Inverted Shrug

• Inhloko yeziNdawo: Makontekta ni wa kufanya mazoezi ya sehemu za mwili.
• Idivayisi: Mivaha tebitey boul miarivy.

Ukuxhumana kwe Inverted Shrug

The Inverted Shrug ndi ntchito yomanga mphamvu makamaka yomwe imayang'ana minofu yapansi ya trapezius, yomwe ingathandize kusintha kaimidwe ndi kuchepetsa kupsinjika kwa mapewa ndi khosi. Ntchitoyi ndi yabwino kwa anthu omwe amakhala nthawi yayitali pa desiki kapena kutsogolo kwa kompyuta, chifukwa amalimbana ndi zotsatira za moyo wongokhala. Mwa kuphatikiza ma Inverted Shrugs m'chizoloŵezi chawo, anthu amatha kulimbitsa thupi lawo lapamwamba, kulimbikitsa kaimidwe kabwino, komanso kuchepetsa kusokonezeka kwa minofu ndi mafupa okhudzana ndi ntchito.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Inverted Shrug

• Gwirani kapamwamba ndi kugwirizira modutsa, manja motalikirana ndi mapewa, ndipo bwererani mmbuyo kuti mutambasule manja anu motalikirana motalikirana ndi mapewa.
• Gwirani mawondo anu pang'ono ndikutsamira kutsogolo kuchokera m'chiuno mwanu, kusunga msana wanu molunjika, mpaka torso yanu ili pafupi kufanana ndi pansi.
• Pumulani ndi kukweza chikhomo cha pachifuwa chanu pokweza mapewa anu mmwamba, ndikufinya mapewa anu pamodzi pamwamba pa kayendetsedwe kake.
• Exhale ndi kuchepetsa pang'onopang'ono kapamwamba kubwerera kumalo oyambira, kuonetsetsa kuti mukutambasula manja anu ndi mapewa anu. Bwerezani zolimbitsa thupi za chiwerengero chomwe mukufuna kubwereza.

Izinto zokwenza Inverted Shrug

• Gwirani Mapewa: Cholinga chachikulu cha Inverted Shrug ndi mapewa, makamaka minofu ya trapezius. Kuti mugwire minofu iyi, muyenera kukweza mapewa anu m'makutu mwanu mukulendewera pa bar. Pewani kulakwitsa kofala pogwiritsa ntchito mikono kapena msana wanu kuti mukweze thupi lanu, chifukwa izi zingayambitse kusokoneza maderawa ndikulepheretsa kuchita masewera olimbitsa thupi.
• Mayendedwe Oyendetsedwa: Ndikofunikira kupanga Inverted Shrug ndikuyenda pang'onopang'ono, koyendetsedwa. Kwezani mapewa anu, gwirani kwa mphindi imodzi, kenako pang'onopang'ono

Inverted Shrug Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Inverted Shrug?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Inverted Shrug. Komabe, ndikofunikira kuyamba ndi zolemera zopepuka kapena kulemera kwa thupi, ndikuwonjezera pang'onopang'ono mphamvu ndi luso zikuyenda bwino. Ndikofunikiranso kuwonetsetsa mawonekedwe oyenera kuti musavulale. Zingakhale zothandiza kukhala ndi mphunzitsi kapena munthu wodziwa kupita ku masewera olimbitsa thupi awonetse kaye masewerawa.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Inverted Shrug?

• The Single Arm Inverted Shrug: ¯\_(ツ)
• The Double Arm Inverted Shrug: ¯\_(ツ)_/¯_/¯(ツ)
• Shrug Yolowera Mtsizi: ¯\_(ツ)_/¯ ;)
• Shrug Yosokoneza: ¯\_(ツ)?_/¯

Izinto zokufunda ezishisa ezivumelekile Inverted Shrug?

• Mizere Yowongoka: Monga Inverted Shrug, Mizere Yowongoka imayang'ana pa trapezius ndi deltoids, komanso imagwiranso ntchito ndi ma biceps ndi mikono yakutsogolo, ndikupangitsa kuti thupi liziyenda bwino kwambiri.
• Nkhope Zimakoka: Zochitazi zimakwaniritsa Inverted Shrug poyang'ana kumbuyo kwa deltoids ndi rhomboids, minofu yomwe siili yogwirizana kwambiri ndi Inverted Shrug, yomwe imatsogolera ku mapewa oyenerera ndi chitukuko chakumbuyo chakumbuyo.