Shrug

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

Ukuxhumana kwe Shrug

Kuchita masewera olimbitsa thupi a Shrug ndi ntchito yophunzitsa mphamvu makamaka yomwe imayang'ana minofu ya trapezius kumtunda ndi khosi, zomwe zimathandiza kupititsa patsogolo kaimidwe, kukhazikika, ndi mphamvu zapamwamba za thupi. Zochita izi ndizoyenera aliyense kuyambira oyamba kumene mpaka okonda masewera olimbitsa thupi chifukwa cha kuphweka kwake komanso kukhazikika kwake. Anthu angafune kuphatikiza ma Shrugs muzochita zawo kuti awonjezere kutanthauzira kwawo kwa phewa, kuchepetsa kupsinjika kwa khosi ndi kumtunda kumbuyo, ndikuthandizira kulimbitsa thupi kwathunthu.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Shrug

• Sungani manja anu mowongoka, ndipo tulutsani mpweya pamene mukukweza mapewa anu ku makutu anu mokwera momwe mungathere.
• Gwirani izi kwa kamphindi, mukumva kupsinjika mu minofu yanu ya trapezius.
• Pumani mpweya pamene mukutsitsa pang'onopang'ono mapewa anu kubwerera kumalo oyambira.
• Bwerezani ndondomekoyi kwa chiwerengero chomwe mukufuna kubwereza.

Izinto zokwenza Shrug

• Kusuntha Kwamapewa: Kugwedeza kumangoyenda pamapewa. Kwezani mapewa anu mmwamba momwe mungathere, ngati mukuyesera kukhudza makutu anu ndi mapewa anu. Anthu ambiri amalakwitsa kugwiritsa ntchito biceps kukweza zolemera, koma mikono iyenera kukhala yowongoka panthawi yonse yochita masewera olimbitsa thupi, kayendetsedwe kake kamayenera kuyendetsedwa ndi mapewa.
• Kuyenda Koyendetsedwa: Pewani mayendedwe othamanga, ogwedezeka. Kwezani zolemerazo pang'onopang'ono, zoyendetsedwa bwino, gwirani kwa sekondi imodzi pamwamba pa kukweza, kenaka muchepetse pang'onopang'ono. Izi zimatsimikizira kuti minofu yanu ili pansi pa nthawi yoyenera.
• Osagubuduza Mapewa Anu: Cholakwika chofala ndikugudubuza mapewa kutsogolo kapena kumbuyo. Izi zitha kutsogolera

Shrug Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Shrug?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi. Ndiko kuyenda kosavuta komwe kumayang'ana minofu ya trapezius kumtunda kwanu ndi khosi. Umu ndi momwe mumachitira: 1. Imirirani molunjika mapazi anu motalikirana ndi mapewa m'lifupi. 2. Gwirani dumbbell m'dzanja lililonse ndi manja anu kuyang'ana torso. 3. Sungani manja anu molunjika pansi. 4. Kwezani mapewa anu mmwamba momwe mungathere pamene mukupuma. Sungani zolemera pafupi ndi thupi lanu. Gwirani malo omwe ali pamwamba pang'ono. 5. Chepetsani pang'onopang'ono mapewa anu kubwerera kumalo oyambirira pamene mukupuma. 6. Bweretsani kubwereza kovomerezeka. Kumbukirani kuyamba ndi zolemera zopepuka ndikuwonjezera pang'onopang'ono pamene mphamvu zanu zikukula. Nthawi zonse khalani ndi mawonekedwe abwino ndikuwongolera, ndipo pewani kugwiritsa ntchito ma biceps anu kukweza zolemera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Shrug?

• Kukweza kwambiri kumaphatikizapo kukweza mapewa onse mpaka m'makutu, nthawi zambiri amagwiritsidwa ntchito kusonyeza kusazindikira kwathunthu kapena kukokomeza kusadziŵa.
• The rolling shrug ndi kusiyana kochititsa chidwi komwe mumayendetsa mapewa anu kutsogolo kapena kumbuyo, nthawi zambiri amagwiritsidwa ntchito kusonyeza kusakhulupirira kapena kuchotsedwa.
• Kukweza manja mmwamba kumaphatikizapo kukweza manja onse awiri mmwamba pamene mukugwedeza, nthawi zambiri amagwiritsidwa ntchito kusonyeza kusokonezeka kwathunthu kapena kusonyeza kuti mulibe mphamvu pazochitika.
• Kugwedeza mutu kumaphatikizapo kupendekera mutu wanu kumbali imodzi pamene mukugwedeza, nthawi zambiri amagwiritsidwa ntchito kusonyeza kusokonezeka kapena kukayikira chinachake.

Izinto zokufunda ezishisa ezivumelekile Shrug?

• Ma Deadlifts: Ngakhale makamaka kuchita masewera olimbitsa thupi m'munsi ndi m'miyendo, zowonongeka zimagwiritsanso ntchito minofu ya trapezius panthawi yokweza, kupititsa patsogolo mphamvu ndi chipiriro zomwe zimapeza kuchokera ku shrugs.
• Kuyenda kwa Mlimi : Zochitazi zimaphatikizapo kunyamula zolemera zolemera pamene mukuyenda, zomwe sizimangolimbitsa minofu ndi minofu, komanso zimagwira ntchito mwamphamvu minofu ya trapezius, mofanana ndi shrugs, kumapangitsa kuti thupi likhale lokhazikika komanso kupirira.