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 a cikin babban baya, yana taimakawa wajen inganta yanayin ku da ƙarfin jiki na sama. Ya dace da duka masu farawa da masu sha'awar motsa jiki na ci gaba kamar yadda yake ba da izinin motsi mai sarrafawa tare da taimakon injin Smith. Mutane da yawa na iya so su haɗa wannan motsa jiki a cikin aikin yau da kullum don inganta kwanciyar hankali na kafada, rage haɗarin wuyansa da ciwon baya, da kuma inganta yanayin jiki na sama.

Yanayinta: tsammanin nuni a nuni Smith Shrug

• Ɗauki sandarar da hannaye biyu ta yin amfani da riko na sama, tabbatar da cewa hannayenka suna da faɗin kafaɗa.
• Tsaya ƙafafunku da faɗin kafada, baya madaidaiciya, idanunku suna fuskantar gaba.
• Ɗaga kafaɗun ku zuwa kunnuwanku a cikin motsin murƙushewa, riƙe hannayenku madaidaiciya ba tare da tanƙwara gwiwar gwiwar ku ba.
• Rage barbell baya zuwa wurin farawa a hankali, ba da damar kafadunku su faɗi gabaɗaya, kuma maimaita motsa jiki don adadin maimaitawa.

Lajin Don yi Smith Shrug

• Motsi Mai Sarrafa: Wani kuskuren gama gari shine yin aikin cikin sauri. Yana da mahimmanci a yi amfani da motsi a hankali da sarrafawa. Guduwar motsa jiki na iya haifar da rauni kuma ba za ta yi niyya ga tsokoki yadda ya kamata ba. Ɗaga kararrawa a cikin santsi, sarrafawa, riƙe ƙanƙara a saman na ɗan lokaci, sannan rage shi a hankali.
• Guji Yin lodi: Kar a yi lodin barbell da nauyi da yawa. Wannan na iya haifar da rauni ko rauni, musamman a wuyanka da baya. Fara da nauyi wanda zaku iya

Smith Shrug Tambayoyin Masu Nuna

Shi beginners za su iya Smith Shrug?

Ee, masu farawa zasu iya yin motsa jiki na Smith Shrug. Koyaya, kamar kowane motsa jiki, yana da mahimmanci don farawa da ma'aunin nauyi kuma a mai da hankali kan tsari mai kyau don hana rauni. Hakanan yana da fa'ida a sami mai koyarwa ko gogaggen mutum ya jagorance ku ta hanyar farko. Smith Shrug yana kai hari ga tsokoki na trapezius na sama waɗanda ke cikin babba da wuyanka. Wannan motsa jiki na iya taimakawa wajen inganta matsayi, ƙarfin wuyansa, da kwanciyar hankali na kafada.

Me ya sa ya wuce ga Smith Shrug?

• The Seated Smith Machine Shrug wani sigar ce da ke ba da izinin ƙarin sarrafawa da keɓantaccen motsi.
• The Incline Smith Machine Shrug yana jaddada matsakaici da ƙananan tarkuna, yana ba da ƙalubale na musamman.
• The One-Arm Smith Shrug wani motsa jiki ne wanda ke taimakawa wajen magance duk wani rashin daidaituwa na tsoka a cikin tsokoki na trapezius.
• The Upright Row Smith Shrug ya haɗu da motsa jiki biyu don ƙarin cikakkiyar kafaɗa da motsa jiki.

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

• Walk na Manomi: Wannan motsa jiki ya cika Smith Shrugs ta hanyar ba kawai yin aiki da tsokoki na trapezius ba har ma da inganta ƙarfin kamawa da kwanciyar hankali gabaɗaya, waɗanda ke da mahimmanci ga motsa jiki mai nauyi.
• Dumbbell Shrug: Wannan motsa jiki, kamar Smith Shrug, yana kaiwa ga tsokoki na trapezius amma yana ba da damar yin amfani da motsi na motsi da motsi na hannu guda ɗaya, yana samar da daidaituwa da cikakkiyar motsa jiki ga babba da kafadu.