Dumbbell Zoyipa

Dumbbell Shrugs ndiomwe amachita masewera olimbitsa thupi a trapezius. Kuchita masewera olimbitsa thupi ndi ma dumbbells kumathandizanso kukulitsa mphamvu ya misampha yathu, yomwe imathandizira kuonjezera zotsatira zathu pamachitidwe oyambira omwe amachitidwa ndi barbell (deadlift, schwungs, kutenga barbell pachifuwa, ndi zina), ndikupeza minofu ya phewa lonse malamba.

Gwirizanani, mwamawonekedwe, mawonekedwe a wothamanga sawoneka wosiyana kwambiri ngati wothamanga ali ndi mapewa ndi mikono yabwino, ndipo minofu ya trapezius ilibenso tanthauzo. Pazifukwa izi ndi zina, ma dumbbell shrugs amagwiritsidwa ntchito kwambiri kulimbitsa thupi, kuwoloka, masewera andewu, kulimbitsa mphamvu, kumanga thupi ndi zina zamasewera.

Lero tiona momwe tingagwiritsire ntchito ma shrug ndi ma dumbbells, momwe tingagwiritsire ntchito bwino ntchitoyi komanso zabwino zake zazikulu.

Ubwino ndi maubwino olimbitsa thupi

Kwa minofu ya trapezius, sipangakhale zolimbitsa thupi chimodzi zothandiza kuposa ma dumbbell shrugs.

Ziphuphu zokhala ndi ma dumbbells ndi barbell zimasiyana m'njira ziwiri:

• osiyanasiyana zoyenda:
• kugwira.

Kwa othamanga ambiri, ndizosavuta kutomola kwathunthu ndi ma dumbbells kuposa barbell, popeza vector imayendetsedwa motsatira mzere wa thupi, osati patsogolo pake. Izi zimakuthandizani kuti muziyang'ana kwambiri kutambasula ndi kulumikizana ndi gulu logwira ntchito, kuti mugwiritse ntchito ulusi wochulukirapo ndipo, chifukwa chake, kuti mukhale ndi zotsatira zabwino pakupeza minofu ndikukulitsa mphamvu. Zimakhala zovuta kwambiri kupanga ma barbell shrug chimodzimodzi, chifukwa ma deltoid ndi ma biceps amaphatikizidwa pantchitoyo.

Mukamachita zopukutira ndi ma dumbbells, mumagwiritsa ntchito pang'ono. Pamalo oyamba, mitengo ya kanjedza ili panja pa ntchafu, ndipo izi zimachotsa pafupifupi katundu yense paminofu ya manja ndi mikono, mayendedwe amakhala akutalikirana. Kuphatikiza ndi matalikidwe athunthu, izi zimapereka zofunikira zonse kuti mupite patsogolo: kulumikizana bwino kwa ma neuromuscular, kulemera kwabwino kogwira ntchito komanso kuthekera kotsata mfundo zakukula kwa katundu chifukwa chakukula kwakanthawi kwa kulemera kwa projectile.

Ndi minofu iti yomwe imagwira ntchito ndi zipsera?

Ponena za minofu iti yomwe imagwira ntchitoyi, ziyenera kudziwika kuti pafupifupi katundu yense akamagwira ntchito zopukutira ndi ma dumbbells amayang'ana kwambiri minofu ya trapezius. Kuphatikiza apo, kutengera momwe thupi limakhalira, titha kusintha pang'ono katunduyo pa gawo limodzi la trapezoid. Mwachitsanzo, ma shrugs oyimirira amanyamula kumtunda kwa trapezoid mochulukira, amapukutira pamalo otsetsereka pang'ono - kumbuyo kwa trapezoid. Kuphatikiza pa minofu ya trapezius, minofu ya rhomboid ndi minofu yomwe imakweza scapula imadzazidwanso.

Komanso, ntchitoyi imaphatikizapo ma biceps, minofu ya manja ndi mikono yam'mbuyo, ngati mupanga ma shrug ndi ma dumbbells pa trapezoid osagwiritsa ntchito zingwe kapena zingwe. Kumbali imodzi, popanda zomangira, sitisokonezedwa ndi kulumikizana ndipo titha kuyang'ana kwambiri pakugwira misampha. Koma mbali inayi, kunyamula zida zopumula m'manja mwanu osagwiritsa ntchito zingwe kumatanthauza kuti ndi yolimba nthawi yayitali. Ndipo ichi ndiye choyenera kwambiri chopangira mphamvu yakugwira. Kuti mupindule kwambiri ndi ntchitoyi, tikupangira kuti musinthe ziwirizi.

Mitundu yama dumbbell shrugs

Pali mitundu ingapo yama dumbbell shrugs: kuyimirira, kukhala, kuwerama kapena kukhala pa benchi yopendekera. Aliyense wa iwo ali ndi kusiyana pang'ono ndi mokoma, amene tikambirana pansipa.

Kuyimirira dumbbell kukuwombera

Kuyimilira kwa dumbbell shrugs ndiyo njira yofala kwambiri yochitira izi. Ubwino: kuthekera kogwiritsa ntchito zolemera zolemera kwambiri, kutha kugwiritsa ntchito kubera ngati kuli kofunikira, mayendedwe osiyanasiyana. Cons: katundu wa axial pamsana, kulumikizana kwa kukhazikika kwa minofu mukamagwira ntchito ndi ma dumbbells olemera.

Dumbbell Zoyipa

Bent-over dumbbell shrugs ndizosiyanasiyana za shrugs ndikugogomezera kumbuyo kwa minofu ya trapezius. Ubwino: kulongosola bwino kumbuyo kwa trapezoid. Zoyipa: zovuta zamaukadaulo (ndizovuta kuyendetsa ndendende chifukwa cha ntchito ya ma trapeziums, osaphatikizaponso latissimus dorsi ndi posterior deltas), katundu wambiri wa axial pamsana, mayendedwe ochepa.

Dumbbell Zoyipa

Atakhala pansi dumbbell shrugs ndi mtundu wa shrug momwe othamanga amakhala pa benchi yopingasa ndikupumula kumbuyo mozungulira. Ubwino: kuphunzira patali kwambiri kwa gulu logwira ntchito, kuchuluka kwa axial pamsana. Cons: zovuta zamaukadaulo (ndizovuta kwambiri kuyang'ana pachimake pakumangika kwa minofu pamalo okwera komanso kutambasula kwa trapezium mgawo loyipa la gululi), zovuta chifukwa cha mawonekedwe a othamanga (muyenera kuyang'ana kwambiri osakhudza m'chiuno ndi ma dumbbells).

Mankhwala ogona atagona pabenchi yopendekera

Onetsani dumbbell shrugs ndi njira ina yotetezeka yopendekera pama dumbbell shrugs. Ubwino: kukhazikika kwakanthawi polimbitsa minofu pakati kumbuyo, kupatsa trapezium mawonekedwe apamwamba kwambiri, ndipo kulibe katundu wa axial pamsana. Kuipa: chiopsezo chovulala (chifukwa cha kusasamala, mutha kuvulaza molumikizana paphewa).

Njira zolimbitsa thupi

Ngakhale zikuwoneka ngati zopepuka, tikuganiza kuti ndikofunikira kuyang'ana kwambiri pa funso loti tingatani kuti tizinyalanyaza ma dumbbells komanso zovuta zomwe ntchitoyi ili nayo. Pansipa pali njira yochitira zopukutira ndi ma dumbbells ndikugogomezera malo osiyanasiyana - kuyimirira, kukhala, kuwerama, pabenchi.

1. Chotsani ziphuphu pansi kapena poyimitsa. Ndi bwino kuyamba ndi kulemera pang'ono kuti muziyang'ana kwambiri kulumikizana kwa mitsempha. Kuti mupatule zotsekemera momwe zingathere, gwiritsani ntchito zingwe kapena zingwe.
2. Wongolani msana wanu, yang'anani kutsogolo. Ngati mukuchita zonyansa mutakhala pa benchi, osasintha thupi, dzichepetseni pa benchi ndikuyika ma dumbbells kuti asakhudze miyendo yanu kapena mpando wa benchi mukakweza. Ngati mukugwedeza zopindika, weramitsani pafupifupi madigiri 45 ndikukoka m'chiuno mwanu pang'ono. Ngati mukuchita mikwingwirima pa benchi yopendekeka, gonani pa benchi kuti chifuwa chanu chisamayende pansi polemera kwa ma dumbbells.
3. Exhale pamene mukukweza ma dumbbells. Timangoyenda mwakungokweza mapewa. Ntchito iyenera kuchitidwa bwino, kuyang'ana pachimake pamisampha. Matalikidwe azikhala okwera kwambiri, koma ma deltoids, biceps, kapena latissimus dorsi sayenera kutengapo gawo. Yesetsani kupindika chigongono chanu - izi zimaphatikizapo ma biceps ndi mikono yakutsogolo, ndipo misampha imadzaza magazi pang'ono. Osapanga mayendedwe ozungulira ndi mapewa anu pamwambapa - motero mumayika pachiwopsezo chovundikira cha paphewa.
4. Chepetsani ma dumbbells pansi, kupumira ndikumverera kutambasula kwa minofu. Kuti mukwaniritse mpope wokulirapo chifukwa chophatikizika ndi ulusi wambiri wa oxidative pantchitoyo, gwirani ntchito osapumira kumapeto, kukhalabe ndi mavuto mu minofu ya trapezius.

Zolakwitsa zomwe akatswiri othamanga amayamba

M'munsimu muli zolakwika zina zomwe zimalepheretsa othamanga ambiri kuti apindule kwambiri ndi zochitikazi, ndipo nthawi zina amavulala. Ngati muli ndi mavuto ofanana, kuchepetsa kulemera kwanu pantchitoyi. Funsani wophunzitsa waluso kuti akupatseni maluso oyenera. Komanso werenganinso gawo lapitalo momwe mungapangire ziphuphu za dumbbell.

1. Kuyenda kwakanthawi kochepa. Simungagwiritse ntchito minofu yonse ya trapezius pokhapokha mutamangirira kwathunthu, ngati kuti mukufuna kufikira makutu anu ndi ma deltoid anu. Njira yothetsera vutoli ndiyosavuta - kuchepetsa kulemera kwa magwiridwe antchito ndikupangitsa kuti mayendedwe azilamuliridwa kwambiri, kuyesa kumva kupsyinjika kwa minofu munjira yonseyi.
   
2. Osakanikizira chibwano chanu pachifuwa pomwe mukuchita maphokoso. Izi zimakulitsa axial katundu pakhosi lachiberekero ndikuchulukitsa minofu ya khosi.
   
3. Osakhotetsa mikono yanu chifukwa izi zimaika nkhawa kwambiri pamakutu anu ndikutsogolo. Pokweza, mikono iyenera kukhala yowongoka kwathunthu, kupindika pang'ono pamagulu a chigongono sikuvomerezeka, ndiye kuti palibe chomwe chingakulepheretseni kuti muziyang'ana kwambiri pazomangika za minofu yogwira ntchito.
4. Kugwiritsa ntchito minofu ya trapezius pafupipafupi. Anthu ambiri amaganiza kuti misampha ndi gulu laling'ono laminyewa, ndipo safunika kupatula nthawi yambiri kuti achire. Izi ndizolakwika wamba kuti trapezoid sayenera kuphunzitsidwa kangapo kamodzi pa sabata, ndi pafupipafupi maphunziro omwe amatsogolera patsogolo kwambiri.
5. Atsikana ambiri amaopa kunyinyirika ngati moto. Amakhulupirira kuti kuchokera pantchito yawo, trapezoid idzakhala yodetsa nkhawa kwambiri, ndipo idzawoneka yoyipa komanso yachilengedwe. M'malo mwake, ma dumbbell shrug ndiabwino kwa atsikana. Sindikuganiza kuti ndibwino kunyalanyaza maphunziro amtundu wina uliwonse wam'miyendo ngati cholinga chanu ndikukhala athanzi komanso othamanga.
6. Musagwiritse ntchito lamba wothamanga mukamayendetsa mivi kapena kugona pa benchi. Izi siziteteza kuvulala, koma zimangowonjezera chiopsezo ku thanzi lanu. Lamba amasintha mawonekedwe onse amthupi lanu, ndipo msana wa thoracic uzungulira. Ngati mukuwona kuti kulemera kwa ma dumbbells ndikulemera kwambiri kwa inu, ndipo izi zitha kuvulaza msana wanu, chitani zolimbitsa thupi mopepuka.

Kuvulala kotheka ndi zipsera

Ngati mumagwira ntchito mopitilira muyeso ndi ma dumbbells olemera kwambiri kapena ndi njira yolakwika, mumakhala pachiwopsezo chovulaza thanzi lanu. Mwachitsanzo, kuyenda mozungulira kwamapewa kumtunda kwa matalikidwe kumabweretsa kutsitsa kwa thumba lonyamula pamapewa, lomwe lingayambitse mitsempha yamapewa ngakhale tendonitis kapena bursitis.

Kuyenda mobwerezabwereza chifukwa chazinyalala zomwe zimadzaza kumbuyo kwathu, ndipo oyendetsa msana alibe nthawi yoti ayambenso pakati pa kulimbitsa thupi. Zonsezi ndizodzaza ndi kupezeka kwa ma hernias osokonekera komanso zotulutsa.

Mosamala kwambiri, muyenera kuyang'anitsitsa msana ndi khosi. Chizolowezi chokanikiza chibwano pachifuwa mutayimirira kapena kukhala pansi chimatha kubweretsa zovuta zingapo zamitsempha, kupindika m'mitsempha ya khomo lachiberekero, kufufuta kwama intervertebral disc, hernias ndi ma protrusions.

Pa milandu 99%, zotsatirazi zitha kupewedwa ngati zinthu zosavuta izi zikwaniritsidwa:

1. kutenthetsa kovomerezeka musanachite masewera olimbitsa thupi olemera ndi zolemera zaulere;
2. kutsatira njira yolondola yochitira masewera olimbitsa thupi;
3. kudziletsa kwa zolemera zogwirira ntchito. Zolemba zamphamvu muzochita zotere zomwe cholinga chake ndikukhazikitsa gulu losiyana la minofu sizitipatsa chidwi;
4. musakakamize zochitika. Kukhala ndi thanzi labwino komanso kukhala ndi moyo wautali ndizotheka ngati mumatha kumvera thupi lanu.

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