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 karfi wanda ke da alhakin tsokoki na trapezius a cikin baya da kafadu, inganta ci gaban tsoka da juriya. Wannan motsa jiki ya dace da masu farawa da ’yan wasa masu ci gaba, saboda ana iya daidaita shi cikin sauƙi don dacewa da matakan dacewa. Mutane za su so su yi Lever Shrugs don inganta yanayin su, haɓaka ƙarfin jiki na sama, da tallafawa mafi kyawun aiki a wasanni da ayyukan yau da kullum waɗanda ke buƙatar ɗagawa ko ja.

Yanayinta: tsammanin nuni a nuni Lever Shrug

• Tsaya hannuwanku madaidaiciya kuma ku ɗaga kafadunku sama gwargwadon yadda za ku iya, karkatar da su zuwa kunnuwanku.
• Rike wannan matsayi na 'yan dakiku don jin tashin hankali a cikin tsokoki na trapezius na sama.
• Sannu a hankali rage kafadu zuwa wurin farawa, tabbatar da kula da sarrafa motsi.
• Maimaita aikin don adadin maimaitawa da saiti da ake so.

Lajin Don yi Lever Shrug

• **Motsi Mai Sarrafa:** Lokacin ɗaga lever, yi shi a hankali da sarrafawa. Guji motsin motsi ko amfani da ƙarfi don ɗaga nauyi. Wannan ba kawai yana rage tasirin aikin ba amma yana ƙara haɗarin rauni.
• ** Nauyin Dama:** Yana da mahimmanci a yi amfani da nauyin da ya dace. Idan nauyin ya yi nauyi sosai, zai iya haifar da siffar da ba daidai ba da kuma yiwuwar rauni. Fara da ƙananan nauyi kuma a hankali ƙara yayin da kuke samun ƙarfi.
• **A Gujewa Sama Da Kamewa:** Kuskure na gama gari shine yin shuru ko ɗaga kafaɗa da yawa. Wannan na iya takura wuyan wuya da tsokoki na kafada. Ya kamata motsi ya zama shrug mai sauƙi, yana ɗaga kafadu

Lever Shrug Tambayoyin Masu Nuna

Shi beginners za su iya Lever Shrug?

Ee, masu farawa zasu iya yin aikin Lever Shrug. Duk da haka, yana da mahimmanci don farawa da ma'aunin nauyi don tabbatar da tsari mai kyau da kuma hana raunin da ya faru. Kamar yadda yake tare da kowane sabon motsa jiki, yana da fa'ida a sami mai horar da kai ko gogaggen mutum ya fara nuna aikin. Koyaushe ku tuna don dumi kafin fara kowane motsa jiki na yau da kullun.

Me ya sa ya wuce ga Lever Shrug?

• Barbell Lever Shrug: Wannan sigar tana amfani da barbell, wanda zai iya taimakawa wajen haɓaka ƙarfin gabaɗaya da kwanciyar hankali kamar yadda bangarorin biyu na jiki dole ne suyi aiki tare don ɗaga nauyi.
• Behind-the-Back Lever Shrug: A cikin wannan bambancin, ana riƙe lever a bayan baya maimakon a gaba, yana yin niyya ga wurare daban-daban na tsokar trapezius.
• Juyawa Lever Shrug: Wannan ya haɗa da riƙe lever sama da kai, wanda ba wai kawai yana haɗa tarko ba amma yana aiki kafadu da babba baya.
• Zauren Lever Shrug: Ana yin wannan bambancin yayin da ake zaune, yana mai da hankali sosai kan tarko na sama ta hanyar iyakance shigar ƙasan jiki.

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

• Barbell Deadlift: Wannan motsa jiki ya cika Lever Shrug ta hanyar yin aiki da dukan ƙungiyar tsoka na trapezius, tare da sauran tsokoki a baya da ƙananan jiki, inganta ƙarfin gaba ɗaya da daidaituwa.
• Layukan Madaidaici: Layukan madaidaici suna cika Lever Shrugs ta hanyar niyya ga trapezius da tsokoki na deltoid daga wani kusurwa daban-daban, inganta ma'auni na tsoka da hana haɓakar wasu wuraren tsoka.