4 Kwete-Weights Trapezius Exercises

Zvemukati

• Mhedziso
• 1. Banga rebendekete svina
• 2. Shrug
• 3. Mutsara wakarurama
• 4. Pushup
• Zvinoita here kukuvadza trapezius yangu?
• Pazasi mutsara

Mhedziso

Wati wamboshamisika here kuti nei vavaki vemuviri vanowanzo kuve nemitsipa yakakombama, yakavezwa?

Imhaka yekuti vakashanda zvakanyanya trapezius yavo, hombe, tsinga yakaita stingray. Iyo trapezius inotanga pasi chaipo pehenya, inomhanya ichidzika nemutsipa uye ichidarika pamafudzi, uyezve inoenderera pasi pasi nemuzongoza mune "V" chimiro.

Iyo trapezius inoshanda kudzikamisa mapfudzi ako uye yekumusoro kumashure. Kuvaka muviri kunogona kunge kusiri kwako, asi kuti urambe wakamira zvakanaka uye kudzivirira marwadzo ekumusana, zvakakosha kuti trapezius irambe yakasimba.

Takataura nenyanzvi mbiri kuti tidzidze dzimwe nzira dziri nyore dzekushandira trapezius yako, ungave uri wenguva dzose kumitambo yekurovedza muviri kana kuti unofarira kushanda mumba yekutandarira.

Dr. Matthew Gammons ndiye chiremba wekutanga wemitambo yekurapa kuVermont Orthopedic Clinic uye wechipiri mutevedzeri wemutungamiri weAmerican Society for Sports Medicine.

Mark Kovacs, CTPS, MTPS inoshanda physiologist, mitambo uye kurovedza sainzi muongorori, uye mukuru mukuru weInternational Tennis Performance Association.

Heano maekisesaizi mana avanokurudzira kuti trapezius yako isimbe.

1. Banga rebendekete svina

"Kunze kwekunge iwe uri mugadziri wemuviri uchiedza kuwana trapezius hombe, iwe unoda maekisesaizi kuti ubatsire trapezius kuita basa rayo nemazvo, kugadzikana pabendekete nekumusoro kumashure," anodaro Gammons.

Bandauko repafudzi svina iri nyore nzira yekuita izvozvo.

1. Mira nemamiriro akanaka.
2. Zvishoma nezvishoma svina mapepa epafudzi pamwe chete uye bata kwemasekondi matatu.
3. Zvishoma nezvishoma sununura mapepa epafudzi adzokere kunzvimbo dzavakasununguka.
4. Chiitwa ichi chinogona kuitwawo uchishandisa tambo, bhendi rekumisidzana, kana kubata maoko ako kumberi munzvimbo yekumisikidza chinangwa.

2. Shrug

Rakareruka shrugs ndeimwe kure kuti uchengetedze yako trapezius yakasimba. "Iyo shrug yakajairika uye yakapusa kuitisa, uye ndeimwe yeakanakisa maekisesaizi ekuti uite iyo trapezius," Kovacs anodaro. Kune rimwe dambudziko, ita izvi zviine huremu mumaoko ako.

1. Simuka uine chimiro chakanaka.
2. Simudza mapendekete ako kumusoro sezvaunokwanisa kuzviwana, sekunge uchiedza kubata nzeve dzako nemapfudzi ako.
3. Bata kuverenga maviri.
4. Varegedze vadzokere munzvimbo dzavo dzakasununguka.
5. Dzokorora ka20.

3. Mutsara wakarurama

Ichi chiitiko chakakurumbira chekusimbisa iyo trapezius. Iwe unogona zvakare kuyedza izvi uine dumbbells kana barbell mumaoko ako.

1. Simuka wakamira.
2. Nezvibhakera zvako zvakakosheswa, simudza zvibhakera zvako zvakakwirira sezvaungagona uku uchikotamisa magokora ako, uchiisa maoko ako padyo kumberi kwemuviri wako.
3. Bata kuverenga maviri.
4. Regedza maoko ako kuti adzokere munzvimbo yakasununguka, zvibhakera zvakaramba zvakasungwa.
5. Dzokorora ka20.

4. Pushup

Pane misiyano mishoma yakasiyana yepushup. Ita iyo vhezheni iri nyore kwauri: Pushhup yakajairwa, pushup paunenge wakapfugama pasi, kana kumira kwakamira kumadziro.

1. Isa maoko ako akati sandara pasi kana madziro.
2. Dzikisa muviri wako kumaoko ako uchichengeta musana wako wakatwasuka uye dumbu rako rakasimba. Usarega musoro wako uchidonha; chengeta mutsipa wako uchienderana neese musana wako musana.
3. Dzikisa muviri wako kusvikira wave padhuze nepasi kana madziro, wobva wadzosera kumashure munzvimbo yakatwasuka. Inhale paunenge uchienda pasi uye fema paunenge uchisimudzira kumusoro.

Chinokosha ne pushup ndechekuti "nyatsotarisisa nekusunda mapendekete pamwechete" panguva yechiitwa, Gammons anodaro. "Ita wako wepakati nepasi trapezius shande kuti uite basa."

Zvinoita here kukuvadza trapezius yangu?

Kubvarura kana kumanikidza iyo trapezius hazviitike kazhinji, Kovacs anodaro. Zvinowanzoitika kune vanovaka muviri vanoedza kushanda iyo trapezius ine huremu hwakawandisa.

"Imwe mhando yekukuvara ingangove kana iwe uchimanikidza kuramba mune imwe nzira uye iwe unofamba nekukurumidza zvakanyanya munzira yakatarisana, senge nemasimba ekupesana ayo anowanzoitika mukukanganisa kukuru, nechisimba," anowedzera.

Izvi zvinogona kuitika mutsaona yemotokari kana kune linemen vanodhumhana pavanotamba nhabvu.

MaGammon anocherekedza kuti, sekune chero kurovedza muviri, iwe unofanirwa kutanga zvinyoro-nyoro kana uchinge uchishanda trapezius yako. Usapfuurire.

Pazasi mutsara

Iyo trapezius ine hutano haisi chete yekukwirira kwese kwakakodzera.

Vakadzi vane nhumbu vanowanzo rwisana neshanduko inoshanduka yegiravhiti inovadhonzera kumberi, saka vanoda yakasimba trapezius yekubatsira kuyananisa ivo kumashure.

Vakwegura vakuru vanogona zvakare kubatsirwa nekuve yakasimba trapezius mhasuru kubatsira nechero kuenzanisa matambudziko.

"Kana vanhu vazhinji vachifunga nezve trapezius, ivo vanofunga nezve mugadziri wemuviri akasimba mutsipa mutsipa," Kovacs anodaro. “Asi zvinoita zvinopfuura kudzora kufamba kwemutsipa. Tsandanyama yakakosha kwazvo kana uchisimudza chinhu pasi kana kusimudza chero chinhu. ”

Rangarira: Paunenge uchiita chero kurovedza muviri, ita chokwadi chekushandisa fomu chaiyo. Kana iwe usina chokwadi, ndapota bvunza iwe wega mudzidzisi kana imwe nyanzvi yehutano.