Shrug

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

Ukuxhumana kwe Shrug

Kuchita masewera olimbitsa thupi a Shrug ndi ntchito yolimbitsa mphamvu yomwe imayang'ana makamaka minofu ya trapezius kumtunda ndi khosi, zomwe zimathandiza kuti thupi likhale labwino komanso mphamvu zapamwamba za thupi. Ndi masewera olimbitsa thupi oyenera kwa aliyense, kuyambira oyamba masewera olimbitsa thupi mpaka akatswiri othamanga, omwe akufuna kupititsa patsogolo kukhazikika kwa mapewa awo komanso kupirira kwamphamvu kwa thupi. Mwa kuphatikiza ma Shrugs muzochita zawo zolimbitsa thupi, anthu amatha kupititsa patsogolo luso lawo lokweza, kuteteza khosi ndi msana kukhumudwa, ndikuwonjezera mawonekedwe awo ndi minofu yam'mwamba yodziwika bwino komanso yamphamvu.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Shrug

• Sungani manja anu motambasula ndipo maso anu ayang'ane kutsogolo.
• Kwezani mapewa anu mmwamba momwe mungathere ngati mukuyesera kukhudza makutu anu, koma sungani manja anu molunjika panthawiyi.
• Gwirani malo amenewo kwa sekondi imodzi kuti muwonjezere kudumpha kwa misampha.
• Pang'onopang'ono tsitsani zolemera kubwerera kumalo oyambira, kulola mapewa anu kuti apumule mokwanira musanayambe kubwereza kotsatira.

Izinto zokwenza Shrug

• **Mayendedwe Olamuliridwa**: Pamene mukuchita shrug, onetsetsani kuti mwakweza mapewa anu molunjika m'makutu mwanu, ndiyeno muwachepetse pang'onopang'ono. Pewani kutembenuza mapewa anu kumbuyo kapena kutsogolo chifukwa izi zikhoza kuvulaza mapewa.
• **Kulemera Koyenera**: Gwiritsani ntchito kulemera komwe kumakupatsani mwayi wochita masewera olimbitsa thupi ndi mawonekedwe oyenera. Kulakwitsa kofala ndiko kugwiritsa ntchito kulemera kwakukulu, komwe kungayambitse mawonekedwe osayenera ndi kuvulala komwe kungatheke. Yambani ndi kulemera kopepuka ndikuwonjezera pang'onopang'ono pamene mphamvu zanu zikukula.
• **Kupuma**: Kumbukirani kupuma panthawi yolimbitsa thupi. Pumani mpweya pamene mukukweza mapewa anu ndikutulutsa mpweya pamene mukutsitsa. Kugwira mpweya wanu kungayambitse kuthamanga kwa magazi. 5

Shrug Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Shrug?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi. Ndi masewera olimbitsa thupi osavuta omwe amayang'ana minofu ya trapezius kumtunda kwanu ndi mapewa. Komabe, monga zolimbitsa thupi zilizonse, ndikofunikira kuti muyambe ndi kulemera komwe kungathe kutha komanso kuphunzira mawonekedwe oyenera kuti musavulale. Nthawi zonse ndi bwino kukaonana ndi mphunzitsi kapena katswiri wolimbitsa thupi mukayamba chizolowezi chatsopano cholimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Shrug?

• Kugwedeza kwa dzanja limodzi, kusinthasintha, kosasinthika: ¯\_(ツ)_/
• Kukweza makwinya pawiri, chifukwa ngati simukutsimikiza: ¯\_(ツ)_/¯ ¯\_(ツ)_/¯
• Kukweza kwamphamvu kowonjezera ndi maso akulu: O_o ¯\_(ツ)_/¯
• Kukweza kokongola, koseweretsa ndi diso: ¯\_(ツ)_/¯ ;)

Izinto zokufunda ezishisa ezivumelekile Shrug?

• Mizere yowongoka imagwiranso ntchito minofu ya trapezius ngati ma shrugs, koma imaphatikizanso mapewa ndi ma biceps, zomwe zimapangitsa kuti thupi likhale lolimba kwambiri.
• Mzere wokhotakhota ndi ntchito ina yomwe imathandizira shrugs chifukwa, pamene makamaka imayang'ana latissimus dorsi kumbuyo, imagwiritsanso ntchito minofu ya trapezius, yopereka mphamvu yowonjezera komanso yowonjezereka.