MACHINE SHRUG
Ukunyakaza okuzinzile okuqondise i-trapezius ephezulu ukuze kwakhiwe ukujiya okunamandla komzimba okuphezulu
Yima emshinini wokugubha amahlombe futhi ubambe izibambo ngokuqinile. Yima mude ubeke isifuba ngaphandle namahlombe edangele. Gcina izingalo zakho ziqonde ngokuphelele, phakamisa amahlombe akho ubheke ezindlebeni zakho ngokunyakazisa amahlombe. Izwa ukufinyela okuphezulu ku-trapezius yakho phezulu, bese wehlisa kancane izibambo ubuyele endaweni yokuqala ngaphansi kokulawula okugcwele.
- Imisipha eyinhloko
- I-Trapezius Engaphezulu
- Imisipha esekelayo
- I-Trapezius Ephakathi · I-Levator Scapulae
- Izinga lobunzima
- Osaqalayo
- Uhlobo lokunyakaza
- Ukuphakama kwesikali
Ingabe iyasebenza njengama-barbell shrugs?
Yebo, ngokuhlukanisa izicupho, imishini ingasebenza ngempumelelo kakhulu ngenxa yokuqina okukhulayo nokugxila kusisipha okuhlosiwe.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Ukumisa nokuma
Zibeke maphakathi nomshini. Bamba izibambo ngokubamba okungathathi hlangothi futhi ume izinyawo zihlukene ngobubanzi be-hip.
- 2
Phakamisa amahlombe
Phakamisa amahlombe akho aqonde ezindlebeni zakho ngaphandle kokugoba izindololwane zakho. Gxila ekusebenziseni izicupho zakho ukushayela isisindo.
- 3
Ukufinyezwa okuphezulu
Yima kancane phezulu ukuze ukhulise ukungezwani emisipha ye-trapezius engenhla.
- 4
Ukwehla okulawulwayo
Yehlisa kancane izibambo kuze kube yilapho izicupho zakho zelulekile ngokugcwele. Ungavumeli isitaki sesisindo sithinte phansi phakathi kwama-reps.
MACHINE STABILITY
Khulisa ukungezwani ngokuzinza okuqondisiwe
Inzuzo eyinhloko yokusebenzisa umshini wokunyakazisa amahlombe ukuqedwa kokunyakaza okuvundlile. Lokhu kukuvumela ukuthi uhambise wonke amandla akho ekuphakameni okuqondile kwe-scapula, okuwumsebenzi oyinhloko we-trapezius engenhla.
Imishini iphinde ibe nezibambo ze-ergonomic ezinciphisa ubunzima besihlakala futhi zinikeze indlela engokwemvelo yamahlombe. Lokhu kubenza balungele ukuqeqeshwa kwe-hypertrophy yevolumu ephezulu noma amasu okuqina njengamasethi econsi, lapho ukugcina isimo esihle ngezisindo zamahhala kuba nzima njengoba ukhathala.
RANGE, LOAD & TEMPO
Khetha ububanzi nomthwalo ogcina i-Machine 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 Umshini Wokushwabadela kuphela ngemva kokuphindaphinda konke kulandela indlela efanayo ngaphandle kobuhlungu bamalunga.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Ukugingqa amahlombe
- Lokho okubonayo
- Ukuhambisa amahlombe kumbuthano phezulu komnyakazo.
- Imbangela engaba khona
- Inkolelo engalungile yokuthi ishaya kangcono imisipha noma ukuntuleka kokuqwashisa ngobuchwepheshe.
- Indlela yokulungisa
- Hambisa isisindo phezulu naphansi kuphela. Ukugoqa kungaholela ekufakweni kwehlombe kanye nezinkinga ze-rotator cuff ngokuhamba kwesikhathi.
Ukugoba izindololwane
- Lokho okubonayo
- Ukusebenzisa ama-biceps ukusiza ukudonsa isisindo phezulu.
- Imbangela engaba khona
- Ukusebenzisa isisindo esinzima kakhulu ukuthi izicupho zihambe ngokuzimela.
- Indlela yokulungisa
- Gcina izingalo zakho zeluliwe ngokugcwele. Cabanga izandla zakho njengezingwegwe; ukunyakaza kuphela kufanele kuvele emahlombe.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Umshini Omisiwe Omisiwe
Bamba indawo ephezulu imizuzwana emi-3-5 ukuze wakhe amandla e-isometric futhi ukhuphule isikhathi ngaphansi kwengcindezi.
I-Shrug Machine Shrug
Sebenzisa ukuhluka komshini ohleziyo ukuze ususe ngokuphelele noma iyiphi imilenze engase ibe khona noma ukunyakaziswa komzimba.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Umshini wokuhlikihla uwukukhetha okuphephile futhi okusebenzayo ekwakheni usayizi wesicupho. Beka kuqala ukulawula kanye nohlu olugcwele lokunyakaza.
Imvamisa
1-2 izikhathi ngeviki
Umnyakazo omuhle wokuqeda wamaseshini angemuva noma ehlombe.
Ivolumu
3-4 amasethi we-12-15 reps
Ukuphindaphinda okuphezulu kulungele ukukhulisa iphampu nokugeleza kwegazi ku-trapezius.
- Gcina intamo yakho ingathathi hlangothi; ungagezili ikhanda lakho phambili.
- Gcina i-tempo engaguquki, elawulwayo kukho kokubili i-lift nephansi.
- Sebenzisa izintambo zokuphakamisa uma ukubamba kwakho kwehluleka ngaphambi kokuthi izicupho zakho ziphele.
Imibuzo evame ukubuzwa
Yikuphi ukubamba okungcono kakhulu?
Imishini eminingi isebenzisa ukubamba okungathathi hlangothi (izintende zezandla zibhekane), ngokuvamile okunethezeka kakhulu futhi kuphephe kakhulu emajoyini ehlombe.
