BARBELL SHRUG
Ukuzivocavoca kwe-Barbell esebenzisa isisindo esiphezulu ukuthuthukisa ngokuqinile umsipha ongaphezulu we-trapezius nokudala ukushuba komzimba ophezulu.
Bamba i-barbell ububanzi behlombe ngokuhlukana bese uyibeka ngaphambi kwamathanga akho. Yima uqonde izinyawo zakho zihlukene ngobubanzi behlombe kanye nenkathi yakho eyinhloko. Gcina izingalo zakho ziqondile, phakamisa amahlombe akho ubheke ezindlebeni zakho phezulu ngangokunokwenzeka. Hlanganisa imisipha yakho ye-trapezius ngokuqinile phezulu, bese ubuyela kancane kancane futhi ngokulawulayo endaweni yokuqala.
- Imisipha eyinhloko
- I-Trapezius Engaphezulu
- Imisipha esekelayo
- I-Trapezius Ephakathi · I-Levator Scapulae
- Izinga lobunzima
- Osaqalayo
- Uhlobo lokunyakaza
- Ukuphakama kwesikali
Uyini umehluko ku-dumbbell shrug?
Ama-Barbell angakwazi ukuphatha izisindo ezisindayo, futhi ama-dumbbell avumela amalunga ehlombe ukuthi abekwe ngokukhululeka kakhudlwana, ukuze ukuvuselela kungase kuhluke.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Ikulungele futhi Ukubamba
Bamba i-barbell ububanzi behlombe bese uyisusa ku-rack noma uyisuse phansi. Gcina isifuba sakho sivulekile futhi ugcine umgogodla ongathathi hlangothi.
- 2
Ukuphakanyiswa Kwehlombe
Phakamisa amahlombe akho ame mpo naphezulu ngaphandle kokugoba izindololwane zakho. Gxila emandleni emisipha yakho engenhla ye-trapezius.
- 3
I-Apex Contraction
Yima kancane imizuzwana engu-1-2 endaweni ephakeme kakhulu njengokungathi ucindezela imisipha yakho ye-trapezius.
- 4
Yehlisa ijubane
Yehlisa kancane amahlombe akho ngenkathi ulawula isisindo sakho. Ngizwa imisipha yami ye-trapezius ikhululeke ngokwanele.
HEAVY LOADING
Ukuqeqeshwa okunzima usebenzisa ama-barbell
Inzuzo enkulu ye-barbell shrug ukuthi ikwazi ukuphatha izisindo ezisinda kakhulu kunama-dumbbell. Lokhu kunikeza ukungezwani okunamandla kwemishini okwenza ukukhula kwemisipha ye-trapezius.
Nokho, kunconywa ukuthi usebenzise ibhande njengoba isisindo esinzima singabangela ukubamba kwakho kukhululeke kuqala, futhi kubalulekile ukugcina ukungezwani okuyisisekelo phakathi nokunyakaza ukuze uvimbele umhlane wakho ekugobeni.
RANGE, LOAD & TEMPO
Khetha ububanzi nomthwalo ogcina i-Barbell Shrug iphindaphindeka
Uhla oluwusizo lokunyakaza luphela ngaphambi kokuba i-torso yakho noma amalunga asebenzayo ashintshe indawo ukuze asuse umthwalo. Gcina i-trapezius ephezulu ikhiqiza ukunyakaza ngenkathi i-trapezius ephakathi · i-levator scapulae isekela ukuqondanisa okufanayo kusukela ekuphindaphindweni kokuqala kuya ekugcineni.
Sebenzisa isigaba sokwehlisa esilawulwayo esingamasekhondi amabili kuya kwamathathu futhi ugweme ukugxuma phakathi noguquko. Uma ukuphindaphinda kokugcina kuba kufushane, ngokushesha, noma ngokubonakala kwehluke kweyokuqala, yehlisa umthwalo noma misa isethi ngaphambi kokuba isu liphuke.
Iphuzu elibalulekile: Thuthukisa i-Barbell Shrug kuphela ngemva kokuphindaphinda konke kulandela indlela efanayo ngaphandle kobuhlungu bamalunga.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Ukugoqa ihlombe (ukujika)
- Lokho okubonayo
- Umnyakazo wokuphendulela ihlombe emuva ngokunyakaza okuyindilinga.
- Imbangela engaba khona
- Imikhuba emibi yokuma.
- Indlela yokulungisa
- Hambisa ume mpo kuphela. Ukunyakaza okujikelezayo kubeka ukucindezeleka okungadingekile ku-joint yehlombe kanye ne-rotator cuff.
Ukuma kwentamo yofudu
- Lokho okubonayo
- Isenzakalo lapho isilevu sidudulelwa phambili lapho siphakamisa isisindo.
- Imbangela engaba khona
- Ubunzima bemisipha yentamo ngenxa yesisindo esiningi.
- Indlela yokulungisa
- Gcina intamo yakho ingathathi hlangothi ngokudonsela isilevu sakho ngaphakathi futhi ugcine amehlo akho aqonde phambili.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
I-Shrug yamandla
Lokhu kunyakaza kuhilela ukuphakamisa isisindo ngokuqhuma usebenzisa i-hip hinge encane kanye nokukhahlela kwamadolo.
Ngemuva kwe-Barbell Shrug
Yenza ngenkathi ubambe i-barbell ngemuva komzimba wakho ukuze ukhulise ukusebenzisana kwemisipha ye-trapezius emaphakathi nephansi.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Amahlombe e-Barbell kuwumsebenzi obalulekile wokwakha ingemuva eliqinile. Faka ukugcwala ngokweqile okuqhubekayo.
Imvamisa
1-2 izikhathi ngesonto
Ifake ohlelweni lwakho lokujima emhlane noma ehlombe.
Ivolumu
3~5 amasethi, 8~12 izikhathi
Imisipha ye-trapezius isabela kahle ezisindweni eziphakeme, ngakho-ke ziqeqeshe ngezisindo ezifanele.
- Ungagobi izindololwane zakho futhi ubambe ama-biceps akho.
- Sebenzisa uhla lwakho olugcwele lokunyakaza.
- Sebenzisa ibhande ukuze unqobe imikhawulo yamandla akho okubamba.
Imibuzo evame ukubuzwa
Uma umsipha we-trapezius uba mkhulu kakhulu, ngeke yini amahlombe abukeke emincane?
Cha, kunalokho, iqeda umugqa wehlombe onezinhlangothi ezintathu futhi inikeze umbono onamandla.
