Li-Shrugs tsa Dumbbell

Dumbbell Shrugs ke boikoetliso bo sebetsang ka ho fetisisa ba trapezius. Ho ikoetlisa ka li-dumbbells ho bohlokoa ka ho lekana bakeng sa ho eketsa matla a maraba a rona, a thusang ho eketsa sephetho sa rona lithutong tsa mantlha tse etsoang ka barbell (deadlift, schwungs, ho nka barbell sefubeng, jj.), Le ho fumana mesifa ea mesifa lehetleng lohle mabanta.

Lumellana, ho ea ka pono, semathi sa semathi se shebahala se sa lekane haeba moatlelete a na le mahetla le matsoho a tsoetseng pele hantle, mme mesifa ea trapezius ha e hantle hantle. Bakeng sa mabaka ana le a mang, li-shrumbs tsa dumbbell li sebelisoa haholo ho ikoetlisa, ho otlolla maoto, bonono, ho matlafatsa motlakase, ho aha 'mele le tse ling tsa lipapali.

Kajeno re tla tseba hore na re ka etsa li-shrugs hantle joang ka li-dumbbells, hore na re ka rua molemo joang ho sena le hore na melemo ea sona ea mantlha ke efe.

Melemo le melemo ea boikoetliso

Bakeng sa mesifa ea trapezius, ha ho na boikoetliso bo le bong bo sebetsang ho feta dumbbell shrugs.

Li-shrub tse nang le li-dumbbells le barbell li fapana ka litsela tse peli:

• mefuta e fapaneng ya tshisinyo:
• tshoara.

Bakeng sa baatlelete ba bangata, ho bonolo haholo ho etsa li-shrugs tse felletseng ka li-dumbbells ho fapana le ka barbell, hobane vector ea motsamao e lebisitsoe moeling oa 'mele, eseng kapele ho eona. Sena se o nolofalletsa ho tsepamisa mohopolo hamolemo ho otlolleng le ho etsa konteraka sehlopha sa mesifa se sebetsang, ho sebetsa likhoele tse ngata mme, ka lebaka leo, ho fihlela litholoana tse ntle tsa ho fumana boima ba mesifa le ho eketsa matla. Ho thata haholo ho etsa li-barbell shrug ka tsela e ts'oanang, hobane li-deltoids le li-biceps li kenyelelitsoe mosebetsing.

Ha o etsa shrugs ka li-dumbbells, o sebelisa grip e nyane hanyane. Boemong ba pele, liatla li lutse ka ntle ho lirope, 'me sena se tlosa mojaro o mong le o mong mesifeng ea matsoho le liphakeng, motsamao o ikarola ho feta. Hammoho le boholo bo felletseng, sena se fana ka lintho tse hlokahalang bakeng sa tsoelo-pele e ntle: khokahano e ntle ea methapo ea methapo, boima bo sebetsang ba ts'ebetso le bokhoni ba ho latela molao-motheo oa tsoelo-pele ea mojaro ka lebaka la keketseho e sa feleng ea boima ba projectile.

Ke mesifa efe e sebetsang le mabali?

Ha re bua ka hore na ke mesifa efe e sebetsang boikoetlisong bona, re lokela ho hlokomela hore mojaro o mong le o mong ha o ntse o etsa li-shrugs tse nang le li-dumbbells o shebane le mesifa ea trapezius. Ho feta moo, ho latela boemo ba 'mele, re ka tsamaisa mojaro hanyane kapa hanyane karolong e' ngoe ea trapezoid. Ka mohlala, li-shrugs tse emeng li beha karolo e kaholimo ea trapezoid ho feta, li sutumetsa letsoapong le lenyenyane - mokokotlong oa trapezoid. Ntle le mesifa ea trapezius, mesifa ea rhomboid le mesifa e phahamisang scapula le eona ea laeloa.

Hape, mosebetsi o kenyelletsa li-biceps, mesifa ea matsoho le matsoho, haeba u etsa li-shrugs ka li-dumbbells ho trapezoid ntle le ho sebelisa marapo a letsoho kapa lihakisi. Ka lehlakoreng le leng, ntle le marapo, ha re khelosoe ke litlamo mme re ka tsepamisa maikutlo ho ntlafatseng maraba. Empa ka lehlakoreng le leng, ho ts'oara li-dumbbells matsohong a hau ntle le ho sebelisa marapo ho fana ka maikutlo a moroalo o sa feleng. Hona ke eona e loketseng ka ho fetesisa bakeng sa ho nts'etsapele matla a litleneng. Bakeng sa ho fumana molemo o moholo ho sena, re khothaletsa ho fetola tse peli.

Mefuta ea dumbbell shrugs

Ho na le mefuta e 'maloa ea li-dumbbell shrugs: ho ema, ho lula, ho koba kapa ho lula bencheng e sekametseng. E mong le e ba bona ba na le ho se tšoane hanyane le makolopetso, eo re tla tšohla mona ka tlase.

E eme dumbbell shrugs

Li-shrumbs tsa li-dumbbell tse emeng ke mofuta o tloaelehileng haholo oa boikoetliso bona. Melemo: bokhoni ba ho sebelisa boima bo boholo ba boima ba 'mele, bokhoni ba ho sebelisa ho qhekella ha ho hlokahala, mefuta e fapaneng ea motsamao. Cons: mojaro oa axial mokokotlong, khokahano ea ho tsitsisa mesifa ha o sebetsana le li-dumbbells tse boima.

Li-Shrugs tsa Dumbbell

Li-bumb-over dumbbell shrugs ke phapang ea li-shrugs tse hatisitsoeng mokokotlong oa mesifa ea trapezius. Melemo: ntlafatso e ntle ea bokamorao ba trapezoid. Bothata: bothata ba tekheniki (ho thata ho etsa motsamao hantle ka lebaka la mosebetsi oa li-trapeziums, ntle le ho kenyelletsa latissimus dorsi le deltas tsa morao-rao), mojaro o moholo oa axial mokokotlong, mofuta o itseng oa motsamao.

Li-Shrugs tsa Dumbbell

Ho lutse dumbbell shrugs ke mofuta oa ho hlohlona moo moatlelete a lutseng bencheng e otlolohileng mme a phomola ka lehlakoreng le emeng morao. Melemo: ho ithuta ka thoko ho sehlopha sa mesifa se sebetsang, mojaro o fokolang oa axial mokokotlong. Go tlhoka mesola: botekgeniki rarahaneng (ho ke ke ho le thata ho feta ho tsepamisa mohopolo tlhōrō mesifa khutsufatso ka ntlha e hodimo le katoloso ya trapezium ka mohato mpe tsa mokhatlo oa), ho se ts'oenyehe ka lebaka la likarolo tsa anatomical tsa moatlelete (o tlameha ho tsepamisa mohopolo ho se amang letheka ka li-dumbbells).

Li-shrug tse robetseng bencheng e sekametseng

Lumella li-dumbbell shrugs ke mokhoa o sireletsehileng ho fapana le ho koba li-dumbbell shrugs. Melemo: boemo bo ntlafalitsoeng ka ho tonosetsa mesifa bohareng ba mokokotlo, ho fa trapezium sebopeho se phahameng haholo, ho se na mojaro oa axial mokokotlong. Go tlhoka mesola: kotsi ea ho lemala (ka ho se tsotelle, o ka habonolo ntša kotsi lehetla kopanetsoeng).

Mokhoa oa ho ikoetlisa

Leha ho bonahala ho le bonolo ho ba mahlale, re nka ho hlokahala hore re tsepamise maikutlo a rona potsong ea hore na re ka etsa li-shrugs hantle joang le hore na boikoetliso bona bo na le maraba afe. Ka tlase ke mokhoa oa ho etsa li-shrugs ka li-dumbbells ka ho hatisa maemo a fapaneng a mmele - ho ema, ho lula, ho koba bencheng e sekametseng.

1. Tlosa li-dumbbells fatše kapa lirakeng. Ho molemo ho qala ka boima bo bobebe molemong oa ho tsepamisa mohopolo khokahanong ea neuromuscular. Ho arola terata ka hohle kamoo ho ka khonehang, sebelisa marapo a letsoho kapa lihakisi.
2. Otlolla mokokotlo oa hau, sheba pele. Haeba u ntse u etsa li-shrug ha u lutse bencheng, u sa fetole boemo ba 'mele, theoha bencheng' me u behe li-dumbbells hore li se ke tsa ama maoto kapa setulo sa benche ha u phahamisa. Haeba u ntse u kobeha liqubu tse kobehileng, inama ka likhato tse ka bang 45 ebe u hula noka ea hao. Haeba u ntse u etsa li-shrugs bencheng e sekametseng, robala bencheng e le hore mokokotlo oa sefuba o se ke oa khumama ka tlas'a boima ba li-dumbbells.
3. Exhale ha u ntse u phahamisa li-dumbbells. Re etsa motsamao feela ka ho phahamisa mahetla holimo. Mosebetsi o lokela ho etsoa ka thello, o tsepamisitse maikutlo holima tlhoro e phahameng ea maraba. Boholo bo lokela ho ba bo phahameng kamoo ho ka khonehang, empa li-deltoids, biceps, kapa latissimus dorsi ha lia lokela ho ameha. Leka hore u se ke ua koba litsoeng - sena se kenyelletsa li-biceps le liphaka tsa pele, 'me maraba a fumana tlatsetso e nyane ea mali. Se ke oa etsa metsamao e chitja ka mahetla a hau ntlheng e kaholimo - ka tsela ena o ipeha kotsing ea ho lematsa lekuku la rotator lehetleng.
4. Ka bonolo theola li-dumbbells fatše, o heme le ho utloa mesifa e otloloha. Ho fihlela pompo e kholo ka lebaka la ho kenyelletsoa ha likhoele tsa mesifa tse nang le oxidative mosebetsing, sebetsa ntle le khefu karolong e tlase, ho boloka tsitsipano e sa feleng mesifa ea trapezius.

Liphoso tse tloaelehileng tsa baatlelete ba sa tsoa qala

Lethathamong le latelang ho na le liphoso tse tloaelehileng tse thibelang baatlelete ba bangata ho fumana boikoetliso bona haholo, 'me maemong a mang ba bile ba tsoa likotsi. Haeba u na le mathata a tšoanang, fokotsa boima ba hau ba 'mele boikoetlisong bona. Ikopanye le mokoetlisi ea nang le boiphihlelo ho fana ka mokhoa o nepahetseng. Hape bala karolo e fetileng mabapi le mokhoa oa ho etsa li-dumbbell shrugs.

1. Tsamaiso e khuts'oane ea motsamao. U ke ke ua sebetsa mesifa eohle ea trapezius ntle le haeba u khomarela mosebetsi o felletseng, joalo ka ha eka u leka ho fihlela litsebe tsa hau ka mesifa ea hau e thellang. Tharollo e bonolo - ho fokotsa boima ba 'mele bo sebetsang le ho etsa hore motsamao o laoloe le ho feta, ho leka ho utloa tsitsipano ea mesifa hohle tseleng eohle.
   
2. Se ke oa tobetsa seledu sa hao sefubeng ha u ntse u etsa lihlaha. Sena se eketsa mojaro oa axial mokokotlong oa mokokotlo mme o imetsa mesifa ea molala.
   
3. Se ke oa koba matsoho hobane sena se beha khatello ea maikutlo ho li-biceps le liphakeng tsa hao. Ha u phahamisa, matsoho a lokela ho otloloha ka ho felletseng, ho kobeha hanyane feela manonyellong a litsoeng ha ho amohelehe, ka hona ha ho letho le tla u thibela ho tsepamisa mohopolo ho khutsufatso e nepahetseng ea mesifa e sebetsang.
4. Ho ikoetlisa hangata mesifa ea trapezius. Batho ba bangata ba nahana hore maraba ke sehlopha se senyenyane sa mesifa, mme ha ho hlokahale hore ba behelle ka thoko nako e ngata hore ba fole. Ena ke khopolo e fosahetseng e tloaelehileng ea hore trapezoid ha ea lokela ho koetlisoa hangata ho feta hanngoe ka beke, ke maqhubu ana a koetliso a lebisang tsoelo-peleng e kholo.
5. Banana ba bangata ba tšaba likhahla tse kang mollo. Ba lumela hore ho tloha ts'ebetsong ea bona, trapezoid e tla fetoha hypertrophied haholo, 'me e tla shebahala e le mpe ebile e se ea tlhaho. Ebile, li-shrumbs tse ntle li ntle bakeng sa banana. Ha ke nahane hore ho nepahetse ho iphapanya koetliso ea sehlopha sefe kapa sefe sa mesifa haeba sepheo sa hau e le ho ba sebopehong se setle sa mmele le sebapali sa lipapali se leka-lekaneng.
6. Se ke oa sebelisa lebanta la liatleletiki ha u etsa litšepe kapa u paqame bencheng. Sena ha se thibele likotsi, empa se mpa se eketsa kotsi ea kotsi ho bophelo ba hau bo botle. Lebanta le fetola maqhubu 'ohle a' mele oa hau, 'me mokokotlo oa thoracic o tla pota. Haeba u utloa eka boima ba li-dumbbell bo boima haholo ho uena, 'me sena se ka ba kotsi mokokotlong oa hau, ikoetlise ka boima bo tlase.

Likotsi tse ka bang teng ka mabali

Haeba ho na le mosebetsi o matla haholo o nang le li-dumbbell tse boima haholo kapa o sebelisa mokhoa o fosahetseng, o ipeha kotsing ea ho baka kotsi e ke keng ea lokisoa bophelong ba hau. Mohlala, motsamao o chitja oa mahetla karolong e kaholimo ea bophahamo o lebisa ho tlatseng mokotla o kopaneng oa lehetla, o ka lebisang mokokotlong oa methapo ea lehetla esita le tendonitis kapa bursitis.

Hangata li-dumbbell tse kobehileng khafetsa li imetsa mokokotlo oa rona o ka tlase, 'me li-extensors tsa mokokotlo ha li na nako ea ho fola lipakeng tsa boikoetliso. Tsena tsohle li tletse ka ketsahalo ea li-hernias tsa li-intervertebral le li-protrusions.

Ka tlhokomeliso e fetelletseng, o lokela ho lekola mokokotlo oa mokokotlo le mesifa ea molala. Tloaelo ea ho penya selelu sefubeng ha u ntse u eme kapa u lutse e ka lebisa ho mathata a mangata a methapo, ho phatloha mokokotlong oa mokokotlo, ho hlakola li-disc tsa intervertebral, hernias le protrusions.

Maemong a 99%, litlamorao tsena tsohle li ka qojoa haeba maemo a latelang a bonolo a ka fihlelleha:

1. ho futhumala ha maiketsetso pele ho boikoetliso bo boima bo nang le litekanyo tsa mahala;
2. khomarela mokhoa o nepahetseng oa ho etsa boikoetliso;
3. tekano ea litekanyo tse sebetsang. Ha re na thahasello ho hang lirekotong tsa matla mesebetsing e joalo e reretsoeng ho sebetsa sehlopha sa mesifa se arohaneng;
4. u se ke ua qobella liketsahalo. Bophelo bo botle le bophelo bo bolelele ba lipapali li khonahala feela haeba o tseba ho mamela 'mele oa hau.

@Choo - adobe.stock.com

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