Shrugs ndi dumbbells - yosavuta komanso zothandiza

Chaka chilichonse chikhumbo kukula kukhala wamphamvu. Komanso, chilakolako chimenechi Kodi osadzuka okha achinyamata komanso pakati pa anthu unachitikira. Zimenezi n'zomveka, pambuyo pa zonse, anthu ambiri akufuna kuima mkazi awo ankakonda ngati ngozi. Ndi thupi wochepa nthawi amakopeka ndi amene sakhoza koma kondwerani!

Imodzi mwa ntchito zothandiza kwambiri kukwaniritsa akalumikidzidwa anakhumba ndi shrugs ndi dumbbells. Ngati inu kuthana nawo mwachindunji, kukula kwa minofu trapezius Tingaone pafupifupi nthawi yomweyo. Ngakhale ngakhale kuti poyamba maphunziro anthu ochepa kulabadira kwa gulu ili minofu, ndi idza kumvetsa, ndani wa iwo siyenera. Trapezoid ali pakati minofu amene kutenga nawo ena a katundu kuchita masewera olimbitsa aliyense, koma njira yabwino kwambiri ya ikukoka ali uprozhneniya ndi dumbbells. Ngakhale ngati ife kuganizira kuti tsiku kugula ndi matumba, olemedwa ndi kugula, amapereka trapezoid katundu, popanda dumbbells akadali kusamalira n'zokayikitsa bwino, makamaka ngati akufuna kuti akwaniritse chinachake chapadera.

Shrugs ndi zosavuta kugwedeza, ikuchitika ndi kulemera mmanja mwanu. Ngakhale pa koyamba zikuoneka zophweka kwambiri ndi zazing'ono, muyenera kudziwa kuti shrugs bwanji osati kukula kwa trapezoids, komanso pa minofu kumbuyo, makamaka kumtunda. Masiku ano, pali zinthu zosiyanasiyana zokambirana izi, koma ambiri ali ndi chidwi shrugs ndi dumbbells ubwenzi.

Pamene akuchita Schrage mu udindo uwu anayamba ntchito osati wa trapezoid, komanso pa mkono, chapamwamba minofu mmbuyo ndi minofu deltoid. Dumbbells m'manja kulola kupereka pazipita matalikidwe kayendedwe. Ngati ife monga chitsanzo bala, amene akhoza m'malo dumbbell, ndiye matalikidwe pa zolimbitsa thupi si kwambiri. Iwo matalikidwe shrugs ndi dumbbells ndi kukopa ambiri omanga thupi, chifukwa zimalimbikitsa chopatsa voteji pazipita pamene ikukoka trapezoids pamwamba.

Umakopa kwambiri ntchito udindo pa benchi, amene ngodya mu nkhani iyi ayenera kukhala pafupifupi 45 madigiri. Pankhaniyi, ntchito mwakhama zotsatirazi magulu: oimba ng'oma pamodzi, pectoral ndi deltoid minofu ya mkono wa. Kuchita shrugs ndi dumbbells mu udindo uwu, dziwani kuti sichingaike amagwa wa kaimidwe wanu.

Pamene akuchita Zochita ndi dumbbells ayenera kutsatira mfundo zotsatirazi:

1. M'pofunika kutenga malo ubwenzi ndi kuwongoka nsana wanu. The manja, ayenera anawonjezera pamodzi thupi, ayenera n'zosiyana nsinga dumbbells.
2. Kwezani mapewa kwa kutalika pazipita, pamene kupanga mpweya. Atagwira m'mapewa ake mu udindo uwu masekondi angapo, muyenera kuyamba iwo adatchithisira. Pa nthawi imeneyi, m'pofunika kugwiritsa ntchito mphamvu yokhayo mapewa. Sikuti kulumikiza ntchito ya kukongola kwa.
3. Kutsitsa manja ake ndi dumbbells udindo kuyambira anasunga boma masekondi angapo thupi ayenera mobwerezabwereza. Ndipo kotero angapo nthawi.