ʻO Shumbugs Dumbbell

ʻO Dumbbell Shrugs ka hana trapezius pono loa. Hoʻohana like ka hana Shrug me nā dumbbells no ka hoʻonui ʻana i ka ikaika o kā mākou mau ʻupena, kahi e kōkua ai e hoʻonui i kā mākou hopena i nā hana maʻamau i hana ʻia me kahi barbel kāʻei.

ʻAe, nānā pono, nānā ke kino o ke ʻano o ka mea ʻālapa inā ua hoʻomohala maikaʻi ʻia nā poʻohiwi a me nā lima, a ua pau loa nā mākala trapezius i ka leo ʻole. No kēia mau kumu a me nā kumu ʻē aʻe, hoʻohana nui ʻia nā shrug dumbbell i ka hoʻoikaika kino, ke kīʻaha, ka hana koa, ka hāpai ʻana i ka mana, ka hoʻoikaika kino a me nā ʻano haʻuki ʻē aʻe.

I kēia lā e noʻonoʻo mākou pehea e hana pono ai i nā shrug me nā dumbbells, pehea e loaʻa ai ka mea nui mai kēia hoʻolālā a he aha nā mea maikaʻi nui.

Nā pōmaikaʻi a me nā pono o ka hoʻoikaika kino

No nā mākala trapezius, ʻaʻohe mea hoʻokahi o ka hoʻoikaika kino i ʻoi aku ka maikaʻi ma mua o nā dumbbell shrug.

ʻOkoʻa nā Shrugs me nā dumbbells a me ka barbel i nā ʻano ʻelua:

• huahelu o ka neʻe:
• lālau.

No ka hapanui o nā ʻōlapa, ʻoi aku ka maʻalahi o ka anatomically o ka hana ʻana i nā shrug āpau me nā dumbbells ma mua o ka barbel, ʻoiai ke alakaʻi ʻia nei ka vector o ka neʻe ma ka laina o ke kino, ʻaʻole i mua o ia. ʻAe kēia iā ʻoe e nānā pono i ka hoʻolōʻihi ʻana a me ka hana ʻana i ka pūʻulu puʻupuʻu e hana ana, e hana i nā olonā hou aʻe, a loaʻa i nā hopena maikaʻi aʻe i ka loaʻa ʻana o ka nui muscle a hoʻonui i ka ikaika. ʻOi aku ka paʻakikī o ka hana ʻana i nā hulu barbell i kahi ʻano like, ʻoiai ua hoʻopili ʻia nā deltoids a me nā biceps i ka hana.

Ke hana nei i nā shrug me nā dumbbells, hoʻohana ʻoe i kahi lā i kākoʻo ʻia. I ke kūlana mua, aia nā poho lima ma waho o nā ʻūhā, a hemo kēia kokoke i nā ukana a pau mai nā mākala o nā lima a me nā forearms, ua kaʻawale ka neʻe ʻana. I ka hui pū ʻana me ka amplitude piha, hāʻawi kēia i nā pono āpau no ka holomua hou aku: ʻo ka pilina neuromuscular maikaʻi, kahi kaumaha hana kūpono a me ka hiki ke hoʻokō i ke kumumanaʻo o ka hoʻouka holomua ma muli o ka hoʻonui mau ʻana o ke kaupaona o ka papahana.

He aha nā mākala e hana ai me nā scars?

Ma ke kamaʻilio ʻana e pili ana i nā mākala e hana i kēia hana, pono e hoʻomaopopo ʻia ʻaneʻane kokoke i nā ukana a pau e hana ana i nā shrug me nā dumbbells e nānā i nā mākia trapezius. Eia kekahi, ke hilinaʻi nei i ke kūlana o ke kino, hiki iā mākou ke hoʻololi iki i ka ukana ma kekahi a i ʻole kekahi ʻāpana o ka trapezoid. ʻO kahi laʻana, hoʻouka nā shrug kū i ka ʻaoʻao luna o ka trapezoid ʻoi aku, shrug i kahi pali liʻiliʻi - ke kua o ka trapezoid. Ma waho aʻe o nā mākala trapezius, hoʻouka pū ʻia nā mākala rhomboid a me nā mākala e hāpai i ka scapula.

Eia kekahi, hoʻokomo ka hana i nā biceps, nā mākala o nā lima a me nā forearms, ke hana ʻoe i nā shrug me nā dumbbells ma ka trapezoid me ka hoʻohana ʻole i nā kaula lima a i ʻole nā ​​lou. Ma ka lima hoʻokahi, me ka ʻole o nā kaula, ʻaʻole mākou e hoʻoliʻiliʻi e ka paʻa a hiki ke noʻonoʻo pono i ka hana ʻana i nā pahele. Akā ma ka ʻaoʻao ʻē aʻe, ʻo ka paʻa ʻana i nā dumbbells i kou mau lima me ka hoʻohana ʻole ʻana i nā kaula e hōʻike ana i ka ukana static hoʻolōʻihi. A ʻo kēia ke kūpono kūpono loa no ka hoʻomohala ʻana i ka ikaika paʻa. I mea e loaʻa ai ka hapa nui o kēia hoʻolālā, hōʻike mākou i ka alternating ma waena o nā mea ʻelua.

ʻAno o nā dumbbell shrug

Nui a hewahewa nā ʻano o nā ʻūlū dumbbell: kū, noho, kūlou a noho paha ma luna o kahi pae piʻi Loaʻa i kēlā me kēia o lākou nā ʻokoʻa iki a me nā nuances, a mākou e kūkākūkā ai ma lalo.

Kūpaka ka dumbbell

ʻO ke kū ʻana o nā kūpeʻe dumbbell ke ala maʻamau e hana ai i kēia haʻuki. Nā pono: ka hiki ke hoʻohana i kahi kaupaona kaulike o nā kaupaona, ka hiki ke hoʻohana i ka hoʻopunipuni inā pono, kahi ʻoluʻolu o ka neʻe. Cons: ukana axial ma ka iwi kuamoo, pili i ka hana o ka hoʻokūpaʻa ʻana i nā mākala ke hana me nā dumbbells kaumaha.

ʻO Shumbugs Dumbbell

ʻO nā kākā dumbbell Bent-over he ʻano loli o nā shrug me ke koʻikoʻi ma ke kua o nā mākala trapezius. Pros: ʻOi aku ka maikaʻi o ka wehewehe o ka trapezoid. Nā mea maikaʻi ʻole: paʻakikī paʻakikī (he paʻakikī e hana pololei i ka neʻe ma muli o ka hana o nā trapezium, me ka ʻole o ka latissimus dorsi a me nā hope hope), ka ukana axial nui ma ka iwi kuamoo, kahi palena palena iki o ka neʻe.

ʻO Shumbugs Dumbbell

ʻO nā shrug dumbbell noho kahi ʻano shrug kahi e noho ai ka mea haʻuki ma luna o kahi pae moe a kau i kahi kua i hoʻonohonoho ʻia. Nā pono: ʻoi aku ke kaʻawale i ka hana o ka pūʻulu puʻupuʻu e hana ana, ka liʻiliʻi o ka ukana axial ma ka iwi kuamoo. Con: paʻakikī paʻakikī (ʻoi aku ka paʻakikī o ka nānā ʻana i ka hōʻemi puʻupuʻu piko ma ka piko o luna a me ka extension trapezium i ka manawa maikaʻi ʻole o ka neʻe ʻana)

ʻO Shrugs e moe ana ma ka pākaha incline

Hoʻohui ʻo Dumbbell shrug kahi kahi ʻoi aku ka palekana i kūlou ʻia ma luna o nā ʻūlū dumbbell. Pono: hoʻomaikaʻi ke kūlana ma ke toning ʻana i nā mākala o ka waena o ke kua, e hāʻawi ana i ka trapezium i kahi hiʻohiʻona kiʻekiʻe, ʻaʻohe ukana axial ma ka iwi kuamoo. Con: pilikia o ka ʻeha (ma o ka mālama ʻole ʻana, hiki iā ʻoe ke hōʻeha i ka hui o ka poʻohiwi).

ʻEnehana hoʻoikaika kino

ʻOiai ka maʻalahi o ke ʻano ʻenehana, manaʻo mākou he mea pono e kau i ka nānā kūikawā i ka nīnau pehea e hana pono ai i nā shrug me nā dumbbells a me nā ʻano o kēia hana. Hōʻike ka mea aʻe i ke ʻano o ka hana ʻana i nā shrug me nā dumbbells me ka manaʻo nui i nā kūlana o ke kino - kū, noho, kūlou, ma kahi pākaha incline.

1. E kiʻi i nā dumbbells mai ka papahele a i ʻole nā ​​haka. ʻOi aku ka maikaʻi e hoʻomaka me ke kaupaona māmā i mea e noʻonoʻo pono ai i ka pilina neuromuscular. E hoʻokaʻawale i ka trapeze a hiki i ka hiki, e hoʻohana i nā kūpeʻe lima a i ʻole nā ​​lou.
2. Pololei i kou kua, nānā i mua. Inā ʻoe e hana shrug ʻoiai ʻoe e noho ana ma luna o ka pā, me ka hoʻololi ʻole i ke kūlana o ke kino, e hoʻohaʻahaʻa iā ʻoe iho i ka paepae a hoʻonoho i nā dumbbells i hoʻopā ʻole lākou i kou mau wāwae a i ka noho paha ke hāpai aʻe. Inā ʻoe e kūlou ma luna o ka shrug, kūlou i lalo ma kahi o 45 kekelē a huki i kāu pelvis i hope iki. Inā ʻoe e hana shrug ma ke keʻena incline, moe i ka pākeke i hiki ʻole ai ke kuapo o kou umauma ma lalo o ke kaumaha o nā dumbbells.
3. Exhale ʻoiai e hāpai ana i nā dumbbells. Hana mākou i ka neʻe ma ka hāpai ʻana i nā poʻohiwi i luna. Pono e hana maʻalahi ʻia ka hana, e kia ana ma ka piko o ka paʻa ʻana o nā pahele. Pono ke kiʻekiʻe e like me ka hiki, akā ʻaʻole pono e hoʻopili i nā deltoids, biceps, a i ʻole latissimus dorsi. E hoʻāʻo e ʻaʻole e pelu i kou mau kuʻekuʻe - pili kēia i nā biceps a me nā forearms, a ʻoi aku ka liʻiliʻi o ka hoʻopiha ʻana o ke koko i nā pahele. Mai hana i nā neʻe puni me kou poʻohiwi i kahi kiʻekiʻe loa - ma kēia ʻano e ʻeha ai ʻoe i ka rotator cuff o ka poʻohiwi.
4. E hoʻohaʻahaʻa mālie i nā dumbbells i lalo, inhaling a me ka manaʻo i ka ʻūlū o ka mākala. No ka loaʻa ʻana o kahi pauma ʻoi aku ka nui ma muli o ka hoʻokomo ʻia ʻana o nā olonā ʻino oxidative i ka hana, hana me ka hoʻomaha ʻole ma ka palena o lalo, e hoʻomau ana i ka haunaele mau i nā mākala trapezius.

Nā kuhi novice hewa maʻamau

Ma ka papa inoa ma lalo iho nei kekahi mau hewa loea maʻamau e pale ai i ka hapa nui o nā mea pāʻani mai ka loaʻa ʻana o ka mea nui mai kēia hana, a i kekahi mau hihia a ʻeha pū kekahi. Inā loaʻa iā ʻoe nā pilikia like, e hoʻēmi i kāu kaupaona hana i kēia hana. E nīnau i kahi mea hoʻomaʻamaʻa pilikino pilikino e hāʻawi i ka ʻenehana kūpono. Eia kekahi, heluhelu hou i ka ʻāpana mua e pili ana pehea e hana ai i nā dumbbell shrug.

1. Pākuʻi o ka neʻe. ʻAʻole ʻoe e hana i ka nui muscle trapezius āpau ke ʻole ʻoe e pili i ka hana holoʻokoʻa, me he mea lā e hoʻāʻo ana e kau i kou mau pepeiao me kāu deltoids. Maʻalahi ka hopena - e hoʻemi i ke kaupaona hana a hana i ka neʻe ʻana i ka nui o ka neʻe ʻana, e hoʻāʻo nei e ʻike i ka haʻalulu o nā mākala ma ke ala a pau.
   
2. Mai kaomi i kou auwae i kou umauma i ka hana ʻana i nā shrug. Hoʻonui kēia i ka ukana axial ma ka iwi maha a hoʻonui i nā mākala ʻāʻī.
   
3. Mai pelu i kou mau lima, kau kēia i ke koʻikoʻi ma luna o kāu biceps a me nā forearms. Ke hāpai ʻana, pono ʻaneʻane pololei pololei nā lima, ʻae wale ʻole ʻia kahi piʻo iki i nā hono kuʻekuʻe, a laila ʻaʻohe mea e ālai iā ʻoe mai ka noʻonoʻo ʻana i ka hōʻemi pololei ʻana o nā mākala hana.
4. Hoʻohana pinepine i nā mākala trapezius. Manaʻo ka poʻe he mau pūʻulu puʻupuʻu nā pahele, a ʻaʻole pono lākou e hoʻokaʻawale i kahi manawa nui e ola hou ai. He kuhi hewa maʻamau kēia ʻaʻole pono e hoʻomaʻamaʻa pinepine ʻia ka trapezoid ma mua o hoʻokahi manawa i ka pule, ʻo kēia pinepine o ke aʻo ʻana e alakaʻi i ka holomua nui loa.
5. Makaʻu ka hapanui o nā kaikamahine i nā shrug e like me ke ahi. Manaʻoʻiʻo lākou mai kā lākou hana, e lilo ka trapezoid i hypertrophied loa, a he weliweli a kūlohelohe ke nānā aku. ʻO ka ʻoiaʻiʻo, maikaʻi nā shrug dumbbell no nā kaikamahine. ʻAʻole wau i manaʻo he pono ke nānā ʻole i ke aʻo ʻana i nā pūʻulu nāhelehele inā ʻo kou pahuhopu ke kiʻi i ke kino maikaʻi a me ke ʻano haʻuki kaulike.
6. Mai hoʻohana i kahi kāʻei haʻuki ke hana ke kūlou ma luna o nā shrug a i ʻole ke moe ʻana ma luna o kahi pae piʻi. ʻAʻole kēia e pale i ka hōʻeha, akā hoʻonui wale i ka makaʻu o ka hōʻeha i kou olakino. Hoʻololi ke kāʻei i nā ʻaoʻao anatomical a pau o kou kino, a e hoʻopuni ʻia ka iwi kuamoo. Inā manaʻo ʻoe ua kaumaha ke kaumaha o nā dumbbells iā ʻoe, a he mea ʻino paha kēia i kou kua i lalo, e hana i ka hoʻoikaika kino me ka liʻiliʻi o ke kaupaona.

Nā hōʻeha kūpono me nā scars

I ka hihia o ka hana ikaika loa me nā dumbbells kaumaha nui a i ʻole me ke ʻano hewa, hiki iā ʻoe ke hōʻeha i kou olakino. ʻO kahi laʻana, ʻo ka neʻe poepoe o nā poʻohiwi i ka hapalua o luna o ka amplitude e alakaʻi ai i ka overloading o ka ʻeke articular o ka hui poʻohiwi, kahi e hiki ai i kahi sprain o nā ʻāpana poʻohiwi a ʻo tendonitis a i ʻole bursitis.

Kūlou pinepine ʻia ma luna o nā ʻūlū dumbbell e hoʻokahuli i ko mākou kua i lalo, a ʻaʻohe manawa o ka poʻe spensors e hoʻi hou ma waena o nā hana. Hoʻopili kēia mau mea āpau me ka hanana o intervertebral hernias a me nā protrusions.

Me ka mālama nui loa, pono ʻoe e nānā i ka ʻāʻī o ka ʻūʻī a me nā mākala ʻāʻī. ʻO ka maʻamau o ke kaomi ʻana i ka auwae i ka umauma ʻoiai e kū ana a i ʻole e noho ana hiki ke alakaʻi i kahi nui o nā maʻi neurological, sprains i ka iwi ʻeha, erasure of intervertebral discs, hernias and protrusions.

Ma 99% o nā hihia, hiki ke hōʻalo i kēia mau hopena āpau inā hoʻokō ʻia nā ʻano maʻalahi e hiki mai ana:

1. pono ka hoʻomehana articular pono ma mua o ka hoʻoikaika ʻana i nā hana maʻamau me nā kaupaona manuahi;
2. ka mālama pono ʻana i ka ʻenehana kūpono no ka hoʻokō ʻana i ka hoʻoikaika kino;
3. ke kaulike o nā kaupaona hana. ʻO nā moʻolelo ikaika i loko o ia mau hana i hana ʻia i ka hana ʻana i kahi hui ʻokoʻa ʻokoʻa ʻaʻole hoihoi iā mākou;
4. mai hoʻoikaika i nā hanana. ʻO ke olakino olakino maikaʻi a me nā haʻuki ke hiki wale nō inā ʻike ʻoe pehea e hoʻolohe ai i kou kino.

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