Barbell Shrug

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

Sakonni ga Barbell Shrug

Barbell Shrug wani motsa jiki ne na horarwa mai karfi wanda ya fi dacewa da tsokoki na trapezius a cikin babba da wuyanka, yana ba da gudummawa ga ingantaccen matsayi, kwanciyar hankali na kafada, da ƙarfin jiki na sama. Wannan motsa jiki ya dace da daidaikun mutane na kowane matakan motsa jiki, tun daga masu farawa zuwa ’yan wasa masu ci gaba, waɗanda ke neman haɓaka yanayin yanayin jikinsu na sama. Mutane za su iya zaɓar haɗa Barbell Shrugs a cikin ayyukan motsa jiki na yau da kullun ba don fa'idodin jiki kawai ba, har ma don rawar da yake takawa wajen rigakafin rauni da haɓaka aiki a cikin wasu ɗagawa da wasanni.

Yanayinta: tsammanin nuni a nuni Barbell Shrug

• Riƙe hannunka gabaɗaya, barin barbell ya rataya a gaban cinyoyinka.
• Ɗaga kafaɗun ku zuwa kunnuwanku gwargwadon iyawa, ba tare da lanƙwasa gwiwar gwiwarku ba ko motsa ƙwanƙwasa da hannuwanku, kuna mai da hankali kan ƙanƙancewar tarkonku.
• Riƙe ƙanƙara don daƙiƙa ɗaya a saman motsi.
• Sannu a hankali rage kafadu zuwa wurin farawa, tabbatar da motsi mai sarrafawa kuma kada ku bar ma'auni kawai ya sauke baya.

Lajin Don yi Barbell Shrug

• Rike Da Kyau: Rike sandar sandar tare da riko na sama (hannun hannu suna fuskantar jikinka) kuma hannayenka sun ɗan faɗi fiye da faɗin kafaɗa. Ka guje wa riƙon ƙwanƙwasa da ƙarfi ko sako-sako saboda hakan na iya dagula wuyan hannu.
• Motsi Mai Sarrafa: Ka ɗaga kafaɗunka kai tsaye zuwa ga kunnuwanka gwargwadon iko, sannan ka rage baya ta hanyar sarrafawa. Ka guji yin amfani da biceps ɗinka don ɗaga barbell, saboda wannan na iya haifar da rashin daidaituwar tsoka da rauni. Ya kamata a motsa motsi ta hanyar tsokoki na trapezius, ba makamai ba.
• Guji Mirgina Kafadu: Kuskure na gama gari shine mirgine kafadu baya a saman motsi. Wannan

Barbell Shrug Tambayoyin Masu Nuna

Shi beginners za su iya Barbell Shrug?

Ee, masu farawa zasu iya yin motsa jiki na Barbell Shrug. Koyaya, yana da mahimmanci don farawa da ƙaramin nauyi don tabbatar da tsari daidai da hana rauni. Sigar da ta dace ta haɗa da miƙewa tsaye, riƙe ƙwanƙwasa da hannaye biyu, da ɗaga kafaɗun sama zuwa kunnuwa ba tare da lanƙwasa gwiwar hannu ba ko amfani da ƙafafu ko baya. Hakanan yana da fa'ida a sami mai koyarwa ko gogaggen mutum ya halarta don ba da jagora.

Me ya sa ya wuce ga Barbell Shrug?

• Bayan-da-baya Barbell Shrug: Ana yin wannan ta hanyar riƙe barbell a bayanka, wanda ke kaiwa tarko daga wani kusurwa daban.
• Babban Barbell Shrug: Wannan bambancin ya ƙunshi riƙe da barbell a sama, wanda ba kawai yana aiki da tarko ba amma har ma da kafadu da makamai.
• Zauren Barbell Shrug: Ana yin sa yayin da ake zaune, wannan bambance-bambancen yana taimakawa ware tarko ta hanyar iyakance shigar ƙasan jiki.
• FDLING CHNLAL shrug fawa: an yi wannan a kan wani m benci, wanda ya canza kusurwa na shrug da kuma hari sassa daban daban na tsoka na trapezus.

Me suna da abin da ya sanya ɗaukehawa ga Barbell Shrug?

• Layin Madaidaici wani motsa jiki ne wanda ya dace da Barbell Shrug, kamar yadda kuma ya mayar da hankali kan trapezius na sama da deltoids, yana taimakawa wajen ƙarfafa ƙarfi da girma a cikin baya da kafada.
• Tafiya na Manomi ya cika Barbell Shrug saboda ba wai kawai yana ƙarfafa tarko ba, kamar shrug, amma kuma yana inganta ƙarfin kamawa da kwanciyar hankali, wanda zai iya haɓaka aikin gabaɗaya da daidaito yayin shrugs.