Tarkon Bar Tsaye Shrug

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

Sakonni ga Tarkon Bar Tsaye Shrug

Jirgin saman tarko yana tsayayye shine ingantaccen motsa jiki wanda da farko yakan bunkasa tsokoki na trapezius, taimaka wajan haɓaka kafada da ƙarfi da ƙarfi na jiki. Wannan aikin motsa jiki yana da kyau ga 'yan wasa, masu ɗaukar nauyi, da duk wanda ke neman inganta yanayin su ko yanayin jiki na sama. Mutane da yawa na iya so su haɗa wannan motsa jiki a cikin aikin yau da kullum don haɓaka juriya na tsoka, inganta lafiyar kafada, da kuma ƙara iri-iri zuwa ayyukan motsa jiki na sama.

Yanayinta: tsammanin nuni a nuni Tarkon Bar Tsaye Shrug

• Miƙe ƙafafu don ɗaga sandar daga ƙasa, ajiye bayanku madaidaiciya da kafadun ku ƙasa.
• Da zarar an tabbata, ɗaga kafaɗunku zuwa kunnuwanku a cikin motsin murɗawa, tabbatar da kiyaye hannayenku madaidaiciya kuma kada kuyi amfani da su don ɗaga nauyi.
• Riƙe shrug a saman motsi na ɗan lokaci, sa'an nan kuma sannu a hankali rage kafadu zuwa matsayi na farawa.
• Maimaita wannan motsi don adadin da ake so na maimaitawa, tabbatar da kiyaye kyakkyawan tsari a ko'ina.

Lajin Don yi Tarkon Bar Tsaye Shrug

• Motsi Mai Sarrafa: Lokacin yin shrug, yana da mahimmanci a yi amfani da ƙungiyoyi masu sarrafawa. Ɗaga sandar tarko a hankali kuma ku rage shi a hankali kuma. Ka guji motsi ko motsi mai sauri saboda waɗannan na iya haifar da rauni. Ya kamata a mayar da hankali kan motsi zuwa sama lokacin da kake shrugging kafadu, ba don barin sandar ta sauke da sauri ba.
• Riko Mai Kyau: Rike sandar tarko da ƙarfi amma ba da ƙarfi ba. Ya kamata a sanya hannayenku a gefenku kuma tafin hannunku ya kamata su kasance suna fuskantar jikin ku. Kuskure na gama gari shine kama sandar da kyau, wanda zai iya haifar da damuwa a wuyan hannu.
• Mayar da hankali kan Tarkuna: Barar tarko da ke tsaye shrug ita ce

Tarkon Bar Tsaye Shrug Tambayoyin Masu Nuna

Shi beginners za su iya Tarkon Bar Tsaye Shrug?

Ee, masu farawa zasu iya yin motsa jiki na Bar Standing Shrug. Koyaya, yana da mahimmanci don farawa da ƙaramin nauyi don tabbatar da tsari daidai da hana rauni. Hakanan yana da fa'ida a sami mai koyarwa ko ƙwararren mutum ya fara nuna motsa jiki, don tabbatar da ana amfani da dabarar da ta dace. Kamar kowane motsa jiki, yana da mahimmanci don sauraron jikin ku kuma kada ku matsa sama da iyakokin ku.

Me ya sa ya wuce ga Tarkon Bar Tsaye Shrug?

• Barbell Shrug: Wannan bambancin yana buƙatar ƙararrawa, inda za ku riƙe shi a gaban kugu tare da riko da hannu, kuma ku kafa kafadun ku zuwa kunnuwanku.
• Juya Sama: A cikin wannan bambancin, kuna riƙe da barbell ko dumbbells biyu a saman kanku tare da mika hannuwanku gaba ɗaya, sannan ku kafa kafadu zuwa sama.
• Zazzage Shrug: Za ku iya yin wannan bambancin ta hanyar zama a kan benci tare da barbell ko dumbbells, sa'an nan kuma girgiza kafadu.
• Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Ƙaƙwalwar Ƙirar Ƙirar Ƙirar Ƙirar Ƙirar Ƙi ahayn ana yi ne ta hanyar jingina gaba a kan benci mai karkata tare da barbell ko dumbbells, da kuma kafa kafadunka zuwa sama yayin da kake riƙe matsayi.

Me suna da abin da ya sanya ɗaukehawa ga Tarkon Bar Tsaye Shrug?

• Layukan Madaidaitan Har ila yau, suna haɗakar da Barin Tsaye Tsaye yayin da su biyu ke mai da hankali kan trapezius da tsokoki na deltoid, suna haɓaka kwanciyar hankali na kafaɗa da ƙarfin jiki na sama.
• Motsa jiki na Manomi wani babban ƙari ne ga Tarkon Bar Standing Shrugs saboda ba wai kawai yana ƙarfafa tsokoki na trapezius ba amma yana inganta ƙarfin kamawa da kwanciyar hankali, waɗanda ke da mahimmanci don aiwatar da shrugs yadda ya kamata.