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 mai ƙarfi wanda ke kaiwa ga tsokoki na trapezius a cikin babba da wuyan ku, yana inganta ingantaccen matsayi da kwanciyar hankali na kafada. Yana da kyakkyawan motsa jiki ga masu farawa da masu sha'awar motsa jiki na ci gaba saboda sauƙi da inganci. Mutane da yawa za su iya zaɓar wannan motsa jiki don haɓaka ƙarfin jikinsu na sama, inganta aikinsu na motsa jiki, ko don ƙara ma'ana zuwa yankin baya na sama da kafada.

Yanayinta: tsammanin nuni a nuni Barbell Shrug

• Ɗaga kararrawa ta ɗaga kafaɗun ku gwargwadon iko yayin da kuke fitar da numfashi. Tsaya hannuwanku madaidaiciya yayin wannan motsi.
• Riƙe haɗin gwiwa a saman na daƙiƙa guda.
• Rage barbell ɗin baya zuwa matsayin asali yayin shakarwa.
• Maimaita motsi don adadin maimaitawa.

Lajin Don yi Barbell Shrug

• Daidaitaccen Riko: Rike sandar tare da riko dan fadi fiye da fadin kafada. Ya kamata tafin hannunka su kasance suna fuskantar jikinka. Ka guji kama kararrawa da fadi ko kunkuntar saboda zai iya daure wuyan hannu da iyakance kewayon motsi.
• Motsi Mai Sarrafa: Kaɗa kafaɗunka kai tsaye zuwa saman rufin ka riƙe na daƙiƙa guda a saman motsin. Ka guje wa mirgina kafadu saboda wannan na iya haifar da rauni kuma baya kaiwa ga tsokar da aka yi niyya yadda ya kamata. Har ila yau, kauce wa yin amfani da hanzari don ɗaga nauyi; motsi ya kamata ya kasance a hankali kuma a sarrafa shi.
• Nauyin Da Ya Dace: Fara da nauyi wanda zaku iya ɗauka cikin nutsuwa don maimaitawa 10 zuwa 12. Kuskure na yau da kullun shine yin amfani da nauyi mai yawa, wanda

Barbell Shrug Tambayoyin Masu Nuna

Shi beginners za su iya Barbell Shrug?

Ee, masu farawa zasu iya yin motsa jiki na Barbell Shrug. Yana da motsa jiki mai sauƙi kuma madaidaiciya wanda ke kaiwa ga tsokoki na trapezius a cikin baya da kafadu. Koyaya, kamar kowane motsa jiki, yana da mahimmanci ga masu farawa su fara da nauyi mai sauƙi don tabbatar da cewa suna amfani da tsari daidai kuma don hana rauni. Hakanan yana da fa'ida a sami mai koyarwa na sirri ko gogaggen ɗan wasan motsa jiki ya kula da ƴan lokutan farko don ba da jagora da amsawa.

Me ya sa ya wuce ga Barbell Shrug?

• Behind-the-Back Barbell Shrug: Ana yin wannan bambancin tare da barbell da aka yi a baya, wanda ke kaiwa wurare daban-daban na tsokoki na trapezius.
• Sama da Barbell Shrug: A cikin wannan bambancin, ana riƙe da barbell a sama tare da madaidaiciyar hannaye, yana mai da hankali kan trapezius na sama da kwanciyar hankali na kafada.
• Karkata mai ban tsoro: Anyi wannan akan withline mai fage tare da barbell, wanda ke ba da damar wani kusurwa daban da kuma maƙasudin trapezus.
• Seated Barbell Shrug: Ana yin wannan bambancin yayin da ake zaune, wanda ke kawar da amfani da ƙananan jiki kuma yana ba da fifiko ga tarko.

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

• Layukan madaidaiciya sune babban madaidaicin ga Barbell Shrugs yayin da suke aiki da trapezius da tsokoki na deltoid, haɓaka ƙarfin kafada da sassauci.
• Dumbbell Lateral Raises kuma yana haɓaka Barbell Shrugs yayin da suke kai hari ga deltoids da tsokoki na trapezius na sama, inganta motsin kafada da ba da gudummawa ga daidaiton motsa jiki na sama.