Barbell Shrug
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Overview:
Iyo Barbell Shrug isimba rekudzidzisa simba iro rinonyanya kunanga trapezius tsandanyama mukumusoro kwako kumashure uye mutsipa, zvichibatsira pakuvandudza chimiro, kugadzikana kwepafudzi, uye kumusoro kwesimba remuviri. Ichi chiitwa chakakodzera kune vanhu veese mazinga ekusimba, kubva kune vanotanga kusvika kune vamhanyi vepamusoro, avo vari kutsvaga kusimudzira yavo yekumusoro mamiriro emuviri. Vanhu vanogona kusarudza kubatanidza Barbell Shrugs mune yavo yekurovedza muviri routine kwete chete nekuda kwayo kwemuviri, asiwo nebasa rayo mukudzivirira kukuvara uye kusimudzira kuita mune mamwe ma lifts nemitambo.
Table of Contents
Instructions
Step-by-step guide:
- Chengetedza maoko ako akatambanudzwa zvizere, uchibvumira barbell kuti irembera pamberi pezvidya zvako.
- Simudza mapendekete ako akananga kunzeve dzako zvakakwirira sezvaunokwanisa, usingapedzi magokora ako kana kufambisa bhero nemaoko ako, uchitarisa kudhumana kuri mumisungo yako.
- Bata chibvumirano chechipiri pamusoro pekufamba.
- Zvishoma nezvishoma dzikisa mapepa ako kumashure kunzvimbo yekutanga, kuve nechokwadi chekufamba kunodzorwa uye kusarega zviremu zvichingodonha pasi.
Exercise Tips:
- Kubata Kwakakodzera: Bata bhero nekubata kwepamusoro (zvanza zvakatarisana nemuviri wako) uye maoko ako akafara zvishoma kupfuura upamhi hwemafudzi akaparadzana. Dzivisa kubata barbell zvakanyanya kana kuti zvakasununguka sezvo izvi zvinogona kushungurudza maoko ako.
- Kufambisa Kunodzorwa: Simudza mapendekete ako akananga munzeve dzako kumusoro sezvinobvira, wozodzikisa kumashure nenzira inodzorwa. Dzivisa kushandisa biceps yako kusimudza barbell, sezvo izvi zvinogona kutungamira kusaenzana kwemhasuru uye kukuvara. Kufamba kunofanira kutungamirirwa nemisungo yako ye trapezius, kwete maoko ako.
- Dzivisa Rolling Shoulders: Chikanganiso chakajairika ndechekutenderedza mapendekete kumashure kumusoro kwekufamba. Izvi
FAQ
Can beginners do the Barbell Shrug?
Ehe, vanotanga vanogona kuita iyo Barbell Shrug kurovedza muviri. Nekudaro, zvakakosha kuti utange nehuremu huremu kuti uve nechokwadi chechimiro chakakodzera uye kudzivirira kukuvara. Chimiro chakakodzera chinosanganisira kumira wakatwasuka, kubata bhero nemaoko maviri, uye kusimudza mapendekete akananga panzeve pasina kupeta magokora kana kushandisa makumbo kana musana. Zvinobatsirawo kuve nemudzidzisi kana munhu ane ruzivo avapo kuti ape gwara.
What are common variations of the Barbell Shrug?
- Kuseri-the-kumashure Barbell Shrug: Izvi zvinoitwa nekubata bhero kuseri kwemusana wako, iro rinotarisa misungo kubva kune imwe kona.
- Overhead Barbell Shrug: Kusiyana uku kunosanganisira kubata barbell pamusoro, iyo isingashandisi misungo chete asiwo inobata mapepa nemaoko.
- Akagara Barbell Shrug: Inoitwa wakagara, iyi mutsauko inobatsira kutsaura misungo nekudzikamisa kubatanidzwa kwemuviri wepasi.
- Incline Barbell Shrug: Izvi zvinoitwa pabhenji yakarerekera, iyo inoshandura kona ye shrug uye inotarisa zvikamu zvakasiyana zve trapezius muscle.
What are good complementing exercises for the Barbell Shrug?
- Iyo Yakarurama Row ndechimwe chiitiko chinozadzisa iyo Barbell Shrug, sezvo inotarisawo kune yepamusoro trapezius uye deltoids, ichibatsira kuvaka simba uye ukuru munzvimbo yepamusoro kumashure uye pamapfudzi.
- The Farmer's Walk inozadzisa Barbell Shrug nokuti haisi kungosimbisa misungo, kufanana nekuputika, asiwo inovandudza simba rekubata uye kugadzikana kwepakati, izvo zvinogona kuvandudza kushanda kwese uye kuenzana panguva yekuputika.
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