Ama-Dumbbell Shrugs

Ama-Dumbbell Shrugs yiwona osebenza kahle kakhulu we-trapezius. Ukuzivocavoca nge-shrug nge-dumbbells kuyasiza ngokufanayo ukukhulisa amandla wezicupho zethu, okusiza ukukhulisa umphumela wethu ekuzivocavoca okuyisisekelo okwenziwa nge-barbell (i-deadlift, i-schwungs, ukuthatha i-barbell esifubeni, njll.), Kanye nokuthola isisindo semisipha kulo lonke ihlombe amabhande.

Ngiyavuma, ngokubukeka, isibalo somsubathi sibukeka singaqhathaniseki uma umgijimi enamahlombe athuthukile nezingalo, futhi imisipha ye-trapezius ingekho esimweni esihle. Ngalezi zizathu nezinye, ama-dumbbell shrugs asetshenziswa kakhulu ekuzivocavoca umzimba, ekuphambanweni, kubuciko bokulwa, ekuphakamiseni amandla, ekwakheni umzimba nakwezinye iziyalo zemidlalo.

Namuhla sizothola ukuthi singawenza kanjani kahle ama-shrug nge-dumbbells, ukuthi singakuthola kanjani ngokugcwele kulo msebenzi futhi yiziphi izinzuzo zawo eziyinhloko.

Izinzuzo nezinzuzo zokuvivinya umzimba

Ngemisipha ye-trapezius, akukho ukuzivocavoca okukodwa okusebenza kahle ukwedlula ama-dumbbell shrugs.

Ama-shrugs ane-dumbbells ne-barbell ahluka ngezindlela ezimbili:

• ububanzi bokuhamba:
• bamba.

Kubasubathi abaningi, kulula kakhulu ukwenza ama-shrugs ogcwele ngokugcwele ngama-dumbbells kune-barbell, ngoba i-vector of motion iqondiswe kulayini womzimba, hhayi ngaphambi kwayo. Lokhu kukuvumela ukuthi ugxile kangcono ekunwebeni nasekutholeni inkontileka eqenjini lemisipha elisebenzayo, ukwenza imicu yemisipha eminingi futhi, ngenxa yalokho, ukuthola imiphumela engcono ekutholeni ubukhulu bemisipha namandla akhulayo. Kunzima kakhulu ukwenza ama-barbell shrugs ngendlela efanayo, ngoba ama-deltoids nama-biceps afakiwe emsebenzini.

Lapho wenza ama-shrugs ngama-dumbbells, usebenzisa ukubamba okungaphezulu kokuphakanyiswa. Esimweni sokuqala, izintende zitholakala ngaphandle kwamathanga, futhi lokhu kususa cishe wonke umthwalo emisipheni yezandla nasemikhonweni, ukunyakaza kuba sodwa. Ngokuhlanganiswa ne-amplitude ephelele, lokhu kunikeza zonke izidingo zokuqhubeka okuqhubekayo: ukuxhumana okuhle kwe-neuromuscular, isisindo sokusebenza esifanelekile kanye nokukwazi ukuhambisana nomgomo wokuqhubeka kokulayisha ngenxa yokwanda njalo kwesisindo se-projectile.

Yimiphi imisipha esebenza ngezibazi?

Ukukhuluma ngokuthi imiphi imisipha esebenza kulo msebenzi, kufanele kuqashelwe ukuthi cishe wonke umthwalo ngenkathi wenza ama-shrugs ngama-dumbbells ugxile kwimisipha ye-trapezius. Ngaphezu kwalokho, ngokuya ngesikhundla somzimba, singashintsha umthwalo kancane engxenyeni ethile ye-trapezoid. Isibonelo, ama-shrugs amile alayisha ingxenye ephezulu ye-trapezoid ngaphezulu, ama-shrugs emthambekeni omncane - ngemuva kwe-trapezoid. Ngaphezu kwemisipha ye-trapezius, imisipha ye-rhomboid kanye nemisipha ephakamisa i-scapula nayo iyalayishwa.

Futhi, umsebenzi uhlanganisa ama-biceps, imisipha yezandla nezingalo zangaphambili, uma wenza ama-shrugs ngama-dumbbells ku-trapezoid ngaphandle kokusebenzisa imichilo yesihlakala noma izingwegwe. Ngakolunye uhlangothi, ngaphandle kwezintambo, asiphazanyiswa ukubamba futhi singagxila kangcono ekusebenzeni izingibe. Kepha ngakolunye uhlangothi, ukubamba ama-dumbbells ezandleni zakho ngaphandle kokusebenzisa imichilo kusho umthwalo omile we-static. Futhi lokhu yiyona ndlela efaneleke kakhulu yokuthuthukisa amandla okubamba. Ukuze uzuze ngokugcwele kulo msebenzi, sincoma ukuthi ukushintshe lokhu okubili.

Izinhlobo ze-dumbbell shrugs

Kunezinhlobo eziningana zama-dumbbell shrugs: ukuma, ukuhlala, ukugoba noma ukuhlala ebhentshini elinciphisayo. Ngamunye wabo umehluko omncane futhi umehluko wemisindo nemiqondo yamagama, esizoxoxa ngezansi.

Ukuma kwe-dumbbell kuncipha

Ukuma kwama-dumbbell shrugs kuyindlela ejwayelekile yokwenza lo msebenzi. Izinzuzo: ikhono lokusebenzisa isisindo esikhulu ngokwanele sezisindo, ikhono lokusebenzisa ukukopela uma kunesidingo, ibanga lokuhamba elinethezekile. Umthengi: umthwalo we-axial emgogodleni, ukuxhumeka kokuzinzisa imisipha lapho usebenza ngama-dumbbells anzima.

Ama-Dumbbell Shrugs

Ama-shrumbs we-Bent-over dumbbell angokwehlukahluka kwama-shrugs agcizelela ngemuva kwemisipha ye-trapezius. Buhle: ukunwetshwa okungcono ngemuva kwe-trapezoid. Okungalungile: ubunzima bezobuchwepheshe (kunzima ukwenza ukunyakaza ngokunembile ngenxa yomsebenzi we-trapeziums, ngaphandle kokufaka i-latissimus dorsi kanye ne-deltas yangemuva), umthwalo omkhulu we-axial emgogodleni, uhla oluthile lokuhamba.

Ama-Dumbbell Shrugs

Ama-dumbbell shrugs ahleliwe uhlobo lokuhlikihla lapho umsubathi ehleli ebhentshini elingqimba bese ehlala ngemuva okubuyiselwe emuva. Izinzuzo: ukutadisha okuthe xaxa kweqembu lemisipha elisebenzayo, umthwalo omncane we-axial emgogodleni. Ububi: ubunzima bezobuchwepheshe (kunzima kakhulu ukugxila ekunciphiseni kwemisipha endaweni ephezulu nokwandiswa kwe-trapezium esigabeni esingesihle sokunyakaza), ukuphazamiseka ngenxa yezici ze-anatomical zomdlali (kufanele ugxile ekungathintini izinkalo ngama-dumbbells).

Ama-shrugs alele ebhentshini elithambekele

I-incline dumbbell shrugs iyindlela ephephile yokugoba ama-dumbbell shrugs. Izinzuzo: ukuma okuthuthukile ngokuthambisa imisipha maphakathi emuva, kunikeze i-trapezium ukwakheka okuphezulu, akukho umthwalo we-axial emgogodleni. Nebubi: ingozi yokulimala (ngokunganaki, ungalimaza ngokuhlanganyela ihlombe).

Indlela yokuzivocavoca umzimba

Ngaphandle kokubonakala kulula kwezobuchwepheshe, sikubona kunesidingo ukugxila ngokukhethekile embuzweni wokuthi ungenza kanjani ama-shrugs nge-dumbbells nokuthi yiziphi izingibe lo msebenzi onazo. Ngezansi kunendlela yokwenza ama-shrugs ngama-dumbbells ngokugcizelela ezikhundleni zomzimba ezahlukahlukene - ukuma, ukuhlala, ukugoba, ebhentshini elinciphisayo.

1. Thatha ama-dumbbells phansi noma ama-racks. Kungcono ukuqala ngesisindo esincane ukuze ugxile kangcono ekuxhumaneni kwe-neuromuscular. Ukuze uhlukanise isishwishi ngangokunokwenzeka, sebenzisa imichilo yesihlakala noma izingwegwe.
2. Lungisa umhlane wakho, ubheke phambili. Uma wenza ama-shrugs ngenkathi uhleli ebhentshini, ngaphandle kokushintsha ukuma komzimba, zehlise ebhentshini bese ubeka ama-dumbbells ukuze angathinti imilenze yakho noma isihlalo sebhentshi lapho uphakamisa. Uma wenza ama-shrugs agobile, gobela phansi cishe ngama-degree angama-45 bese udonsela ukhalo lwakho emuva kancane. Uma wenza ama-shrugs ebhentshini elithambekele, lala ebhentshini ukuze umgogodla wakho wesifuba ungagobi ngaphansi kwesisindo sezimbongolo.
3. Exhale njengoba uphakamisa ama-dumbbells. Senza ukunyakaza kuphela ngokuphakamisa amahlombe phezulu. Umsebenzi kufanele wenziwe ngokushelela, ugxile ekunciphiseni okuphezulu kwezicupho. I-amplitude kufanele ibe phezulu ngangokunokwenzeka, kepha ama-deltoids, biceps, noma latissimus dorsi akufanele abandakanyeke. Zama ukungagobi izindololwane zakho - lokhu kufaka ama-biceps nezingalo zangaphambili, futhi izingibe zithola ukugcwala kwegazi okuncane. Ungenzi ukunyakaza okuyindilinga ngamahlombe akho endaweni ephezulu - ngale ndlela uzibeka engcupheni yokulimaza ikhafu ye-rotator yehlombe.
4. Nciphisa ngobumnene ama-dumbbells phansi, uhogele futhi uzwe ukunwebeka kwemisipha. Ukufeza ipompo elikhudlwana ngenxa yokufakwa kwemicu ye-oxidative yemisipha emsebenzini, sebenza ngaphandle kokuphumula endaweni engezansi, ugcine ukungezwani okuhlala njalo emisipheni ye-trapezius.

Amaphutha ajwayelekile abasubathi abasafufusa

Ngezansi kubhalwe amaphutha ajwayelekile obuchwepheshe avimbela abasubathi abaningi ekutholeni okuningi kulo msebenzi, futhi kwezinye izimo baze balimale. Uma unezinkinga ezifanayo, nciphisa isisindo sakho sokusebenza kulo msebenzi. Xhumana nomqeqeshi womuntu onolwazi ukuletha inqubo elungile. Futhi, funda kabusha isigaba esedlule sendlela yokwenza ama-dumbbell shrugs.

1. Ibanga elifushane lokunyakaza. Ngeke usebenze wonke umsila we-trapezius muscle ngaphandle kokuthi unamathele emsebenzini ogcwele, njengokungathi uzama ukufinyelela ezindlebeni zakho ngemisipha yakho ye-deltoid. Isixazululo silula - ukunciphisa isisindo esisebenzayo nokwenza ukunyakaza kulawuleke kakhudlwana, ukuzama ukuzwa ukungezwani kwemisipha kuyo yonke indlela.
   
2. Ungacindezeli isilevu sakho esifubeni ngenkathi wenza ama-shrug. Lokhu kwandisa umthwalo we-axial emgogodleni wesibeletho futhi ulayishe ngokweqile imisipha yentamo.
   
3. Musa ukugoba izingalo zakho ngoba lokhu kufaka ingcindezi eyengeziwe kuma-biceps nasezandleni zakho zangaphambili. Lapho uphakamisa, izingalo kufanele zicishe ziqonde ngokuphelele, kuphela ukugoba okuncane emajoyini endololwana akwamukelekile, ngakho-ke akukho lutho oluzokuvimbela ekugxileni ekusikeni okulungile kwemisipha esebenzayo.
4. Ukuvivinya imisipha ye-trapezius kaningi. Abantu abaningi bacabanga ukuthi izingibe ziyiqembu elincane lemisipha, futhi akudingeki babekele eceleni isikhathi esiningi sokululama. Lokhu kuyinkolelo evamile eyiphutha yokuthi i-trapezoid akufanele iqeqeshwe kaningi ngaphezu kwesonto, yilesi sikhathi sokuqeqeshwa esiholela enqubekweni enkulu kakhulu.
5. Amantombazane amaningi ayesaba ukuqhuma njengomlilo. Bakholelwa ukuthi kusukela ekusebenzeni kwabo, i-trapezoid izoba ne-hypertrophied kakhulu, futhi izobukeka isabekayo futhi ingeyona eyemvelo. Eqinisweni, ama-dumbbell shrugs alungele amantombazane. Angicabangi ukuthi kulungile ukungakunaki ukuqeqeshwa kwanoma yiliphi iqembu lemisipha uma umgomo wakho uwukuthola isimo esimi kahle somzimba kanye nomlingiswa olinganiselayo wezemidlalo.
6. Ungasebenzisi ibhande lezemidlalo lapho wenza egobile phezu kwamahlombe noma ulele ebhentshini elithambekele. Lokhu akuvimbeli ukulimala, kepha kunokwandisa ubungozi bokulimala empilweni yakho. Ibhande liguqula wonke ama-engeli we-anatomical womzimba wakho, bese umgogodla we-thoracic uzungezwa. Uma uzwa ukuthi isisindo sama-dumbbell sikusinda kakhulu, futhi lokhu kungaba yingozi kumhlane wakho ophansi, vivinya umzimba ngesisindo esiphansi.

Ukulimala okungenzeka ngezibazi

Uma kwenzeka usebenza kanzima ngokweqile ngama-dumbbell asindayo ngokweqile noma ngenqubo engafanele, uzibeka engcupheni yokulimaza okungenakulungiswa empilweni yakho. Isibonelo, ukunyakaza okuyindilinga kwamahlombe engxenyeni engenhla ye-amplitude kuholela ekulayisheni ngokweqile kwesikhwama se-articular sokuhlangana kwehlombe, okungaholela ekuthambekeni kwemisipha yehlombe ngisho ne-tendonitis noma i-bursitis.

Ama-shrumbs e-bent-over aqhutshwa njalo agcwalisa iqolo lethu elingezansi, futhi izifinyezo zomgogodla azinaso isikhathi sokululama phakathi kokuzivocavoca. Konke lokhu kugcwele ukwenzeka kwama-hernias we-intervertebral kanye ne-protrusions.

Ngokuqapha okukhulu, kufanele futhi ubheke imisipha yomlomo wesibeletho nentamo. Umkhuba wokucindezela isilevu esifubeni ngenkathi umile noma uhleli ungaholela ezingeni elithile lokuphazamiseka kwemizwa, ukuqhuma emgogodleni wesibeletho, ukusulwa kwama-disc intervertebral, hernias kanye ne-protrusions.

Ezimweni ezingama-99%, yonke le miphumela ingagwemeka uma kuhlangatshezwana nalezi zimo ezilula ezilandelayo:

1. ukufudumeza okuphoqelekile ngaphambi kokuzivocavoca okuyisisekelo okunesisindo samahhala;
2. ukunamathela kunqubo efanele yokwenza lo msebenzi;
3. ukulinganiswa kwezisindo zokusebenza. Asinantshisekelo nakancane kumarekhodi wamandla ekuzivocavoca okunjalo okuhlose ukusebenzela iqembu elehlukile lemisipha;
4. ungaphoqi imicimbi. Impilo enhle nokuphila isikhathi eside kwezemidlalo kungenzeka kuphela uma wazi ukuthi ulalela kanjani umzimba wakho.

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