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 shine motsa jiki na horarwa mai ƙarfi da farko wanda ke yin niyya ga tsokoki na trapezius na sama, wanda zai iya taimakawa wajen inganta matsayi, kwanciyar hankali na kafada, da ƙarfin jiki na sama. Ya dace da daidaikun mutane a duk matakan motsa jiki, tun daga masu farawa zuwa ’yan wasa masu tasowa, saboda ana iya daidaita shi cikin sauƙi don dacewa da iyawar mutum. Mutane za su so yin wannan motsa jiki don haɓaka ƙarfin wuyansu da kafada na tsoka, tallafawa ɗaga nauyi a wasu motsa jiki, da rage haɗarin raunin jiki na sama.

Yanayinta: tsammanin nuni a nuni Lever Shrug

• Tsayawa hannunka madaidaiciya, karkata kafadu zuwa sama gwargwadon ikonka, tabbatar da cewa kana dagawa da kafadu ba biceps ko goshinka ba.
• Riƙe matsayi na sama na daƙiƙa ɗaya ko biyu, jin ƙanƙara a cikin tsokoki na trapezius na sama.
• A hankali rage lever baya zuwa wurin farawa, tabbatar da cewa ba kawai barin shi ya faɗi ba amma yana sarrafa saukowa.
• Maimaita wannan tsari don adadin maimaitawa da kuke so, yawanci tsakanin 10 zuwa 15 kowace saiti.

Lajin Don yi Lever Shrug

• **Motsin Sarrafa**: Lokacin ɗaga lever, yana da mahimmanci a yi amfani da motsin jinkiri, sarrafawa. A guji firgita ko yin amfani da kuzari don ɗaga nauyi, saboda hakan na iya haifar da rauni. Maimakon haka, mayar da hankali kan yin amfani da tsokoki na kafada don ɗaga lefa.
• **A guji yin lodin yawa**: Kuskure na gama gari yayin yin Lever Shrug shine yin amfani da nauyi da yawa. Wannan na iya haifar da rauni da rauni, kuma yana iya hana ku yin amfani da sigar da ta dace. Fara da ƙaramin nauyi kuma a hankali ƙara yayin da ƙarfin ku ya inganta.
• **Range of Motion**: Wani na kowa

Lever Shrug Tambayoyin Masu Nuna

Shi beginners za su iya Lever Shrug?

Ee, masu farawa zasu iya yin motsa jiki na Lever Shrug. Duk da haka, yana da mahimmanci a fara da nauyi mai sauƙi don tabbatar da tsari mai kyau da kuma hana rauni. Hakanan ana ba da shawarar samun mai koyarwa ko ƙwararren mutum ya fara nuna motsa jiki don tabbatar da fahimtar dabarar da ta dace. Kamar kowane motsa jiki, sannu a hankali ƙara nauyi akan lokaci yayin da ƙarfi ya inganta shine hanya mafi kyau.

Me ya sa ya wuce ga Lever Shrug?

• Barbell Shrug: A cikin wannan bambance-bambancen, ana riƙe ƙwanƙwasa a gaban jikinka tare da faɗin hannunka da faɗin kafaɗa, kuma kuna karkata kafadu zuwa sama.
• Behind-The-Back Barbell Shrug: Haka yake da ƙwanƙwasa ƙwanƙwasa, amma barbell yana riƙe a bayan jikin ku don ƙaddamar da tsokoki daban-daban.
• Sama da shrug: Wannan bambance-bambancen ya ƙunshi riƙe barbell ko dumbbell a saman kai tare da madaidaiciya makamai, sannan kuma ya yi kafada sama.
• Kettlebell Shrug: A cikin wannan bambancin, kuna riƙe da kettlebell a kowane hannu a ɓangarorin ku kuma ku kafa kafadu zuwa sama, suna ba da rarraba nauyi daban-daban idan aka kwatanta da dumbbells ko barbells.

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

• Bent Over Rows na iya haɓaka Lever Shrugs yayin da suke aiki da tsokoki na baya, musamman trapezius da rhomboids, inganta ingantaccen matsayi da rage haɗarin raunin baya.
• Dumbbell Toucher Presses na iya zama mai kyau ga Lever Shrugs saboda yayin da shrugs ke kaiwa tarko na sama, kafada da kafada suna shiga tsakiya da ƙananan tarkuna da kuma deltoids, suna samar da karin motsa jiki ga kafada.