Lever Gripless Shrug

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

Sakonni ga Lever Gripless Shrug

Lever Gripless Shrug wani motsa jiki ne mai tasiri wanda ke kaiwa ga tsokoki na trapezius na sama, yana taimakawa wajen inganta kwanciyar hankali na kafada da ƙarfin jiki na sama. Yana da manufa ga daidaikun mutane a kowane matakan motsa jiki, musamman waɗanda ke da niyyar haɓaka yanayinsu ko ƴan wasan da ke da hannu a wasannin da ke buƙatar ƙarfin tsokoki na kafada. Mutane za su so yin wannan motsa jiki kamar yadda za a iya yin shi ba tare da ma'auni na hannu ba, rage damuwa a wuyan hannu da hannaye, yayin da ake ba da aikin motsa jiki na baya da kafadu.

Yanayinta: tsammanin nuni a nuni Lever Gripless Shrug

• Tsaya bayanka madaidaiciya, kai sama, kafadu a sassauta, sannan a hankali daga kafadu zuwa kunnuwanka gwargwadon iko, ba tare da lankwasa hannunka ba ko amfani da hannayenka don ɗagawa.
• Riƙe wannan matsayi na ɗan lokaci, jin ƙanƙara a cikin tsokoki na trapezius.
• Sannu a hankali rage kafadu zuwa wurin farawa, tabbatar da kiyaye motsin motsi kuma ku guje wa duk wani faduwa kwatsam.
• Maimaita wannan motsi don adadin da ake so na maimaitawa, koyaushe yana riƙe da tsayin daka da motsi mai sarrafawa.

Lajin Don yi Lever Gripless Shrug

• Kula da Matsayi: Tsaya bayanku madaidaiciya kuma kafadunku ƙasa. Ka guji yin runguma ko zagaye kafadu, saboda wannan na iya haifar da sifar da ba ta dace ba kuma yana iya haifar da rauni. Ya kamata kallonku ya kasance gaba, ba ƙasa ba, don taimakawa kula da wannan matsayi.
• Motsi masu sarrafawa: Ya kamata motsi ya kasance a hankali da sarrafawa. Ɗaga kafaɗun ku kai tsaye zuwa kunnuwanku, dakata a saman motsi, sa'an nan kuma rage su a hankali. Ka guje wa firgita ko yin amfani da ƙarfi don ɗaga nauyi, wanda zai iya haifar da raunin tsoka ko rauni.
• Guji yin lodi: Kar a ƙara nauyi da yawa da wuri. Wannan kuskure ne na kowa wanda zai iya haifar da rauni. Yana da kyau a fara

Lever Gripless Shrug Tambayoyin Masu Nuna

Shi beginners za su iya Lever Gripless Shrug?

Ee, masu farawa zasu iya yin motsa jiki na Lever Gripless Shrug. Duk da haka, yana da mahimmanci a fara da ma'aunin nauyi don guje wa rauni da kuma tabbatar da tsari mai kyau. Hakanan yana da kyau a sami mai koyarwa ko ƙwararren mutum ya fara nuna motsa jiki. Kamar kowane motsa jiki, idan akwai wani ciwo ko rashin jin daɗi, ya kamata a dakatar da shi nan da nan.

Me ya sa ya wuce ga Lever Gripless Shrug?

• Barbell Gripless Shrug: Yin amfani da barbell don wannan motsa jiki, za ku iya daidaita nauyin gwargwadon ƙarfin ku kuma yana ba ku damar yin motsa jiki a tsaye ko lankwasawa.
• Smith Machine Gripless Shrug: Wannan bambancin yana amfani da injin Smith, yana ba da kwanciyar hankali da jagora a cikin motsin shrug, yana sauƙaƙa don farawa.
• Kettlebell Gripless Shrug: Wannan bambancin yana amfani da kettlebells, wanda zai iya taimakawa wajen inganta ƙarfin riko da bayar da rarraba nauyi daban-daban, ƙalubalanci tsokoki a sabuwar hanya.
• Cable Machine Gripless Shrug: Wannan bambancin yana amfani da injin na USB, wanda ke ba da daidaituwar tashin hankali a cikin motsi, mai yuwuwar haifar da haɓakar tsoka da haɓaka ƙarfi.

Me suna da abin da ya sanya ɗaukehawa ga Lever Gripless Shrug?

• Layin Madaidaici wani motsa jiki ne na motsa jiki kamar yadda ba wai kawai yana aiki da tsokoki na trapezius ba amma kuma yana shiga deltoids da biceps, waɗanda tsokoki ne na biyu da aka yi amfani da su a cikin Lever Gripless Shrug.
• Walk ɗin Manomi wani motsa jiki ne na aiki wanda ke haɓaka ƙarfi da juriya, kama da Lever Gripless Shrug, yayin da yake aiki da tsokoki na trapezius da haɓaka kwanciyar hankali gabaɗaya.