Girman Nauyin Jiki

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

Sakonni ga Girman Nauyin Jiki

Shrug Jiki mai sauƙi ne, duk da haka motsa jiki mai tasiri wanda da farko ke kai hari ga tsokoki na trapezius, yana taimakawa haɓaka matsayi da ƙarfin jiki na sama. Wannan motsa jiki yana da kyau ga daidaikun mutane na kowane matakan motsa jiki, saboda ba ya buƙatar kayan aiki kuma ana iya yin shi a ko'ina. Mutane na iya so su haɗa Shrugs na Jiki a cikin aikin motsa jiki na yau da kullun don haɓaka kwanciyar hankali na kafada, haɓaka haɓakar tsoka, da tallafawa ayyukan babban jiki gabaɗaya.

Yanayinta: tsammanin nuni a nuni Girman Nauyin Jiki

• A hankali ɗaga kafaɗun ku zuwa kunnuwanku gwargwadon iyawa, yayin da kuke riƙe hannayenku cikin annashuwa da madaidaiciya.
• Riƙe wannan matsayi na ɗan lokaci, jin tashin hankali a cikin tsokoki na trapezius na sama.
• Sannu a hankali rage kafadu zuwa wurin farawa, tabbatar da motsi mai sarrafawa.
• Maimaita wannan tsari don adadin maimaitawar da kuke so, kuna tunawa don kula da matsayi mai kyau a duk lokacin motsa jiki.

Lajin Don yi Girman Nauyin Jiki

• Motsin Sarrafa: Makullin cin nasara shrug na jiki ana sarrafa shi, ƙungiyoyi da gangan. Ɗaga kafaɗun ku zuwa kunnuwanku a cikin santsi, motsi mai sarrafawa, riƙe na ɗan lokaci, sa'an nan kuma rage su baya. Ka guje wa motsi ko motsi mai sauri, wanda zai iya haifar da ciwon tsoka ko rauni.
• Mayar da hankali a kan Dama Dama: Girman nauyin jiki ya fi mayar da hankali ga tsokoki na trapezius a cikin baya da wuyanka. Tabbatar cewa kuna mai da hankali kan waɗannan tsokoki yayin da kuke yin aikin. Kuskure na yau da kullun shine amfani da hannunka ko ƙananan baya don ɗagawa, wanda zai haifar da sigar da ba ta dace ba

Girman Nauyin Jiki Tambayoyin Masu Nuna

Shi beginners za su iya Girman Nauyin Jiki?

Ee, masu farawa za su iya yin motsa jiki na Jiki Shrug. Yana da motsa jiki mai sauƙi da tasiri wanda ke kaiwa ga tsokoki na trapezius a cikin baya da kafadu. Duk da haka, yana da mahimmanci ga masu farawa su fara da ƙarfin haske kuma a hankali ƙara shi a kan lokaci don guje wa raunin da ya faru. Koyaushe tuna don kula da tsari da fasaha mai kyau don samun mafi kyawun motsa jiki da hana rauni ko rauni. Idan ba ku da tabbacin yadda ake yin wannan motsa jiki, yana iya zama taimako don samun jagora daga ƙwararrun motsa jiki.

Me ya sa ya wuce ga Girman Nauyin Jiki?

• Shrug Nauyin Jiki Tare da Ƙungiyoyin Juriya: Wannan ya haɗa da yin amfani da makada na juriya yayin aiwatar da shrug na gargajiya na jiki, ƙara ƙarin tashin hankali da juriya.
• Shrug Nauyin Jiki Mai Hannu Daya: Wannan bambancin ya ƙunshi yin shrug tare da hannu ɗaya a lokaci guda, taimakawa wajen ware da yin aiki kowace kafaɗa ɗaiɗaiku.
• Shrug Nauyin Jiki Tare da Girman Ƙafa: A cikin wannan bambance-bambancen, kuna ɗaga ƙafafunku akan ingantaccen dandamali, ƙara wahala da shigar da ainihin cikin ƙarfi.
• Girman Jikin Jiki na bango: Wannan bambancin yana buƙatar ka tsaya da bango kuma ka yi shrug, wanda ke taimakawa wajen kiyaye tsari da matsayi mai kyau yayin motsa jiki.

Me suna da abin da ya sanya ɗaukehawa ga Girman Nauyin Jiki?

• Juyawa: Wannan motsa jiki yana aiki akan jiki na sama, musamman tsokoki na baya da kafada, yana ba da daidaiton motsa jiki lokacin da aka haɗa shi da Shrugs na Jiki waɗanda ke da alaƙa da tsokar trapezius.
• Planks: Tsare-tsare babban motsa jiki ne don haɓaka shrugs na Jiki yayin da suke yin aiki da ƙarfafa ainihin, wanda ke da mahimmanci don kiyaye kwanciyar hankali da matsayi yayin bushewa, don haka hana yiwuwar raunin da ya faru.