Shrug ane barbell: Lead unyanzvi

Shrug ane barbell - anobudirira muviri kuvaka tsandanyama zviri mumutsipa uye yokumusoro shure. Mutoro inowira kunonyanya napachivivo chokumusoro matanda ari trapezoids. Uyewo, rhomboid tsandanyama vari kushanda. Tichibatsirwa Muchiitwa vari mutsetse pachena mekuparadzanisa Delta uye trapeze. Shrugs vanoumba convex yokumusoro shure uye mutsipa simba.

Musimboti yechiitwa ndiko kusimudza maoko pamusoro chihuri, iri zvakananga maoko ashaye. It kunogona kuitwa apo akabata goko pamberi kana seri musana.

Classic barbell shrugs. midziyo

1. Simukai netsoka dzenyu dzaiva papfudzi-upamhi kunze. Tora bhaa pamusoro kubata, daro pakati maoko enyu unofanira kuva zvishoma kupfuura papfudzi upamhi.

2. Chengeta musana ako, squaring pamafudzi ake uye muchipfuva. Zvishoma vanobwembura nechemuchiuno, kuti musana inofanira kuva wakasununguka chinzvimbo. Emaoko regai wira. Tarira mberi, chirebvu zvinofambirana pasi.

3. Tora mweya, kufema munhare, utambanudzire ari trapezius netsandanyama. Pamapfudzi kusimudza hura, sezvinoitwa shrugging navo kushamisika kana kukanganiswa. The mutumbi haisi tilted, emaoko uye mabvi haana hwakakungwa. Zvinoreva muviri kurera pamafudzi vertically mupristi sezvinobvira, tichisiya mamwe muviri wako mira.

4. Kurera ake maoko kuna kunonyanyisa urefu, exhale uye kuchengeta nzvimbo ino masekondi maviri kana matatu.

5. Zvishoma nezvishoma ezasi maoko.
   

Shrug aine barbell shure kwake

1. Simukai, chengeta musana ako, zvishoma akapfugama vari papfudzi-upamhi kunze. Tora mudiwa bhaa, michindwe wakadzoka panguva imwecheteyo, daro pakati pavo zvishoma kupfuura papfudzi upamhi.

2. Chest makabuda uye zvishoma amutsa, mapendekete shure, dumbu iri, maoko zvakazara kumwezve, kutarisa mberi. Shamhu zvishoma pazasi ufanane magaro.

3. Fema, mutsigirire mweya, simudza pamafudzi yakakwirira sezvinobvira. Hands ramba anombotwasanudza yose chiitwa. Kutama munhu mapfudzi, uye navamwe muviri (kumashure, muchipfuva, makumbo) kuramba mira.

4. Pamusoro sangano kufadza kugozha trapezoid kuchengetedza nzvimbo mbiri kusvika matatu seconds. Mushure exhale, zvishoma nezvishoma kutora pokutangira nzvimbo.
   

Things kuti funga kuita shrugs vane barbell

1. , Ndiko kubudirira optimum mutoro pamusoro trapeze zvakafanira rose chiitwa kuchengeta wako musana yakarurama, chipfuva ndokusimudza uye akaisa mberi, pamafudzi dzosa.

2. Kusarudza zvakarurama uremu netsvimbo. Kumuremera goko kuchaderedza kuwanda inofamba, riri kare pasi, uye kungaita kuti involuntary zvaidiwa pamafudzi mberi munguva dzinza ravo kuti kungaguma zvinokuvadza.

3. Pamapfudzi anofanira kumutswa kusvika pokupedzisira, kusvikira trapezoidal voltage iri maximized.

4. Kurera pamapfudzi ake, kufema anofanira kusimudza, kuti nyore kugadzirisa nomuzongoza iri yakarurama chinzvimbo.

5. The pamafudzi vanofanira nguva dzose kufamba chete uye pasi. Kuti tidzivise kukuvara, haagoni zvayaitenderera paguyo.

6. Unofanira chete kutarisa mberi. Tilting musoro mberi kuchatungamirira rounding ari shure, uye kana tilted padivi zvichibvira curvature pamusoro musana iri pamutsipa uye disproportionate Kugadzirwa trapezoids. Uyezve, yakatenuka musoro hazvisi hwakazara musana kukuvara uye mutsipa.

Nokuti uyo pachiitwa ichi chinangwa? Shrugs yakarumbidza kusanganisira chokudzidzisa vatambi svikiro uye yakakwirira pamwero kudzidziswa. For beginners harigoni kushandisa.

Kana uye kangani sei? Shrugs anoshanda netsvimbo iri chikamu pachiitwa wokutanga, kubva chekare (mberi), uye ipapo rinobva kuna musimboti, kana projectile iri shure. Dzokorora 10 nguva 2-4 mharidzo.