Dumbbell Shrugs

Dumbbell Shrugs shine aikin trapezius mafi inganci. Motsa jiki tare da dumbbells yana da amfani daidai don kara ƙarfin tarkunanmu, wanda ke taimakawa haɓaka sakamakonmu a cikin motsa jiki na yau da kullun da aka yi tare da ƙwanƙwasa (matattu, shvungs, ɗaukar ƙwanƙwasawa zuwa kirji, da dai sauransu), da kuma samun ƙarfin tsoka ga dukan kafada bel.

Yarda, a gani, hoton 'yan wasan ya zama bai dace ba idan dan wasan ya samu kafadu da hannaye masu kyau, kuma tsoffin trapezius ba su da kyau. Saboda waɗannan da wasu dalilai, ana amfani da ƙwanƙwasa dumbbell a cikin dacewa, dacewa, wasan tsere, ɗaga iko, gina jiki da sauran fannoni na wasanni.

A yau za mu gano yadda ake yin shrugs yadda ya kamata tare da dumbbells, yadda za a sami mafi kyawun wannan aikin kuma menene manyan fa'idodin sa.

Amfanin da fa'idar motsa jiki

Ga tsokoki na trapezius, da wuya akwai motsa jiki guda ɗaya wanda ya fi tasiri fiye da shumbbells.

Shrugs tare da dumbbells da barbell sun bambanta a hanyoyi biyu:

• kewayon motsi:
• riko.

Ga yawancin 'yan wasa, yana da sauki sosai a zahiri don yin cikakken ɗagawa tare da dumbbells fiye da mai ƙwanƙwasa, tun da ana yin vector ɗin motsi tare da layin jiki, ba a gabanta ba. Wannan yana ba ka damar fi mai da hankali kan shimfidawa da yin kwangila da ƙungiyar tsoka mai aiki, don yin aiki da ƙwayoyin tsoka da yawa, kuma, sakamakon haka, don samun kyakkyawan sakamako wajen samun ƙarfin tsoka da ƙaruwa da ƙarfi. Ya fi wuya a yi shruging shrugs a cikin irin wannan hanya, tunda an haɗa deltoids da biceps a cikin aikin.

Lokacin yin ƙwanƙwasa da dumbbells, kuna amfani da ɗan ƙaramin riko. A matsayi na farko, dabino yana gefen cinyoyin cinya, kuma wannan yana cire kusan dukkan kaya daga tsokokin hannayen hannu da gabanta, motsi ya zama ya zama mai ware. A haɗe tare da cikakken ƙarfin, wannan yana ba duk abubuwan da ake buƙata don ci gaba: haɗi mai kyau na neuromuscular, ƙimar aiki mai kyau da ikon iya bin ka'idar ci gaban ɗaukar kaya saboda ƙaruwar aiki a gaba.

Waɗanne tsokoki ke aiki da tabo?

Da yake magana game da wane tsokoki ke aiki a cikin wannan motsa jiki, ya kamata a lura cewa kusan duk nauyin yayin yin ƙwanƙwasa tare da dumbbells yana mai da hankali kan ƙwayoyin trapezius. Bugu da ƙari, dangane da matsayin jikin, zamu iya ɗan matsa kayan a kan wani ko wani sashi na trapezoid. Misali, tsayayyen shuke-shuken yana ɗaukar mafi girman ɓangaren trapezoid, shrugs a cikin ɗan gangare - bayan trapezoid. Baya ga tsokoki na trapezius, an kuma ɗora tsoffin rhomboid da tsoka mai ɗaga scapula.

Hakanan, aikin ya haɗa da biceps, tsokoki na hannu da hannuwan hannu, idan kun yi ƙwanƙwasa tare da dumbbells a kan trapezoid ba tare da amfani da ɗamarar wuyan hannu ko ƙugiya ba. A gefe guda, ba tare da madauri ba, ba za mu shagaltar da mu da riko ba kuma za mu iya mai da hankali kan aikin tarko. Amma a gefe guda, riƙe dumbbells a hannuwanku ba tare da amfani da madauri yana haifar da tsayayyen tsayayyen aiki. Kuma wannan shine mafi dacewa don haɓaka ƙarfin riko. Don samun fa'ida daga wannan aikin, muna bada shawarar canzawa tsakanin su biyun.

Iri na dumbbell shrugs

Akwai nau'ikan dumbbell na dumbbell da yawa: a tsaye, zaune, lankwasawa ko zaune a kan benci mara kyau. Kowannensu yana da ɗan bambanci da nuances, waɗanda za mu tattauna a ƙasa.

Dumbbell dake tsaye ta daga kafada

Tsayayyar dumbbell shrugs sune hanyar da akafi dacewa don aiwatar da wannan aikin. Ribobi: ikon amfani da nauyi mai nauyi mai nauyi, ikon amfani da yaudara idan ya cancanta, matsakaicin motsi. Fursunoni: nauyin axial a kan kashin baya, haɗi zuwa aikin daidaita tsokoki lokacin aiki tare da dumbbells masu nauyi.

Dumbbell Shrugs

Entunƙwasa-dumbbell shrugs sune bambancin shrugs tare da girmamawa a bayan ƙwanan trapezius. Ribobi: mafi kyawun bayani game da ƙarshen trapezoid. Rashin amfani: mawuyacin fasaha (yana da wahala ayi motsi daidai saboda aikin trapeziums, ba tare da sun hada da latissimus dorsi da delta na baya ba), babban nauyin axial akan kashin baya, da ɗan iyaka kewayon motsi.

Dumbbell Shrugs

Shrugs dumbbell zaune wani nau'i ne na shrug inda ɗan wasan yake zaune a benci kwance kuma ya tsaya a tsaye a tsaye. Ribobi: ƙarin nazari mai mahimmanci game da ƙungiyar tsoka mai aiki, ƙaramin nauyin axial akan kashin baya. Rashin Amfani: wahalar fasaha (ya fi wuya a mayar da hankali kan murkushewar jijiyoyin jiki a saman maki da kuma karin trapezium a cikin mummunan yanayin motsi), rashin jin daɗi saboda yanayin fasalin ɗan wasan (ya kamata ku mai da hankali kan rashin taɓa kwatangwalo da dumbbells)

Shrugs kwance a kan benci mai karkata

Lineirƙirar ƙwanƙwasa dumbbell sune mafi aminci madadin don lanƙwasa kan dumbbell shrugs. Abubuwan amfani: ingantaccen matsayi ta hanyar juji tsokoki a tsakiyar bayan, yana ba trapezium mafi girman fasali, babu kayan aiki a kan kashin baya. Fursunoni: haɗarin rauni (ta hanyar rashin kulawa, zaka iya cutar haɗar kafaɗa).

Fasahar motsa jiki

Duk da bayyananniyar fasaha, muna ganin ya zama dole mu mai da hankali na musamman kan tambayar ta yadda ake yin shrugs da dumbbells da kuma irin matsalolin da wannan atisayen ke da su. A ƙasa wata dabara ce ta yin shuɗa tare da dumbbells tare da girmamawa a wurare daban-daban na jiki - tsaye, zaune, durƙusa, a kan benci mai karkata.

1. Dauki dumbbells daga ƙasa ko sigogi. Zai fi kyau farawa tare da nauyi mai sauƙi don mafi dacewa akan haɗin neuromuscular. Don ware trapeze gwargwadon iko, yi amfani da ɗamarar hannu ko ƙugiya.
2. Gyara bayanku, sa ido. Idan kana yin kafada yayin zama a benci, ba tare da canza yanayin jiki ba, sauka kanka kan bencin ka sanya dumbbells don kar su taɓa ƙafafunka ko kujerar benci yayin ɗagawa. Idan kuna lanƙwasa a kan shrug, lanƙwasa ƙasa game da digiri 45 kuma jawo ƙashin ƙugu baya kadan. Idan kuna yin shrugs a kan benci mai jujjuyawa, ku kwanta akan bencin don ƙashin kirjinku ya faɗi ƙasa da nauyin dumbbells.
3. Exhale yayin ɗaga dumbbells. Muna yin motsi ne kawai ta hanyar ɗaga kafaɗa sama. Yakamata ayi aiki lami lafiya, mai da hankali kan ƙanƙancewar tarko. Limar ya kamata ya zama babba kamar yadda ya yiwu, amma ba za a shiga cikin deltoids, biceps, ko latissimus dorsi ba. Yi ƙoƙari kada ku lanƙwasa gwiwar hannu - wannan ya haɗa da ɓoye da hannun hannu, kuma tarkunan suna samun ƙarancin cika jini. Kada kuyi jujjuyawar motsi tare da kafaɗunku a wuri mafi girma - ta wannan hanyar kuna da haɗarin cutar da mai juyawa na kafaɗa.
4. A hankali ka rage dumbbells a kasa, shaka da jin motsin tsokar. Don cimma babban famfo saboda haɗa ƙwayoyin tsoka masu ƙyamar fata a cikin aikin, yi aiki ba tare da tsayawa a gindi ba, kiyaye tashin hankali a cikin tsokoki na trapezius.

Kuskure na yau da kullun yan wasan motsa jiki

Da aka jera a ƙasa akwai wasu kuskuren fasaha na yau da kullun waɗanda ke hana yawancin 'yan wasa samun mafi kyau daga wannan aikin, kuma a wasu lokuta ma suna samun rauni. Idan kuna da irin waɗannan matsalolin, rage nauyin aikin ku a cikin wannan aikin. Nemi gogaggen mai koyarwa don sadar da madaidaiciyar dabara. Hakanan, sake karanta sashin da ya gabata akan yadda ake yin dumbbell shrugs.

1. Rangeananan motsi. Ba zakuyi aiki da duka ƙwayar tsokar trapezius ba sai dai idan kun tsaya kan cikakken aiki, kamar kuna ƙoƙarin isa ga kunnuwanku tare da tsokoki. Maganin mai sauƙi ne - don rage nauyin aiki da sanya motsi ya zama mai sarrafawa, ƙoƙarin jin tashin hankali na tsoka a duk lokacin da aka kusanci.
   
2. Karki matse goshinki a kirjinki yayin yin kafada. Wannan yana ƙaruwa da ɗora kwalliya akan ƙwanjin mahaifa da cika tsokoki a wuya.
   
3. Kada ku tanƙwara hannayenku, wannan yana sanya ƙarin damuwa akan biceps da gabanku. Lokacin ɗagawa, yakamata hannayen su kusan miƙe gaba ɗaya, ƙananan lankwasawa a cikin gwiwar hannu ba abin karɓa ba ne, to babu abin da zai hana ku daga mai da hankali kan daidai ƙanƙan da tsokoki masu aiki.
4. Yin aikin tsokoki na trapezius sau da yawa. Mutane da yawa suna tunanin cewa tarkunan ƙananan rukuni ne na tsoka, kuma ba sa buƙatar ware lokaci mai yawa don murmurewa. Wannan mummunar fahimta ce cewa bai kamata a horar da trapezoid fiye da sau ɗaya a mako ba, yawan wannan horon ne ke haifar da babban ci gaba.
5. Yawancin 'yan mata suna tsoron kullun kamar wuta. Sun yi imanin cewa daga ayyukansu, trapezoid zai zama mai karfin jini sosai, kuma zai zama mai ban tsoro da rashin al'ada. A zahiri, dumbbell shrugs suna da kyau ga girlsan mata. Ba na tsammanin daidai ne a yi watsi da horar da kowane rukuni na musamman idan burin ku ya kasance cikin kyakkyawan yanayin jiki da daidaitaccen dan wasa.
6. Kada a yi amfani da bel na 'yan wasa lokacin da ake lankwasawa a kan shrugs ko kwance a kan benci mai karkata. Wannan baya hana rauni, amma kawai yana ƙara haɗarin cutarwa ga lafiyarku. Belt din yana canza dukkan kusurwar jikin mutum, kuma kashin kirji zai zagaye. Idan ka ji cewa nauyin dumbbells ya yi maka nauyi, kuma wannan na iya zama cutarwa ga ƙashin bayan ka, yi aikin da ƙananan nauyi.

Yiwuwar rauni tare da tabo

Dangane da tsananin aiki mai nauyi tare da dumbbells masu nauyi ko tare da dabarun da ba daidai ba, kuna da haɗarin haifar da cutar da lafiyarku. Misali, motsin zagaye na kafadu a cikin rabin sama na amplitude yana kaiwa zuwa ga yin obalodi na jakar mahaɗa na haɗin gwiwa, wanda zai iya haifar da ɓarkewar jijiyoyin kafaɗa har ma da tendonitis ko bursitis.

Sau da yawa akan lanƙwasa dumbbell yana ɗora ƙananan bayanmu, kuma masu yin kashin baya basu da lokacin dawowa tsakanin wasan motsa jiki. Duk wannan yana cike da abin da ya faru game da hernias da rikice-rikice.

Tare da kulawa mai mahimmanci, ya kamata ku kula da ƙwanƙun mahaifa da tsokoki na wuyansa. Al'adar danne gemun a kirji yayin tsaye ko zaune na iya haifar da wasu cututtukan jijiyoyin jiki, jijiyoyin wuya a cikin jijiyar mahaifa, sharewar faya-fayen tsaka-tsakin kwakwalwa, hernias da ci gaba.

A cikin 99% na sharuɗɗa, ana iya guje wa duk waɗannan sakamakon idan an cika waɗannan yanayi masu sauƙi:

1. tilasta dumi-dumi kafin aiki mai nauyi tare da nauyi masu nauyi;
2. bibiyar madaidaiciyar dabara don gudanar da aikin;
3. gyare-gyare na nauyin nauyi. Bayanai na ƙarfi a cikin irin wannan atisayen da nufin fitar da wata ƙungiyar tsoka daban ba ta da wani amfani a gare mu;
4. kar a tilasta al'amuran. Kyakkyawan lafiya da tsere na rayuwa suna yiwuwa ne kawai idan kun san yadda za ku saurari jikinku.

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