Barbell Zazzage 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 Zazzage Shrug

Barbell Seated Shrug wani motsa jiki ne na horarwa mai karfi wanda ya fi dacewa da tsokoki na trapezius a cikin baya da wuyanka, inganta matsayi da kuma taimakawa ga ƙarfin jiki na sama. Wannan motsa jiki ya dace da 'yan wasa, masu gina jiki, ko duk wanda ke neman haɓaka ma'anar tsokar jikinsu da ƙarfi. Mutane da yawa za su iya zaɓar haɗa Barbell Seated Shrug a cikin abubuwan yau da kullun don fa'idodinta don haɓaka kwanciyar hankali na kafaɗa, haɓaka ƙarfin wuyansa, da rawar da yake takawa wajen rigakafin rauni.

Yanayinta: tsammanin nuni a nuni Barbell Zazzage Shrug

• Tsayawa baya madaidaiciya da kafadunku ƙasa, ɗaga ƙwanƙwasa ta ɗaga kafadun ku zuwa kunnuwanku.
• Riƙe shrug na ɗan lokaci, da gaske mayar da hankali kan ƙanƙancewa a cikin tsokoki na trapezius na sama.
• Sannu a hankali saukar da barbell baya zuwa cinyoyin ku, yana tabbatar da cewa kun shimfiɗa kafadu sosai don samun shimfiɗa mai kyau.
• Maimaita tsarin don adadin maimaitawar da kuke so, tabbatar da kiyaye tsari mai kyau a duk lokacin motsa jiki.

Lajin Don yi Barbell Zazzage Shrug

• Motsi Mai Sarrafa: Kaɗa kafaɗunka kai tsaye zuwa sama zuwa ga kunnuwanka, da guje wa duk wani motsi ko motsi. Wannan kuskure ne na kowa wanda zai iya haifar da rauni. Ya kamata a sarrafa motsi kuma a hankali, ba mai sauri da jaki ba.
• Cikakkun Motsi: Tabbatar da ɗaukaka kafaɗunku gabaɗaya yayin shrug sannan ku rage su baya zuwa wurin farawa. Wannan yana tabbatar da cewa kuna aiki da tsokoki a duk faɗin motsin su.
• Guji Yin lodi: Daya daga cikin kura-kurai na yau da kullun shine amfani da nauyi mai yawa. Wannan zai iya haifar da nau'i mara kyau da kuma raunin da ya faru. Koyaushe farawa da nauyi za ku iya ɗauka cikin kwanciyar hankali don maimaitawa 10-12, kuma a hankali ƙara yayin da kuke samun ƙarfi.

Barbell Zazzage Shrug Tambayoyin Masu Nuna

Shi beginners za su iya Barbell Zazzage Shrug?

Ee, masu farawa za su iya yin motsa jiki na Barbell Seated Shrug. Duk da haka, yana da mahimmanci don farawa da nauyin nauyi don tabbatar da tsari mai kyau da kuma hana rauni. Hakanan yana da fa'ida a sami mai koyarwa na sirri ko ƙwararren mai zuwa motsa jiki ya kula da ƴan zama na farko don ba da jagora. The Barbell Seated Shrug da farko yana kai hari ga tsokoki na trapezius a cikin babba da wuyansa. Kamar kowane motsa jiki, yana da mahimmanci a yi dumi tukuna kuma a huce daga baya.

Me ya sa ya wuce ga Barbell Zazzage Shrug?

• Behind-The-Back Barbell Shrug: A cikin wannan bambancin, ana gudanar da barbell a bayan jiki, wanda ke kaiwa nau'in zaruruwan tsoka daban-daban a cikin trapezius da babba baya.
• Smith Machine Seated Shrug: Wannan bambancin yana amfani da injin Smith, wanda ke ba da kwanciyar hankali kuma yana ba ku damar mai da hankali kawai akan motsin shrug.
• Sama da kai sama da kai: Wannan bambance-bambancen ya shafi riƙe Barbell a saman kanka, wanda yake taimakawa shiga cikin ƙananan gungumen trapezius ya zama da inganci sosai.
• Fassara benci a frug: A cikin wannan bambance-bambancen, kuna aiwatar da ciyawar da ke kwance a kan benc na trapezus.

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

• Layi Madaidaici: Madaidaicin jere ya cika Barbell Seated Shrug ta hanyar yin aiki da tsokoki na trapezius daga wani kusurwa daban-daban, don haka inganta ci gaban yankin baya da wuyansa.
• Ƙimar Ƙarfafawa: Ƙirar da aka yi a baya shine babban madaidaici ga Barbell Seated Shrug yayin da suke yin niyya a gefe da na gaba na tsokoki na deltoid, suna taimakawa wajen daidaita ƙarfi da ƙaya na yankin kafada.