Smith 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 Shrug

Smith Shrug wani motsa jiki ne na horarwa mai karfi wanda ya fi dacewa da tsokoki na trapezius, inganta ci gaban tsoka da inganta ƙarfin jiki na sama. Yana da kyakkyawan motsa jiki ga 'yan wasa, masu gina jiki, ko duk wanda ke neman bunkasa kafada da tsokoki na baya. Mutane na iya zaɓar wannan motsa jiki don haɓaka aikinsu na jiki, inganta matsayi, ko cimma madaidaicin kamannin jiki na sama.

Yanayinta: tsammanin nuni a nuni Smith Shrug

• Ɗauki sandar tare da hannaye biyu, kusa da faɗin kafaɗa, kuma ɗaga shi daga tarkacen ta hanyar daidaita jikinka da ƙafafu.
• Rage kafadun ku gwargwadon yiwuwa, ƙirƙirar shimfidawa a cikin tarkunanku na sama, sannan ku ɗaga kafaɗunku gwargwadon yuwuwa, kuna karkatar da su zuwa kunnuwanku.
• Rike shrug ɗin a saman na ɗan lokaci don haɓaka ƙanƙara a cikin tarkunanku.
• Sannu a hankali saukar da kafadu zuwa wurin farawa kuma maimaita motsa jiki don adadin maimaitawa da ake so.

Lajin Don yi Smith Shrug

• Motsi Mai Sarrafa: Ka guji yin firgita ko amfani da ƙarfi don ɗaga nauyi. Wannan kuskure ne na kowa wanda zai iya haifar da raunuka. Maimakon haka, ɗaga katako ta hanyar ɗaga kafaɗun ku gwargwadon iko, riƙe na ɗan lokaci, sa'an nan kuma rage shi baya cikin tsari mai sarrafawa.
• Haɗin Hankali-Muscle: Mai da hankali kan tsokoki da kuke aiki. Wannan yana nufin gaske jin ƙanƙara a cikin tarkunanku lokacin da kuka ɗaga nauyi ba kawai ta hanyar motsi ba. Wannan haɗin tunani da tsoka zai iya taimaka maka samun mafi kyawun motsa jiki.
• Nauyin Da Ya dace: Wani kuskuren gama gari shine amfani da nauyi mai yawa. Wannan zai iya

Smith Shrug Tambayoyin Masu Nuna

Shi beginners za su iya Smith Shrug?

Ee, masu farawa zasu iya yin motsa jiki na Smith Shrug. Yana da motsa jiki mai sauƙi don yin aiki kuma yana da kyau don ƙarfafawa da haɓaka tsokoki na trapezius na sama. Koyaya, kamar kowane motsa jiki, yana da mahimmanci a yi amfani da tsari daidai kuma fara da nauyi mai nauyi don guje wa rauni. Yana iya zama da fa'ida a sami mai horar da kai ko gogaggen mai zuwa motsa jiki ya fara nuna motsa jiki.

Me ya sa ya wuce ga Smith Shrug?

• The Barbell Smith Shrug: A cikin wannan bambancin, ana amfani da barbell maimakon injin Smith, wanda zai iya taimakawa wajen shiga tsokoki daban-daban.
• The Behind-The-Back Smith Shrug: Wannan ya haɗa da riƙe sandar bayan ku, wanda zai iya kaiwa wurare daban-daban na tsokoki na trapezius.
• The Overhead Smith Shrug: Wannan bambancin na musamman ya ƙunshi riƙe sandar sama, wanda zai iya taimakawa wajen yin aiki da kafadu da babba baya da ƙarfi.
• Wurin zama Smith Shrug: Ana yin wannan bambancin yayin zaune, wanda zai iya taimakawa wajen ware tsokoki na trapezius yadda ya kamata.

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

• Dumbbell Shrug wani motsa jiki ne mai alaka, wanda kuma ya mayar da hankali ga tsokoki na trapezius, yana ba da wata hanya ta dabam don ƙarfafa waɗannan tsokoki da inganta wuyansa da matsayi na sama.
• Aikin motsa jiki na Reverse Fly ya dace da Smith Shrug saboda yana aiki a kan deltoids na baya da kuma rhomboids, tsokoki da ke da hannu a cikin scapular retraction kuma suna aiki tare da tsokoki na trapezius don tallafawa motsi na kafada da wuyansa.