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Shrug

Equipment:
Body Part:
Primary Muscles:
Secondary Muscles:

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Overview:

Iyo Shrug kurovedza muviri isimba rekudzidzisa basa rinonyanya kunanga trapezius tsandanyama mukumusoro kwako kumashure uye mutsipa, ichibatsira mukuvandudzika kwemaitiro uye kumusoro kwesimba remuviri. Yakakodzera kune chero munhu anotarisa kuti awedzere yavo yekumusoro mamiriro emuviri, kubva kune vanotanga kusvika kune epamusoro kusimba vanofarira. Vanhu vangangoda kuisa shrugs muchirongwa chavo chekurovedza muviri nekuda kwekubatsira kwayo mukuvaka tsandanyama, kuvandudza kugadzikana kwepfudzi, uye kubatsira mumabasa ezuva nezuva anoshanda sekusimudza uye kutakura.

Table of Contents

  1. Instructions
    1. Step-by-step guide
    2. Exercise Tips
  2. FAQ
    1. Can beginners to the Shrug?
    2. Common variations of the Shrug?
    3. Good complementing exercises for the Shrug?
  3. Related keywords

Instructions

Step-by-step guide:

  1. Chengeta musana wako wakatwasuka uye maziso ako kumberi, wozosimudza zvishoma nezvishoma mapfudzi ako akananga kunzeve dzako zvakakwirira sezvaunokwanisa, uchichengeta maoko ako akatwasuka.
  2. Bata nzvimbo iyi kwekanguva kuti unzwe kuputika mumasumbu ako e trapezius.
  3. Zvishoma nezvishoma dzikisa mapepa ako kumashure kusvika panzvimbo yekutanga.
  4. Dzokorora chiitwa chenhamba yaunoda yekudzokorora.

Exercise Tips:

  • Kudzora Mafambiro: Paunenge uchiita shrug, simudza mapendekete ako akananga munzeve dzako nenzira yakatsetseka uye inodzorwa. Dzivisa kutenderedza mafudzi ako kumashure kana mberi, sezvo izvi zvinogona kutungamirira kumapfudzi nekukuvara kwemutsipa.
  • Kusarudzwa Kwehuremu: Sarudza uremu hunokutendera kuti uite chiitwa nemazvo. Usaremedza barbell kana dumbbells. Kana uremu hwakanyanyisa, unogona kukanganisa fomu yako, iyo inogona kutungamirira kukukuvara.
  • Yakazara Range Yekufamba: Ita shuwa kuti uri kushandisa yakazara yakazara mafambiro. Simudza mapendekete ako kumusoro sezvaunokwanisa, bata kwechinguva, uye wozoadzikisa zvakare pasi. Izvi zvinobatsira kuita zvizere uye kusimbisa trapezius tsandanyama.
  • Breathing Technique

FAQ

Can beginners do the Shrug?

Ehe, vanotanga vanogona kuita shrug exercise. Icho chiri nyore uye chinoshanda chiitwa chekusimbisa uye kugadzira trapezius muscle, iyo iri mukumusoro kumashure nemutsipa. Heino nzira yakakosha yekuzviita: 1. Mira wakatwasuka tsoka dzako dzakaparadzana paupamhi hwemafudzi. 2. Bata dumbbell muruoko rumwe norumwe maoko ako akatambanudzwa zvizere, uye zvanza zvako zvakatarisana nemuviri wako. 3. Chengeta maoko ako akatwasuka panguva yese yekurovedza muviri. Iyi ichava nzvimbo yako yekutanga. 4. Simudza mapepa ako kumusoro sezvinobvira sezvaunofema. Bata chibvumirano kumusoro kwechipiri. 5. Deredza uremu kudzokera kunzvimbo yepakutanga paunenge uchifema. 6. Dzokorora nokuda kwehuwandu hunokurudzirwa hwekudzokorora. Rangarira, zvakakosha kuti utange nerenje uremu uye zvishoma nezvishoma wowedzera sezvo simba rako rinowedzera kudzivirira kukuvara. Uyewo, nguva dzose chengetedza fomu yakakodzera uye kudzora kufamba pane kushandisa simba. Kana usina chokwadi nezvechimwe chinhu, zviri nani kubvunza nyanzvi yekusimbisa muviri

What are common variations of the Shrug?

  • The high shrug: Uyu musiyano unosanganisira kusimudza mapendekete ose kusvika kunzeve, kazhinji inoshandiswa kuratidza kuvhiringidzika kwakanyanya kana kushaya ruzivo.
  • The rolling shrug: Iyi mutsauko inosanganisira kutenderedza mapendekete mberi kana kumashure, kunowanzo shandiswa kuratidza kusava nehanya kana kudzingwa.
  • The chalms-up shrug: Kusiyana uku kunosanganisira kusimudza mapendekete ose uye kushandura zvanza kumusoro, kazhinji kushandiswa kuratidza kusaziva kwakakwana kana kubvuma kuti munhu haana mhinduro.
  • The eggerated shrug: Kusiyana uku kunosanganisira kusimudza mapendekete ose kumusoro uye kuparadzira maoko kunze, kazhinji inoshandiswa kuratidza kushamisika kwakanyanya kana kusatenda.

What are good complementing exercises for the Shrug?

  • Kufamba kwemurimi kunozadzisa shrug nekubatanidza musuru we trapezius nenzira yakasiyana, kutarisa kutsungirira uye kusimba kwekubata, izvo zvinogona kuwedzera kubudirira kwekuputika.
  • Mitsara yakatwasuka inonyatso kubatsiridza shrugs sezvo isingashande chete trapezius tsandanyama asiwo iyo deltoids uye biceps, zvichitungamira kune yakazara yakazara yepamusoro yemuviri Workout.

Related keywords for Shrug:

  • Barbell Shrug Exercise
  • Back Kusimbisa Workouts
  • Shrug Exercise for Back
  • Barbell Back Exercises
  • Upper Back Workout neBarbell
  • Shrug Workout Routine
  • Barbell Shrug for Back Muscles
  • Kusimbisa Kudzoka neShrug Exercise
  • Barbell Shrug Back Exercise
  • Back Muscle Kuvaka neBarbell Shrug.
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