MACHINE SHRUG
Ƙaƙƙarfan motsi a tsaye wanda ke kaiwa trapezius na sama don gina kauri na sama mai ƙarfi
Tsaya a cikin injin shrug kuma ka kama hannayen hannu da kyau. Tsaya tsayi tare da fitar da ƙirjinka kuma kafadu sun raunana. Tsayar da hannunka daidai gwargwado, ɗaga kafaɗun ku zuwa kunnuwanku a cikin motsin shuru. Jin ƙanƙara mafi girma a cikin trapezius ɗinku a saman, sannan sannu a hankali rage hannayen hannu zuwa matsayi na farawa ƙarƙashin cikakken iko.
- Tsokoki na farko
- Babban Trapezius
- Tsokoki na ƙari
- Trapezius na tsakiya · Levator Scapulae
- Matakin wahala
- Sabon shiga
- Nau'in motsi
- Matsayin Scapular
Shin yana da tasiri kamar shrugs barbell?
Ee, don ware tarkuna, inji zai iya zama mafi tasiri saboda karuwar kwanciyar hankali da mayar da hankali ga tsokar da aka yi niyya.
MATAKI ZUWA MATAKI
Matakai 4 don Maimaitawa Guda Cikakke
- 1
Saita da matsayi
Sanya kanka a tsakiyar injin. Riƙe hannaye tare da riko na tsaka tsaki kuma ku tsaya tare da faɗin ƙafafu dabam dabam.
- 2
Daukaka kafadu
Ɗaga kafaɗun ku a tsaye zuwa ga kunnuwanku ba tare da lanƙwasa gwiwar gwiwar ku ba. Mayar da hankali kan amfani da tarkuna don fitar da nauyi.
- 3
Ƙunƙarar ƙima
Dakata a takaice a saman don ƙara yawan tashin hankali akan tsokoki na trapezius na sama.
- 4
Saukowar sarrafawa
Sannu a hankali runtse hannayen har sai tarkunanku sun cika cikakke. Kada ka bari tarin nauyi ya taɓa ƙasa tsakanin maimaitawa.
MACHINE STABILITY
Yawaita tashin hankali tare da kwanciyar hankali jagora
Babban fa'idar amfani da na'ura don shrugs shine kawar da motsi a kwance. Wannan yana ba ku damar tashar duk ƙarfin ku zuwa tsayin daka na tsaye na scapula, wanda shine aikin farko na trapezius na sama.
Har ila yau, injina galibi suna nuna hannaye na ergonomic waɗanda ke rage wuyan hannu kuma suna samar da ƙarin hanyar halitta don kafadu. Wannan ya sa su zama manufa don horar da hypertrophy mai girma ko fasaha mai ƙarfi kamar saiti, inda kiyaye cikakkiyar tsari tare da ma'auni kyauta ya zama da wahala yayin da kuke gajiya.
RANGE, LOAD & TEMPO
Zaɓi kewayon da kaya wanda ke kiyaye injin 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 Injin 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 kafadu
- Abin da kake gani
- Matsar da kafadu a cikin da'irar a saman motsi.
- Dalili mai yiwuwa
- Imani da ba daidai ba cewa yana bugun tsokoki mafi kyau ko rashin fahimtar fasaha.
- Yadda ake gyarawa
- Matsar da nauyi sama da ƙasa kawai. Juyawa na iya haifar da tashewar kafada da al'amuran rotator cuff akan lokaci.
Lankwasawa gwiwar hannu
- Abin da kake gani
- Yin amfani da biceps don taimakawa cire nauyi sama.
- Dalili mai yiwuwa
- Yin amfani da nauyi mai nauyi don tarko don motsawa da kansa.
- Yadda ake gyarawa
- Riƙe hannunka gabaɗaya. Yi la'akari da hannayenku a matsayin ƙugiya; kawai motsi ya kamata ya fito daga kafadu.
SAUƘAƘAWA DA CIGABA
Daidaita wahala kafin ƙara nauyi
Dakatar da Injin Shrug
Riƙe matsayi na sama don 3-5 seconds don gina ƙarfin isometric kuma ƙara lokaci a ƙarƙashin tashin hankali.
Wurin zama Machine Shrug
Yi amfani da bambancin na'ura da ke zaune don cire gaba ɗaya duk wata yuwuwar tuƙin ƙafa ko girgiza jiki.
SHIRIN MASU FARAWA
Tsari mai amfani don farawa
Na'urar shrug shine zaɓi mai aminci da inganci don gina girman tarko. Ba da fifikon sarrafawa da cikakken kewayon motsi.
Yawanci
Sau 1-2 a mako
Kyakkyawan ƙaƙƙarfan motsi don zaman baya ko kafada.
Ƙarar
3-4 na 12-15 reps
Matsakaicin maimaitawa shine manufa don haɓaka famfo da kwararar jini zuwa trapezius.
- Tsaya wuyanka tsaka tsaki; kada ku yi wa kanku gaba.
- Kula da daidaiton lokaci mai sarrafawa akan duka ɗagawa da ƙasa.
- Yi amfani da madauri mai ɗagawa idan riƙonku ya gaza kafin tarkunanku su ƙare.
Tambayoyin da ake yawan yi
Menene mafi kyau riko?
Yawancin injuna suna amfani da rikon tsaka-tsaki (hannun hannu suna fuskantar juna), wanda gabaɗaya shine mafi dacewa kuma mafi aminci ga haɗin gwiwar kafada.
