DUMBBELL SHRUG
Ukuzivocavoca okuhlangene okulula okuqinisa imisipha ye-trapezius engenhla ukuze kwakhe uhlaka oluqinile lwehlombe nomugqa wentamo.
Bamba i-dumbbell ngezandla zombili bese uyibeka eduze komzimba wakho. Yima uqonde izinyawo zakho zihlukene ngobubanzi behlombe, phakamisa amahlombe akho ubheke ezindlebeni zakho phezulu ngangokunokwenzeka. Ngalesi sikhathi, qaphela ukuthi ungagobi izindololwane zakho. Hlanganisa imisipha yakho ye-trapezius ngokuqinile phezulu, bese ubuyela kancane kancane futhi ngokulawulayo endaweni yokuqala.
- Imisipha eyinhloko
- I-Trapezius Engaphezulu
- Imisipha esekelayo
- I-Middle Trapezius Levator Scapulae
- Izinga lobunzima
- Osaqalayo
- Uhlobo lokunyakaza
- Ukuphakama kwesikali
Uma umsipha we-trapezius uba mkhulu kakhulu, ngeke yini amahlombe abukeke emincane?
Cha, uma imisipha ye-trapezius engenhla kanye ne-side deltoid ithuthukiswa ngokuvumelana, amahlombe azobukeka engaphezulu-ntathu futhi ebanzi.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Isimo esilungile
Bamba ama-dumbbells futhi ume lapho ukunaka. Vula isifuba sakho bese wehlisa amahlombe akho ngokwemvelo.
- 2
Ukuphakanyiswa Kwehlombe
Ngezingalo zakho eziqondile, phakamisa kuphela amahlombe akho ame mpo naphezulu ubheke ezindlebeni zakho.
- 3
I-Vertex Contraction
Izwa ukufinyela kwemisipha ye-trapezius ephezulu endaweni ephakeme kakhulu bese ubamba imizuzwana engu-1 kuya kwemi-2.
- 4
Yehlisa ijubane
Lawula isisindo bese wehlisa kancane amahlombe akho kuze kube yilapho imisipha yakho ye-trapezius ikhululeka ngokwanele.
TRAPEZIUS FOCUS
Kufanele ibanjwe ngamahlombe, hhayi izingalo
Iphutha elivamile uma uphakamisa amahlombe ukusebenzisa ama-biceps akho ukuphakamisa ama-dumbbell. Cabanga ngezingalo zakho njengamabhande nje abambe isisindo sakho, futhi ugxile kuphela ekunyakazeni ihlombe elihlangene ngokwalo liqonde phezulu.
Futhi, ukunyakaza 'okugingqika' kokuphendulela ihlombe emuva kungabangela ukungqubuzana okungadingekile ekuhlanganyeleni kwehlombe, ngakho-ke kuphephe kakhulu futhi kusebenza kahle kakhulu ukulondoloza ukukhuphuka okuqondile nokwehlisa i-trajectory.
RANGE, LOAD & TEMPO
Khetha ububanzi nokulayisha okugcina i-Dumbbell 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 levator scapulae ephakathi isekela ukulungiswa 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-Dumbbell Shrug kuphela ngemva kokuphindaphinda konke kulandela indlela efanayo ngaphandle kobuhlungu bamalunga.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Ukugingqika kwamahlombe
- Lokho okubonayo
- Ukunyakaza kokujika nokuphakamisa ihlombe emuva ngokunyakaza okuyindilinga.
- Imbangela engaba khona
- Imikhuba emibi noma inhloso yokunikeza ukukhuthazwa okwengeziwe.
- Indlela yokulungisa
- Hambisa ume mpo kuphela. Ukushintsha ukunyakaza kungafaka ubunzima ku-cuff ejikelezayo.
Ukugoba kwendololwane
- Lokho okubonayo
- Isenzo sokugoba indololwane lapho uphakamisa ama-dumbbell.
- Imbangela engaba khona
- Ukubandakanyeka kwe-Biceps.
- Indlela yokulungisa
- Nweba ngokugcwele izingalo zakho futhi usebenzise ibhande lesihlakala ukuze unciphise ukubamba ukuze ukwazi ukugxila kakhulu emahlombe akho.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
I-Barbell Shrug
Ukusebenzisa i-barbell kukuvumela ukuthi ubambe izisindo ezisindayo, okuyinzuzo ekuthuthukiseni amandla emisipha.
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 abalulekile ekwakheni uhlaka oluqinile lomzimba ongaphezulu. Kwenze njengesengezo sokuvivinya umzimba ngemva kokunye ukuvivinya imisipha emikhulu.
Imvamisa
1-2 izikhathi ngesonto
Kunconyiwe ukuthi ubekwe ekugcineni komkhuba wakho wokuzivocavoca emhlane noma wehlombe.
Ivolumu
3~4 amasethi, 10~15 izikhathi
Izisindo ezisindayo zinhle, kodwa khetha isisindo esikuvumela ukuthi uzwe ngokucacile ukufinyela okuphezulu.
- Ungabeki ikhanda lakho phambili (akukho ukuma kwentamo ye-turtle) futhi uligcine lingathathi hlangothi.
- Khulisa uhla lwakho lokunyakaza ukuze uthole ukuphumula okujulile.
- Ungahlehli futhi ugcine isivinini esingaguquki.
Imibuzo evame ukubuzwa
Ingabe ngidinga ukusebenzisa ibhande?
Uma ukubamba kwakho kuxega kuqala lapho uphatha izinsimbi ezinzima, sincoma kakhulu ukusebenzisa ibhande. Ungagxila kakhulu emisipha yakho ye-trapezius.
