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 mai ƙarfi wanda ya fi dacewa da tsokoki na trapezius na sama, yana taimakawa wajen inganta kwanciyar hankali na kafada da inganta matsayi. Ya dace da daidaikun mutane a kowane matakan motsa jiki, musamman waɗanda ke neman haɓaka ƙarfin jiki na sama ko ƴan wasa da ke da hannu a cikin wasannin da ke buƙatar ɗaurin kafaɗa mai ƙarfi. Mutane da yawa suna so su yi wannan motsa jiki don rage tashin hankali na wuyansa, inganta ƙarfin ɗagawa, ko haɓaka wasansu na motsa jiki.

Yanayinta: tsammanin nuni a nuni Lever Shrug

• Tsaya baya madaidaiciya, kai sama, kafadu a sassauƙa, sannan a hankali ɗaga kafaɗun ku gwargwadon yadda za ku iya kamar kuna ƙoƙarin taɓa kunn ku, riƙe hannayenku madaidaiciya.
• Dakata na ɗan lokaci a saman motsi don jin ƙanƙara a cikin tsokoki na trapezius.
• Sannu a hankali rage kafadu zuwa wurin farawa, tabbatar da kula da kula da nauyi a ko'ina.
• Maimaita wannan motsi don adadin da ake so na maimaitawa yayin kiyaye daidaitaccen matsayi da tsari.

Lajin Don yi Lever Shrug

• Sarrafa motsin ku: Kuskuren gama gari shine yin gaggawar motsa jiki, yin amfani da kuzari don ɗagawa da rage nauyi. Wannan ba kawai yana rage tasirin aikin ba amma yana ƙara haɗarin rauni. Madadin haka, ɗaga nauyi a cikin hanyar sarrafawa, riƙe na daƙiƙa ɗaya a saman motsi, sannan ƙasa sannu a hankali.
• Ka Guji Mirgina Kafadu: Wasu mutane suna da hali na mirgina kafadunsu gaba ko baya a lokacin da ake kafaɗa, wanda zai iya haifar da ciwon kafada da wuyansa. Tsaya kafadunku madaidaiciya kuma kawai motsa su sama da ƙasa.
• Ka Tsaya Wuyanka: Kada ka ɗaga wuyanka gaba ko baya yayin yin wannan aikin kamar yadda zai iya haifar da shi

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 raunuka. Kamar yadda yake tare da kowane sabon motsa jiki, yana iya zama da amfani a sami mai koyarwa 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: A cikin wannan bambancin, ana amfani da barbell maimakon lefa, yana ba da nau'i daban-daban da kuma rarraba nauyin nauyi, wanda zai iya ba da kalubale na musamman ga tsokoki na baya da kafada.
• Behind-the-Back Lever Shrug: Wannan shi ne ƙarin ci-gaba bambance-bambancen inda lever aka rike a bayan baya, niyya tsokoki daga wani kusurwa daban-daban da kuma inganta mafi kyau matsayi.
• Single-Arm Lever Shrug: Wannan bambancin ya ƙunshi yin shrug tare da hannu ɗaya a lokaci guda, wanda zai iya taimakawa wajen ware da kuma mayar da hankali ga tsokoki a kowane gefe na jiki daban.
• Juyawa Lever Shrug: A cikin wannan bambancin, ana riƙe lever a sama, wanda ba wai kawai yana aiki da tarko ba amma yana haɗa kafada, hannu, da tsokoki don ƙarin cikakkun bayanai.

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

• Barbell Deadlift: Wannan motsa jiki cikakke ne ga Lever Shrug kamar yadda ba kawai yana aiki da tsokoki na trapezius ba, har ma ya haɗa da sauran manyan kungiyoyin tsokoki a baya, kafafu, da mahimmanci, inganta ƙarfin gaba da kwanciyar hankali wanda zai iya inganta aikin ku a Lever. Shrugs.
• Layi Madaidaici: Layin Madaidaici ya cika Lever Shrug saboda yana mai da hankali kan trapezius na sama da deltoids, amma yana ƙara wani yanki na motsi na kafada da ƙarfafawa, wanda zai iya taimakawa wajen kiyaye tsari mai kyau da hana rauni yayin Lever Shrugs.