Ƙarƙashin Ƙarfafawa

• Sakonnin ƙafa: AyyaAna karin ayyaAna.
• Kayan aiki: ƙayan zuba
• Musulunci Masu gudummawa: Trapezius Upper Fibers
• Musulunci Masu ɗauke da masu gudummawa: Levator Scapulae

Sakonni ga Ƙarƙashin Ƙarfafawa

Motar da aka yiwa tayar da tayar da hankali horo ne da farko kwararowar gungume na trapezius na sama, taimakawa wajen inganta hanyoyin kwanciyar hankali da ƙarfi na jiki. Ya dace da masu farawa da masu sha'awar motsa jiki na ci gaba, saboda ana iya daidaita shi cikin sauƙi don dacewa da kowane matakin motsa jiki. Mutane da yawa suna so su haɗa wannan motsa jiki a cikin al'amuransu na yau da kullum don inganta matsayi, hana wuyan wuyansa da kafada, da kuma inganta aikin su na gaba.

Yanayinta: tsammanin nuni a nuni Ƙarƙashin Ƙarfafawa

• Tsaya ƙafafu a ƙasa don kwanciyar hankali kuma tabbatar da cewa wuyanka yana cikin tsaka tsaki.
• Sannu a hankali ɗaga dumbbells kai tsaye zuwa kunnuwanku ta hanyar shruɗɗen kafaɗunku, tabbatar da kiyaye hannayenku madaidaiciya a duk lokacin motsi.
• Riƙe matsayi a saman na ɗan lokaci, matsi tsokoki na kafada.
• A hankali rage dumbbells baya zuwa wurin farawa, maimaita motsa jiki don adadin da ake so.

Lajin Don yi Ƙarƙashin Ƙarfafawa

• Riko da Ya dace: Rikon ku akan dumbbells yana da mahimmanci. Riƙe dumbbells tare da tafin hannunku suna fuskantar gangar jikin ku. Ya kamata hannuwanku su zama ɗan faɗi kaɗan fiye da faɗin kafaɗa. Ka guji kama dumbbells sosai saboda hakan na iya cutar da wuyan hannu da goshinka.
• Motsi masu Sarrafa: Maɓalli don samun mafi kyawun ƙima shine yin motsa jiki tare da jinkirin motsi masu sarrafawa. Ɗaga dumbbells ta hanyar ɗaga kafaɗunku kamar yadda zai yiwu yayin da kuke riƙe hannayenku madaidaiciya. Dakata a saman motsi na daƙiƙa ɗaya, sannan a hankali rage dumbbells baya zuwa wurin farawa. Ka guji amfani

Ƙarƙashin Ƙarfafawa Tambayoyin Masu Nuna

Shi beginners za su iya Ƙarƙashin Ƙarfafawa?

Ee, masu farawa zasu iya yin motsa jiki na Incline Shrug. Duk da haka, yana da mahimmanci a fara da nauyi mai sauƙi don tabbatar da tsari mai kyau da kuma hana rauni. Hakanan ana ba da shawarar samun mai horar da motsa jiki ko gogaggen mutum ya fara nuna motsa jiki don tabbatar da fahimtar motsin da ya dace. Kamar kowane motsa jiki, maɓalli shine farawa a hankali, ƙara nauyi a hankali yayin da ƙarfi ya inganta, kuma koyaushe ba da fifikon tsari mai kyau akan ɗagawa mai nauyi.

Me ya sa ya wuce ga Ƙarƙashin Ƙarfafawa?

• Barbell Incline Shrug: Wannan sigar tana amfani da barbell maimakon dumbbells, yana ba da rarraba nauyi daban-daban da ƙalubale ga tsokoki.
• Smith Machine Incline Shrug: Wannan bambancin yana amfani da injin Smith, wanda zai iya samar da ƙarin kwanciyar hankali kuma ya ba da damar yin amfani da ma'auni masu nauyi.
• Kettlebell Incline Shrug: Wannan ya ƙunshi yin amfani da kettlebells, wanda zai iya ba da ƙalubale na musamman saboda rarraba nauyinsu daban-daban.
• Resistance Band Incline Shrug: Wannan sigar tana amfani da rukunin juriya, wanda zai iya ba da nau'in juriya daban-daban da ƙalubale ga tsokoki, kuma yana iya zama da amfani musamman ga waɗanda ke da al'amuran haɗin gwiwa.

Me suna da abin da ya sanya ɗaukehawa ga Ƙarƙashin Ƙarfafawa?

• Layukan Madaidaici: Kamar shrug na karkata, layuka masu tsayi suna aiki da trapezius da deltoids, amma kuma suna shiga biceps da tsokoki na gaba, suna taimakawa wajen gina ƙarfin jiki da daidaituwa.
• Fuskar Fuskar: Wannan motsa jiki yana cika ƙaƙƙarfan shrug yayin da yake kai hari ga deltoids na baya da na tsakiya da ƙananan tarkuna, waɗanda galibi ba a kula da su, suna taimakawa wajen inganta lafiyar kafada da matsayi yayin da yake haɓaka tasiri na karkatar da hankali ta hanyar tabbatar da dukan tsokar trapezius. yayi aiki.