Chingwe Chonama Shrug

• Inhloko yeziNdawo: Makontekta ni wa kufanya mazoezi ya sehemu za mwili.
• Idivayisi: Mbendelo

Ukuxhumana kwe Chingwe Chonama Shrug

The Cable Lying Shrug ndi masewera olimbitsa thupi omwe amalimbitsa minofu yam'mbuyo ndi yam'mapewa, makamaka trapezius, kupititsa patsogolo kaimidwe ndi mphamvu yapamwamba ya thupi. Zochita izi ndi zabwino kwa othamanga, omanga thupi, kapena aliyense amene akufuna kusintha matanthauzidwe awo apamwamba a thupi ndi mphamvu. Mwa kuphatikiza Cable Ling Shrug muzochita zawo zolimbitsa thupi, anthu amatha kukulitsa tanthauzo la minofu, kusintha masewera olimbitsa thupi, komanso kuchepetsa chiwopsezo cha kuvulala kwamapewa ndi kumbuyo.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Chingwe Chonama Shrug

• Fikirani ndikugwira chingwe cha chingwe ndi manja onse awiri, manja anu atatambasulidwa komanso manja anu motalikirana ndi mapewa.
• Kokani mapewa anu mmwamba ku makutu anu, kufinya mapewa anu pamodzi pamwamba pa kayendetsedwe kake.
• Gwirani kugundana kwa kamphindi kakang'ono, kenaka muchepetse mapewa anu pang'onopang'ono kubwerera kumalo oyambira.
• Bwerezani kusuntha kwa chiwerengero chomwe mukufuna kubwereza.

Izinto zokwenza Chingwe Chonama Shrug

• Gwirani ndi Kukoka: Gwirani chingwe chogwirizira m'lifupi mwake. Zikhato za manja anu ziyenera kuyang'ana thupi lanu. Kokani chotchinga cha pachifuwa chanu, ndikuwongola manja anu. Pewani kupindika zigongono zanu chifukwa izi zitha kusuntha kuyang'ana kutali ndi mapewa anu ndikuyika m'manja mwanu.
• Mayendedwe Oyendetsedwa: Kuyenda kuyenera kukhala pang'onopang'ono ndi kuyendetsedwa, kuyang'ana pa kugwedeza pamwamba pa kayendetsedwe kake ndi kutambasula pansi. Pewani mayendedwe othamanga, ogwedezeka chifukwa izi zingayambitse kuvulala ndipo sizothandiza kwambiri pakukula kwa minofu.
• Njira Yopumira: Pumirani mukamatsitsa kapamwamba ndikupumira momwemo

Chingwe Chonama Shrug Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Chingwe Chonama Shrug?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Cable Lying Shrug, koma ndikofunikira kuti muyambe ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndibwinonso kukhala ndi mphunzitsi kapena munthu wodziwa zambiri awonetse kaye zolimbitsa thupi kuti atsimikizire kuti njira yoyenera ikugwiritsidwa ntchito. Pamene mphamvu ndi luso zikuyenda bwino, kulemera kumatha kuwonjezeka pang'onopang'ono.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Chingwe Chonama Shrug?

• The Barbell Liing Shrug imaphatikizapo kugona pachifuwa pa benchi lathyathyathya ndikugwiritsa ntchito barbell m'malo mwa zingwe kuti muchepetse.
• Smith Machine Lying Shrug amagwiritsa ntchito makina a Smith kuti asunthire shrug atagona pansi pa benchi.
• The Resistance Band Liing Shrug ndi njira yabwino kunyumba komwe mumagwiritsa ntchito gulu lotsutsa m'malo mwa makina a chingwe mutagona chagada kapena m'mimba.
• The Seated Cable Shrug ndi mtundu wamasewera omwe mumagwiritsa ntchito makina ocheperako komanso kapamwamba kowongoka kuti muchepetse.

Izinto zokufunda ezishisa ezivumelekile Chingwe Chonama Shrug?

• Kukokera Pamaso: Zochitazi zimakwaniritsa Chingwe Chonama Shrug pogwiritsira ntchito minofu ya posterior deltoids, rhomboids, ndi rotator cuff, zomwe ndizofunikira pa thanzi la mapewa ndi ntchito, ndipo zingathandize kusintha kaimidwe ndi kulimbitsa mphamvu mu thupi lanu lakumtunda.
• Mzere Wowongoka Wa Barbell: Zochitazi zimagwira ntchito pamwamba pa trapezius ndi deltoids, mofanana ndi Cable Ling Shrug, komanso imagwiritsa ntchito biceps ndi minofu yapamphuno, kupereka ntchito yowonjezereka ya thupi lapamwamba komanso kulimbikitsa bwino minofu ndi symmetry.