Cable Shrug

• Sakonnin ƙafa: AyyaAna karin ayyaAna.
• Kayan aiki: Wada ta hurna.
• Musulunci Masu gudummawa: Trapezius Upper Fibers
• Musulunci Masu ɗauke da masu gudummawa: Trapezius Middle Fibers

Sakonni ga Cable Shrug

Cable Shrug wani motsa jiki ne na horarwa mai karfi wanda ya fi dacewa da tsokoki na trapezius a cikin babba da wuyanka, wanda zai iya taimakawa wajen inganta matsayi da kuma rage haɗarin ciwon baya da wuyansa. Babban motsa jiki ne ga masu farawa da masu sha'awar motsa jiki na ci gaba, saboda ana iya daidaita shi cikin sauƙi don dacewa da matakan ƙarfin mutum ɗaya. Mutane na iya zaɓar haɗa Cable Shrugs a cikin aikin motsa jiki na yau da kullun don haɓaka kwanciyar hankali na kafaɗa, haɓaka ƙarfin jiki gabaɗaya, da cimma daidaito da daidaiton jiki.

Yanayinta: tsammanin nuni a nuni Cable Shrug

• Ɗauki sandar kebul ɗin tare da hannaye biyu, tafin hannunku suna fuskantar cinyoyinku da faɗin kafaɗa.
• Tsaya tsaye, riƙe hannunka cikakke, kuma fara motsa jiki ta hanyar karkatar da kafadu zuwa kunnuwa, yayin da kake ajiye hannunka har yanzu.
• Riƙe matsayi mafi girma na ɗan lokaci, jin ƙanƙara a cikin tsokoki na trapezius na sama.
• Sannu a hankali rage nauyin baya zuwa wurin farawa, ba da damar kafadu su cika cikakke zuwa ƙasa, kuma maimaita motsa jiki don adadin da ake so na maimaitawa.

Lajin Don yi Cable Shrug

• **Motsin Sarrafa**: Makullin yin Cable Shrugs yadda ya kamata shine a mai da hankali kan motsi mai sarrafawa. A hankali ɗaga kafaɗun ku zuwa kunnuwanku a cikin motsin murzawa, riƙe na ɗan lokaci a saman, sannan a hankali runtse su zuwa ƙasa. A guji firgita ko yin amfani da kuzari don ɗaga ma'aunin nauyi, saboda hakan na iya haifar da rauni kuma yana rage tasirin motsa jiki.
• ** Mayar da hankali ga Muscles na Trapezius ***: Dalilin Cable Shrugs shine ƙarfafa tsokoki na trapezius, wanda ke cikin wuyanka da babba baya. Tabbatar da matsi wadannan tsokoki a saman shrug. Kuskuren gama gari shine amfani da

Cable Shrug Tambayoyin Masu Nuna

Shi beginners za su iya Cable Shrug?

Ee, masu farawa zasu iya yin motsa jiki na Cable Shrug. Wani motsa jiki ne mai sauƙi wanda ke kaiwa ga tsokoki na trapezius a baya da kafadu. Koyaya, kamar kowane sabon motsa jiki, yana da mahimmanci ga masu farawa su fara da ma'aunin nauyi don tabbatar da cewa suna amfani da tsari daidai kuma don hana rauni. Hakanan yana da taimako don samun mai koyarwa ko gogaggen mai zuwa motsa jiki ya duba fom ɗin ku.

Me ya sa ya wuce ga Cable Shrug?

• The Behind-The-Back Cable Shrug: A cikin wannan sigar, za ku tsaya tare da bayanku zuwa na'urar ta USB, kuna riƙe da kebul a bayanku kuma kuna shuru.
• A daya tilog na hannu yayi shrug: wannan bambance-bambancen ya ƙunshi amfani da hannu ɗaya a lokaci guda don aiwatar da shrug, yana barin motsa jiki mai mayar da hankali akan kowane kafada.
• Wurin Zazzagewar Cable Shrug: Don wannan bambancin, kuna zaune a kan benci ko wurin zama a gaban injin kebul, kuna yin shrug a wurin zama.
• Cable Shrug tare da Juyawa na waje: A cikin wannan sigar, kuna yin shrug yayin da kuke jujjuya kafaɗunku waje, wanda zai iya taimakawa wajen yin aikin tsokoki ta wata hanya daban.

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

• Barbell Upright Row: Wannan motsa jiki yana aiki da trapezius da tsokoki na deltoid, kama da Cable Shrug, amma kuma yana shiga biceps da goshi, yana mai da shi babban motsa jiki na gaba don ƙarfin jiki da daidaituwa.
• Reverse Fly: Wannan motsa jiki yana ƙaddamar da deltoids na baya da tsokoki na baya, yana samar da ma'auni mai kyau ga Cable Shrug ta hanyar yin aiki da tsokoki masu adawa, wanda zai iya taimakawa wajen hana rashin daidaituwa na tsoka da kuma taimakawa wajen samar da matsayi mafi kyau.