Shrugs pamwe dumbbells - nyore uye inoshanda

gore rimwe nerimwe riri kukura chokuva kusimba. Uyezve, chido ichi harimuki chete kuyaruka asiwo pakati pavanhu vakabata. Izvi zvinonzwisisika, mushure zvose, vanhu vakawanda vanoda kumiririra avo kufarira mukadzi kana ngozi. Uye mutete muviri nguva dzose inofarirwa nevakawanda, risingazununguswi, asi kufara!

Mumwe inonyatsobudirira muviri kuzadzisa zvinodiwa zvitarisiko vari shrugs pamwe dumbbells. Kana iwe kuvaitira zvakananga, kukura ari trapezius tsandanyama anogona kuonekwa panenge pakarepo. Kunyange pasinei nokuti pakutanga kudzidzisa vanhu vashoma teererai boka iri tsandanyama, pamwe nguva yasvika kunzwisisa, izvo pakati pavo harufaniri kukanganwika. Trapezoid ndevamwe tsandanyama kuti awane mumwe mugove mutoro chero muviri, asi nzira inonyatsoshanda kupomba vari uprozhneniya pamwe dumbbells. Kunyange kana isu funga kuti zuva kunotenga mabhegi, vakaremerwa kunotenga, anopa trapezoid mutoro, pasina dumbbells vachiri kushandisa angangotadza tibudirire, kunyanya kana pane chokuzvizadzika chinhu chinokosha.

Shrugs uri nyore shrug, kunze pamwe kurema mumaoko enyu. Kunyange kana pakutanga kuaona zvinoita zvakare nyore uye sezvisingakoshi, unofanira kuziva kuti shrugs kukanganisa kukura trapezoids, asi pamusoro musana tsandanyama, kunyanya yokumusoro chikamu. Nhasi, kune zvakasiyana-siyana kurovedza izvi, asi vakawanda vari zvikuru vanofarira shrugs pamwe dumbbells yakamira.

Kana achiita Schrage munzvimbo iyi kuitira kwete chete trapezoid, asiwo honokono, yokumusoro shure tsandanyama uye deltoid tsandanyama. Dumbbells mumaoko kubvumira kupa kunonyanyisa amplitude nemafambiro. Kana isu kutora somuenzaniso chihuri, izvo zvinogona kutsiva dumbbell, ipapo amplitude panguva yechiitwa haisi kukwirira. It amplitude shrugs pamwe dumbbells uye kukwezva vakawanda vavaki muviri, sezvo hunoita kuti achichipa kunonyanyisa voltage apo kupomba pamusoro trapezoids.

Uyewo mukurumbira chaizvo pachiitwa nzvimbo pamusoro pabhenji, iyo angled muchiitiko ichi chinofanira vangasvika 45 inegumi. Muchiitiko chino, kushanda nokushingaira zvinotevera mapoka: trapeze, pectoral uye deltoid tsandanyama yacho honokono. Kuita shrugs vane dumbbells panzvimbo ino, unogona kuva nechokwadi chokuti hamungandivambi kukanganisa vakakotamira kuti mamiriro ako.

Kana achiita zviitwa pamwe dumbbells kunofanira kutungamirirwa zvinotaurwa:

1. Zvakakodzera kutora akamiswa uye ruramisa musana wako. Maoko, izvo zvinofanira rakareba muviri, vanofanira kutora neizvi rokuona dumbbells.
2. Simudza pamafudzi kusvika kunonyanyisa pakakwirira, ndichireurura nedzinovengwa. Wakabata pamapfudzi ake panzvimbo ino nokuda masekondi mashoma, unofanira kutanga navo ashaye. Panguva iyi, zvakakosha kushandisa simba chete kune pamafudzi. Hazvina zvakafanira kubatanidza basa biceps.
3. Richikwidibira maoko ake dumbbells kuti kutanga chinzvimbo uye ndikavachengeta vachingotya masekonzi mashoma, chiitwa rinofanira kudzokororwa. Uye saka kakati.