Smith Back Shrug

• Sakonnin ƙafa: AyyaAna karin ayyaAna.
• Kayan aiki: Wayoyin kasuwanci na Smith overposting
• Musulunci Masu gudummawa: Trapezius Upper Fibers
• Musulunci Masu ɗauke da masu gudummawa: Levator Scapulae, Trapezius Middle Fibers

Sakonni ga Smith Back Shrug

Smith Back Shrug wani motsa jiki ne na horarwa mai karfi wanda ke niyya ga tsokoki na trapezius na sama, waɗanda ke da mahimmanci ga kwanciyar hankali na kafada da ƙarfin jiki na sama. Wannan motsa jiki yana da kyau ga masu farawa da 'yan wasa masu ci gaba, kamar yadda na'urar Smith ta ba da izini don sarrafawa, ƙungiyoyi masu aminci yayin da har yanzu ke samar da ingantaccen motsa jiki. Mutane da yawa za su so su haɗa Smith Back Shrugs a cikin ayyukansu na yau da kullum don inganta yanayin su, haɓaka ƙarfin jikin su gaba ɗaya, da rage haɗarin raunin kafada.

Yanayinta: tsammanin nuni a nuni Smith Back Shrug

• Tsaya tare da ƙafafu da faɗin kafada, kiyaye bayanka madaidaiciya kuma hannayenka suna kama sandar.
• Ɗaga kafaɗun ku zuwa kunnuwanku a cikin motsin shuru, tabbatar da cewa kada ku lanƙwasa gwiwarku ko amfani da hannayenku don ɗaga nauyi.
• Rike shrug a saman na daƙiƙa guda, jin ƙanƙara a cikin tarkunanku na sama.
• Rage kafadunku baya zuwa wurin farawa a hankali da sarrafawa, kammala maimaitawa ɗaya. Maimaita aikin don adadin maimaitawar da aka ba da shawarar.

Lajin Don yi Smith Back Shrug

• Daidaitaccen motsi: Motsi don Smith Back Shrug yana tsaye - yakamata ku ɗaga kafaɗunku kai tsaye zuwa kunnuwanku. Guji kuskuren gama gari na mirgina kafadunku baya ko gaba saboda hakan na iya haifar da rauni kuma baya kaiwa ga tsokar da aka yi niyya yadda ya kamata.
• Motsi Mai Sarrafa: Wani kuskuren gama gari shine amfani da hanzari don ɗaga sandar. Madadin haka, tabbatar da cewa kuna amfani da jinkirin, motsi mai sarrafawa zuwa duka ɗagawa da runtse sandar. Wannan zai tabbatar da cewa kun cika tsokoki kuma ba ku dogara da kuzarin yin aikin ba.
• Zaɓin Nauyi: Kada a fara da nauyi mai nauyi. Kuskure ne gama gari don yin imani cewa nauyi mai nauyi zai haifar da sakamako mai sauri. Duk da haka, yin amfani da ma'aunin nauyi mai nauyi zai iya haifar da mummunan tsari da raunin da ya faru

Smith Back Shrug Tambayoyin Masu Nuna

Shi beginners za su iya Smith Back Shrug?

Ee, masu farawa za su iya yin motsa jiki na Smith Back Shrug. Duk da haka, yana da mahimmanci don farawa da nauyi mai sauƙi don tabbatar da tsari mai kyau da kuma hana rauni. Hakanan yana da amfani a sami mai koyarwa na sirri ko gogaggen mai zuwa motsa jiki ya fara nuna motsa jiki, don tabbatar da cewa kuna yin shi daidai. Koyaushe ku tuna don dumi kafin fara kowane motsa jiki na yau da kullun.

Me ya sa ya wuce ga Smith Back Shrug?

• Barbell Back Shrug: A cikin wannan sigar, kuna tsaye riƙe da ƙwanƙwasa a gaban jikinku tare da nisan kafada da hannayenku, sannan ku murɗe kafaɗunku baya.
• Cable Machine Back Shrug: Wannan madadin yana buƙatar injin kebul. Kuna riƙe riƙon kebul ɗin tare da mika hannayenku cikakke kuma kuyi shrug na baya.
• Resistance Band Back Shrug: Wannan bambancin ya haɗa da tsayawa a kan maɗaurin juriya tare da ƙafafu a fadin kafada, rike iyakar band din, da kuma shrugging kafadu baya.
• Kettlebell Back Shrug: Don wannan sigar, kuna riƙe da kettlebell a kowane hannu ta gefenku kuma ku yi shrug na baya, tabbatar da cewa kafaɗunku suna motsawa zuwa bayanku.

Me suna da abin da ya sanya ɗaukehawa ga Smith Back Shrug?

• Lanƙwasa layuka na iya cika Smith Back Shrugs ta hanyar mai da hankali kan tarkuna na tsakiya da na ƙasa, rhomboids, da latissimus dorsi, waɗanda zasu iya haɓaka ma'aunin ƙarfi a cikin jikin ku na sama.
• Juyawa wani motsa jiki ne mai fa'ida wanda zai iya cika Smith Back Shrugs, kamar yadda kuma suke aiki da trapezius da latissimus dorsi tsokoki, haɓaka ƙarfin ja da haɓakar tsokar jiki na sama.