BARBELL SHRUG
Yi amfani da babban nauyi don ƙarfafa ƙarfin trapezius na sama.
Rike nisan kafada a baya kuma sanya shi a gaban cinyoyinku. Tsaya tsaye tare da faɗin ƙafafu da faɗin kafada kuma ainihin jigon ku. Tsayawa hannunka madaidaiciya, ɗaga kafadu zuwa kunnuwanka gwargwadon iko. Ƙarfafa kwangilar tsokoki na trapezius a saman, sa'an nan kuma sannu a hankali kuma ku koma wurin farawa.
- Tsokoki na farko
- Babban Trapezius
- Tsokoki na ƙari
- Trapezius na tsakiya · Levator Scapulae
- Matakin wahala
- Sabon shiga
- Nau'in motsi
- Matsayin Scapular
Menene bambanci daga dumbbell shrug?
Barbells na iya ɗaukar nauyi masu nauyi, kuma dumbbells na iya sanya haɗin gwiwar kafada daban.
MATAKI ZUWA MATAKI
Matakai 4 don Maimaitawa Guda Cikakke
- 1
Shirye da Riko
Riƙe barbell a faɗin kafaɗa kuma ɗaga shi daga rakiyar ko ƙasa. Ka buɗe kirjin ka kuma kula da kashin baya tsaka tsaki.
- 2
Tada Kafada
Ɗaga kafaɗunku a tsaye da tsayi ba tare da lanƙwasa gwiwar gwiwar ku ba. Mai da hankali kan ƙarfin tsokoki na trapezius na sama.
- 3
Ƙungilar Vertex
Dakata don 1-2 seconds a mafi girman matsayi kamar dai matsi tsokoki na trapezius.
- 4
A hankali
A hankali rage kafadu yayin sarrafa nauyin ku. Ina jin tsokoki na trapezius isasshe annashuwa.
HEAVY LOADING
Babban horo ta amfani da barbells
Babban fa'idar barbell shrug shine cewa yana iya ɗaukar nauyi mai nauyi fiye da dumbbells. Wannan yana samar da tashin hankali na inji mai karfi wanda ke haifar da ci gaban tsoka na trapezius.
Duk da haka, yana da kyau saboda nauyi mai nauyi na iya sassauta rikon ku da farko, kuma yana da mahimmanci don kiyaye tashin hankali a cikin zuciyar ku cikin motsi don guje wa lankwasa baya.
RANGE, LOAD & TEMPO
Zaɓi kewayon da kaya wanda ke kiyaye Barbell Shrug mai maimaitawa
Motsi mai amfani yana ƙarewa kafin jikin jikin ku ko haɗin gwiwar aiki dole su canza matsayi don matsar da kaya. Rike trapezius na sama yana samar da motsi yayin da trapezius na tsakiya · levator scapulae ke goyan bayan daidaitawa ɗaya daga maimaitawar farko zuwa ƙarshe.
Yi amfani da tsarin ragewa mai sarrafawa na kusan daƙiƙa biyu zuwa uku kuma ku guji bouncing ta hanyar canji. Idan maimaitawar ƙarshe ta zama guntu, sauri, ko a bayyane ta bambanta da ta farko, rage kaya ko dakatar da saitin kafin dabara ta rushe.
Muhimmin bayani: Ci gaba da Barbell Shrug kawai bayan kowane maimaitawa yana bin hanya ɗaya ba tare da ciwon haɗin gwiwa ba.
WARWARE MATSALA
Gyara dalilin kuskure, ba kamanninsa kawai ba
Mirgina kafada (juyawa)
- Abin da kake gani
- Motsi don juya kafada baya a cikin madauwari motsi.
- Dalili mai yiwuwa
- Mugun halaye.
- Yadda ake gyarawa
- Matsar kawai a tsaye. Motsin jujjuyawa suna sanya damuwa maras buƙata akan haɗin gwiwa na kafada da rotator cuff.
Matsayin wuyan Kunkuru
- Abin da kake gani
- Wani al'amari inda ake tura chin gaba lokacin ɗaga nauyi.
- Dalili mai yiwuwa
- Ƙunƙarar ƙwayar wuyan wuyansa saboda nauyin da ya wuce kima.
- Yadda ake gyarawa
- Tsare wuyan ku tsaka tsaki ta hanyar jawo haƙar ku a ciki da kiyaye kallonku a gaba.
SAUƘAƘAWA DA CIGABA
Daidaita wahala kafin ƙara nauyi
Power Shrug
Fashewa tare da ɗan ƙaramin hinge da billa gwiwa.
Bayan Baya Barbell Shrug
Yi yayin da kake riƙe da barbell a bayan jikinka don ƙara haɓakar tsokoki na tsakiya da ƙananan trapezius.
SHIRIN MASU FARAWA
Tsari mai amfani don farawa
Barbell shrugs babban motsa jiki ne don gina ƙarfin baya. Aiwatar da abubuwan ci gaba.
Mitar
1 ~ 2 sau
Haɗa shi a cikin aikin baya ko kafada.
girma
3 ~ 5 saiti, 8 ~ 12 sau
tsokar trapezius yana amsa da kyau ga nauyin nauyi, don haka horar da ma'auni masu dacewa.
- Kada ku lanƙwasa gwiwar gwiwar ku kuma haɗa biceps ɗin ku.
- Yi amfani da cikakken kewayon motsinku.
- Yi amfani da madauri don shawo kan iyakokin ƙarfin riƙonku.
Tambayoyin da ake yawan yi
Idan tsokar trapezius ya yi girma sosai, shin kafadu ba za su yi kunkuntar ba?
A'a, maimakon haka, yana kammala layin kafada mai girma uku kuma yana ba da ra'ayi mai ƙarfi.
