Shrug

• Inhloko yeziNdawo: Makontekta ni wa kufanya mazoezi ya sehemu za mwili.
• Idivayisi: Mbendelo
• Imimiselo eqhapho: Trapezius Upper Fibers
• Amashwa eqhapho: Trapezius Middle Fibers

Ukuxhumana kwe Shrug

Zochita zolimbitsa thupi za Shrug ndizosavuta koma zolimbitsa thupi zolimbitsa thupi ndikulimbitsa thupi lanu lakumtunda, makamaka kuyang'ana minofu yanu ya trapezius. Ndizoyenera aliyense, kuyambira oyamba kumene mpaka okonda masewera olimbitsa thupi, omwe akufuna kuwongolera mphamvu zawo zakumtunda ndi kaimidwe. Anthu angafune kuchita masewera olimbitsa thupi chifukwa sikuti amangowonjezera maonekedwe a thupi powonjezera tanthauzo la khosi ndi mapewa, komanso amathandiza kupewa kupsinjika kwa khosi ndi mapewa, ndipo angathandize kuti masewera azitha bwino.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Shrug

• Kusunga manja anu mowongoka, kwezani mapewa anu mmwamba momwe mungathere, ngati kuti mukuyesera kukhudza makutu anu ndi mapewa anu.
• Gwirani malowa kwa masekondi angapo kuti mumve kugundana kwa minofu yanu ya trapezius.
• Pang'onopang'ono tsitsani mapewa anu kubwerera kumalo oyambira.
• Bwerezani mayendedwe awa pa kuchuluka komwe mukufuna kubwereza.

Izinto zokwenza Shrug

• **Kugwira Moyenera**: Gwirani mabelu otchinga kapena ma dumbbell ndikugwira mopitilira, manja otalikirapo pang'ono kuposa m'lifupi mwake mapewa. Kugwira molakwika kumatha kusokoneza manja ndi manja anu.
• **Mayendedwe Olamuliridwa**: Chinsinsi cha shrug yogwira mtima ndikuyenda pang'onopang'ono, koyendetsedwa. Kwezani mapewa anu molunjika m'makutu anu, gwirani kwa kamphindi, kenaka muwatsitsenso pansi. Pewani kutembenuza mapewa anu kumbuyo kapena kutsogolo chifukwa kungayambitse kuvulala kwa mapewa kapena khosi.
• **Pewani Kunenepa Kwambiri**: Cholakwika chimodzi chofala ndi kulemera kwambiri. Izi zingayambitse mawonekedwe osayenera komanso kuvulala komwe kungachitike. Yambani ndi kulemera komwe mungathe kupirira bwino ndipo pang'onopang'ono muwonjezere pamene mphamvu zanu zikuyenda bwino.
• **Kupuma

Shrug Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Shrug?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi. Ndi njira yosavuta komanso yothandiza yolimbikitsira komanso kumveketsa minofu yam'mwamba ya trapezius, yomwe ili kumtunda kwanu ndi khosi. Nayi njira yoyambira yochitira izi: 1. Imani molunjika ndi mapazi anu motalikirana m’lifupi mwake. 2. Gwirani dumbbell m'dzanja lililonse ndi manja anu kuyang'ana thupi lanu. 3. Sungani manja anu molunjika ndikukweza mapewa anu pang'onopang'ono m'makutu anu. 4. Gwirani malowa kwa masekondi angapo, kenaka muchepetse mapewa anu pang'onopang'ono. 5. Bwerezani kusuntha kwa chiwerengero chomwe mukufuna kubwereza. Kumbukirani kuyamba ndi zolemera zopepuka ndikuwonjezera pang'onopang'ono pamene mukukula. Komanso, nthawi zonse khalani ndi mawonekedwe abwino ndikupewa kugwiritsa ntchito thupi lanu kukweza zolemera; kuyenda kuyenera kuyendetsedwa ndi mapewa anu. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, ndi bwino kufunafuna chitsogozo kuchokera kwa katswiri wolimbitsa thupi kuti atsimikizire kuti mukuchita bwino komanso mosamala.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Shrug?

• Kugwedeza pawiri ˘\_(ツ)_/˘\_(ツ)_/˘ kumagwiritsidwa ntchito pamene kugwedeza kumodzi sikukwanira kusonyeza kusayanjanitsika kapena chisokonezo.
• The table flip shrug (╯° □°）╯︵ ┻━┻ ndi Baibulo lochititsa chidwi kwambiri, lomwe nthawi zambiri limagwiritsidwa ntchito kusonyeza kukhumudwa kapena kusakhulupirira.
• Mawu okongola akuti ʅ（◞‿◟）ʃ nthawi zambiri amagwiritsidwa ntchito kusonyeza kusayanjanitsika kosewera kapena kukokera.
• Kugwedeza kwakukulu ᕙ(⇀‸↼‶)ᕗ kumagwiritsidwa ntchito kusonyeza kusokonezeka kwakukulu kapena kukokomeza kapena kusayanjanitsika.

Izinto zokufunda ezishisa ezivumelekile Shrug?

• Mizere yowongoka ndi ntchito ina yomwe imathandizira shrugs, pamene imagwira ntchito ya trapezius ndi deltoid minofu, kupititsa patsogolo kuyenda kwa mapewa ndi kumtunda kwa thupi.
• Mzere wopindika umaphatikizana ndi ma shrugs poyang'ana minofu ya rhomboid ndi latissimus dorsi, yomwe ingathandize kusintha kaimidwe ndikuwongolera mphamvu kumbuyo ndi mapewa anu.