Dumbbell Shrug
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Overview:
Dumbbell Shrug ke boikoetliso ba ho haha matla haholo-holo bo lebisang mesifa ea trapezius e ka morao le molala, e leng se tlatsetsang ho ntlafatsa boemo le matla a holimo a 'mele. Boikoetliso bona bo loketse ba qalang le ba chesehelang boikoetliso bo tsoetseng pele kaha bo ka fetoloa habonolo hore bo lumellane le maemo a fapaneng a boikoetliso. Batho ba ka 'na ba khetha ho kenyelletsa li-Dumbbell Shrugs kemisong ea bona ho matlafatsa botsitso ba mahetla, ho fokotsa kotsi ea ho tsoa likotsi mahetleng, le ho theha' mele oa 'mele o leka-lekaneng, o khahlisang.
Table of Contents
Instructions
Step-by-step guide:
- Boloka matsoho a hao a otlolohile 'me maoto a hao a arohane ka bophara ba mahetla.
- Butle-butle phahamisa mahetla a hao ho ea fihla litsebeng tsa hao holimo kamoo ho ka khonehang, u boloke matsoho a hao a otlolohile ntle le ho koba litsoe tsa hao.
- Tšoara boemo bona motsotsoana ho utloa khohlano marabeng a hau.
- Butle-butle fokotsa mahetla a hau ho khutlela sebakeng sa ho qala. Sena se phethela rep e le 'ngoe. Pheta boikoetliso bakeng sa palo e lakatsehang ea ho pheta-pheta.
Exercise Tips:
- Controlled Motion: Qoba tloaelo ea ho sebelisa lebelo kapa ho tsokotsa litšepe holimo le tlase. Motsamao o lokela ho laoloa le ho etsoa ka boomo, o tsamaee ka mokhoa o feletseng oa ho sisinyeha. Sena se bolela ho phahamisa litšepe ka ho thetheha butle, ho thella holimo, ho khefutsa ka holimo, ebe o li theola butle.
- Tšoaro e nepahetseng: Tšoara li-dumbbells ka liatla tsa hau li shebile torso ea hau. Ho ts'oara hona ho lumella ho tsamaea ha tlhaho 'me ho thusa ho kopanya mesifa ea trapezius ka katleho. Qoba ho tšoara li-dumbbells ka thata haholo kaha ho ka lebisa mokhathala o sa hlokahaleng oa forearm.
- Boima bo Loketseng: Sebelisa boima bo thata empa bo laoleha. Ho sebelisa boima bo boima haholo ho ka lebisa sebopehong se sa lokelang le kotsi e ka bang teng
FAQ
Can beginners do the Dumbbell Shrug?
E, ba qalang ba ka etsa boikoetliso ba Dumbbell Shrug. Ke boikoetliso bo batlang bo le bonolo bo lebisang mesifa ea trapezius karolong e ka holimo ea mokokotlo le mahetleng. Leha ho le joalo, ho bohlokoa hore ba qalang ba qale ka boima bo bobebe ho netefatsa sebopeho se nepahetseng le ho thibela kotsi. Joalo ka boikoetliso bofe kapa bofe, ke mohopolo o motle ho ithuta mokhoa o nepahetseng ho tsoa ho mokoetlisi ea netefalitsoeng kapa mohloling o tšepahalang.
What are common variations of the Dumbbell Shrug?
- Incline Dumbbell Shrug: Phapang ena e hloka hore u etse shrug ha u ntse u robala ka sefahleho fatše holim'a benche e tšekaletseng, u fana ka angle e fapaneng le matla.
- One-Arm Dumbbell Shrug: Ka phapang ena, o etsa shrug ka letsoho le le leng ka nako, e leng se u lumellang hore u tsepamise maikutlo ka lehlakoreng le leng ka bomong.
- Dumbbell Shrug le Rotation: Sena se kenyelletsa ho hula mahetla ebe o a potoloha ka mokhoa o chitja, ho sebetsa maraba le mesifa ea rotator cuff.
- Overhead Dumbbell Shrug: Phapang ena e kenyelletsa ho phahamisa li-dumbbells ka holimo ebe o etsa shrug, e thusang ho kopanya mesifa e ka holimo le e tlaase ea trapezius.
What are good complementing exercises for the Dumbbell Shrug?
- Mela e Otlolohileng ke boikoetliso bo bong bo tsamaeang hantle le Dumbbell Shrugs, kaha ka bobeli ba tsepamisa maikutlo holim'a trapezius le deltoids, ho thusa ho haha matla le botsitso 'meleng o ka holimo.
- Boikoetliso ba ho Tsamaea ha Mohoai bo boetse bo tlatselletsa Dumbbell Shrugs, kaha ha e matlafatse mesifa ea trapezius feela empa hape e ntlafatsa matla a ho tšoara le mamello ka kakaretso, e ka ntlafatsang ts'ebetso ho Dumbbell Shrugs.
Related keywords for Dumbbell Shrug:
- Boikoetliso ba Dumbbell Shrug
- Boikoetliso ba morao le li-Dumbbells
- Dumbbell Shrug bakeng sa mesifa ea morao
- Ho matlafatsa mokokotlo ka Dumbbell Shrug
- Mokhoa oa Dumbbell Shrug
- Mokhoa oa ho etsa Dumbbell Shrug
- Tataiso ea boikoetliso ea Dumbbell Shrug
- Boikoetliso ba ho matlafatsa morao
- Li-Dumbbell tsa boikoetliso bakeng sa mokokotlo
- Thupelo ea Dumbbell Shrug