Lever 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 Shrug

Lever Shrug wani motsa jiki ne na horarwa mai ƙarfi da farko wanda ke niyya ga tsokoki na trapezius na sama, wanda zai iya haɓaka kwanciyar hankali na kafada da ƙarfin jiki na sama. Ya dace da daidaikun mutane a duk matakan motsa jiki, daga masu farawa zuwa manyan ƴan wasa, saboda ana iya daidaita shi cikin sauƙi don ƙarfin ƙarfi daban-daban. Mutane na iya zaɓar haɗa wannan motsa jiki a cikin aikin yau da kullun don inganta matsayi, rage haɗarin raunin kafada, da haɓaka aikinsu na jiki a cikin wasanni ko ayyukan yau da kullun.

Yanayinta: tsammanin nuni a nuni Lever Shrug

• Tsaya baya baya, kirjinka waje, da kafadunka ƙasa yayin da kake shirin ɗaga nauyi.
• Fitarwa da ɗaga kafadunku sama gwargwadon iyawa, ƙoƙarin taɓa su zuwa kunnuwanku, amma kar ku lanƙwasa gwiwar hannu ko amfani da biceps ɗin ku don ɗaga nauyi.
• Rike wannan matsayi na ɗan lokaci, jin ƙanƙara a cikin tarkunanku na sama.
• Sannu a hankali rage lever ko barbell baya zuwa wurin farawa yayin shakar numfashi, yana tabbatar da kula da nauyin nauyi a duk lokacin motsi.

Lajin Don yi Lever Shrug

• **Matsakaicin Sarrafa**: Guji kuskuren gama gari na yin amfani da ƙarfi mai yawa ko gudu yayin aiwatar da shrug. Makullin shine ɗaga kafaɗunku zuwa kunnuwanku a hankali, motsi mai sarrafawa, riƙe na daƙiƙa a sama sannan ku rage su baya. Wannan yana tabbatar da cewa kuna shigar da tsokoki daidai kuma ba ku dogara da kuzarin yin aikin ba.
• ** Nauyin Dama **: Wani kuskuren da aka saba shine amfani da nauyi mai yawa. Wannan na iya haifar da takura wuyan ku ko baya. Fara da nauyi mai sauƙi kuma a hankali ƙara yayin da kuke jin daɗin motsa jiki. Nauyin ya kamata ya zama nauyi isa ya ƙalubalanci ku, amma ba nauyi sosai ba har ya yi sulhu

Lever Shrug Tambayoyin Masu Nuna

Shi beginners za su iya Lever Shrug?

Ee, masu farawa zasu iya yin motsa jiki na Lever Shrug. Koyaya, yana da mahimmanci don farawa da ƙaramin nauyi don tabbatar da tsari mai kyau da hana rauni. Hakanan yana da fa'ida a sami mai koyarwa ko ƙwararren mutum ya fara nuna motsa jiki don tabbatar da fahimtar dabarar da ta dace. Kamar yadda yake tare da duk motsa jiki, yana da mahimmanci don ƙara nauyi a hankali yayin da ƙarfin ku ya inganta.

Me ya sa ya wuce ga Lever Shrug?

• Babban Lever Shrug: Kamar yadda sunan ke nunawa, wannan bambancin ya haɗa da ɗaga lever sama da kai, wanda zai iya taimakawa wajen shigar da kafadu da tsokoki na baya da karfi.
• Behind-the-Back Lever Shrug: Wannan bambancin ya haɗa da riƙe da lever a bayan baya, wanda zai iya ƙaddamar da tsokoki na trapezius ta wata hanya dabam kuma yana taimakawa wajen inganta matsayi.
• Mawaƙa lever cong: Wannan bambance-bambancen ya ƙunshi yin motsa jiki a kan benci, wanda zai iya taimaka wajen niyya ga ƙananan gungun trapezius.
• Zauren Lever Shrug: A cikin wannan bambancin, ana yin aikin motsa jiki yayin zaune, wanda zai iya taimakawa wajen ware tsokoki na trapezius kuma rage shigar da ƙananan jiki.

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

• Layukan madaidaiciya wani motsa jiki ne wanda ya dace da Lever Shrugs yayin da suke aiki a kan deltoids da tsokoki na trapezius, suna taimakawa wajen haɓaka ƙarfin kafada da wuyansa.
• Aikin motsa jiki na Bent-Over Row kuma ya cika Lever Shrugs yayin da yake kaiwa rhomboids da tsokoki latissimus dorsi, wadanda ke da mahimmanci don kiyaye matsayi mai kyau da kuma tallafawa tsokoki na trapezius.