. Ta hanyar haɗa wannan motsa jiki a cikin abubuwan yau da kullun, mutane na iya haɓaka ma'anar tsoka, haɓaka wasan motsa jiki, da rage haɗarin rauni a cikin babban jiki.

Yanayinta: tsammanin nuni a nuni Barbell Behind The Back Shrug

• Tsaya ƙafafunku nisan hip-up, baya madaidaiciya, kuma idanunku suna kallon gaba.
• A hankali ɗaga kafaɗunku zuwa kunnuwanku gwargwadon iyawa, riƙe hannunku madaidaiciya da tabbatar da cewa kuna ɗaga barbell ta amfani da tsokoki na kafada, ba hannun ku ba.
• Dakata na ɗan lokaci a saman motsin, sannan a hankali runtse barbell baya zuwa wurin farawa.
• Maimaita wannan motsi don adadin da ake so na maimaitawa, tabbatar da kiyaye kyakkyawan tsari a duk lokacin motsa jiki.

Lajin Don yi Barbell Behind The Back Shrug

• ** Riko ***: Rike sandar da hannuwanku dan fadi fiye da fadin kafada. Ya kamata tafin hannunka su kasance suna fuskantar jikinka. Ka guji riƙe ƙwanƙwasa sosai saboda wannan na iya raunana wuyan hannu da hannaye. Maimakon haka, mayar da hankali kan yin amfani da kafada da tsokoki na baya don ɗaga nauyi.
• **Motsin da ake sarrafawa**: Ka ɗaga kafaɗunka kai tsaye zuwa ga kunnuwanka ka riƙe na ɗan lokaci a saman motsin. Sa'an nan kuma, runtse kafadun ku baya cikin tsari mai sarrafawa. Ka guji firgita ko amfani da ƙarfi don ɗaga nauyi. Wannan na iya haifar da rauni kuma baya kaiwa ga tsokar da aka yi niyya yadda ya kamata.
• ** Zaɓin Nauyi ***: Zaɓi nauyin da ke da ƙalubale amma yana ba ku damar kiyaye tsari mai kyau a duk lokacin motsa jiki. Idan kun samu

Barbell Behind The Back Shrug Tambayoyin Masu Nuna

Shi beginners za su iya Barbell Behind The Back Shrug?

Ee, masu farawa zasu iya yin motsa jiki na Barbell Behind The Back Shrug. Koyaya, yana da mahimmanci don farawa da ƙaramin nauyi don tabbatar da tsari mai kyau da hana rauni. Hakanan ana ba da shawarar samun mai koyarwa ko ƙwararren mutum ya kula da aikin don tabbatar da yin shi daidai. Kamar kowane sabon motsa jiki, yana da mahimmanci don ƙara nauyi a hankali yayin da ƙarfi da jin daɗi tare da motsa jiki ke ƙaruwa.

Me ya sa ya wuce ga Barbell Behind The Back Shrug?

• Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Kaya
• Fasaha benci: wannan bambance-bambancen ya ƙunshi kwance fuskoki a kan benci mai ban sha'awa, riƙe barbell ko dumbbell da kuma birgima kafada.
• Smith Machine Shrug: Wannan bambancin yana amfani da injin Smith, wanda zai iya taimakawa wajen samar da kwanciyar hankali da mayar da hankali kan motsa jiki a kan tarkuna.
• Kettlebell Shrug: Wannan bambancin yana amfani da kettlebells maimakon ƙwanƙwasa, yana samar da nau'i daban-daban da kewayon motsi.

Me suna da abin da ya sanya ɗaukehawa ga Barbell Behind The Back Shrug?

• Layi Madaidaici: Wannan motsa jiki ya cika Barbell Behind The Back Shrug ta hanyar yin aiki ba kawai tsokoki na trapezius ba har ma da deltoids da biceps, suna ba da cikakkiyar motsa jiki na jiki.
• Fuskar Fuskar: Fuskar da ke jan aiki na deltoids na baya, tarkuna na sama, da tsokoki na rotator cuff, wanda ya dace da Barbell Behind The Back Shrug ta hanyar ƙarfafa ɗaurin kafada gabaɗaya da haɓaka matsayi.