Rau trapeze ce - nws yog ib qho yooj yim

Trapezius nqaij thiaj li hu ua vim hais tias ntawm nws cov zoo tsa ib tug Trapezoid. Lawv xeeb los ntawm lub caj dab thiab xaus nyob rau hauv nruab nrab ntawm lub rov qab. Lub ntsiab tsim txom ntawm cov nqaij feem ntau tshwm sim nyob rau thaum xaus ntawm txoj kev kawm, vim hais tias cov ce yog yooj yim thiab yooj yim trapeze. Qhov no yog vim lub fact tias lub load rau ntawm cov nqaij pawg tshwm sim txawm thaum ua lwm yam ce (push-ups, rub-ups, etc.).

Cov feem nrov ce rau tus Trapezoid - yog lifting caj npab nrog rau tes taw hnyav (shrugs).

Daim ntawv xaiv tshwj xeeb pas nrig tsis txawv.

Tab sis nws yog ib qho zoo siv ib tug plhaub nrog ib tug ntoo khaub lig nyob rau hauv lub duab ntawm ib rhombus. Nws yuav tsis ua mob rau lub puab tais thiab raug mob lub genitals, uas ib txwm coj tau mob.

Lifting ib tug ntau ntawm qhov ceeb thawj, yuav siv tau raznohvat thiab hloov rau txoj hauj lwm ntawm lub ob txhais tes nyob rau hauv txhua mus kom ze.

Qhov yooj yim thiab tov txoj kev uas yuav ua Schrag - siv raws li tes taw hnyav li los yog dumbbells tes taw hnyav li. Nyob rau hauv cov ntaub ntawv no, muaj yog tsis muaj kev phom sij ntawm kev raug mob sab puab tais. Qhov no qoj ib ce yog rau ib tug yooj yim Trapezoid, thiab cov txheej txheem tseem tib yam - ib tug tus sawv thiab ces tej lub lub xub pwg nyom.

Nws yog ua tau mus ua ib tug muab load nrog ib tug dumbbell los ntawm yeej kev sib hloov. Yuav ua li cas hom ntawm trapeze ce cov khoom siv - ib tug neeg xaiv ntawm txhua tus, txij li thaum ob leeg txoj kev yog muaj sib npaug nyob rau hauv cov hauj lwm zoo. Tab sis, raws li tej ncaws pob, ncig kev sib hloov yog txaus ntshai, tshwj xeeb tshaj yog rau beginners.

Zoo tsim sab sauv seem ntawm lub trapezius nqaij yuav nteg qe tes nyob rau hauv txhais tes ntawm cov thawj sawv txoj hauj lwm. Yuav kom mloog zoo lub load rau hauv nruab nrab qhov chaw ntawm lub trapeze, koj yuav tsum tsa koj ob txhais tes, leaning rau pem hauv ntej.

Lub siab loaded trapezius nqaij nyob rau hauv nruab nrab thiab sab kem nyob rau sab tuav pab shrugs. Txheej txheem hauv qab no: ib tug pib txoj hauj lwm rau thaum uas tig mus tuav yog tib yam li rau tej yam yooj yim push-ups. Ces koj yuav tau ua ib raising thiab tej zog los ntawm lub vaj tse (shrugging) lub xub pwg nyom. Txawm tias me me amplitude taw ua, lub load ntawm no ce rau lub siab Trapezoid. Ce yog tshwj xeeb tshaj yog qhov tseeb hais tias thaum lub sij hawm Schrage lub luag hauj lwm, nyob rau hauv sib piv rau tag nrho lwm cov loads, peb muaj qhov zoo theem (ob-feem-peb ntawm tag nrho cov kev qoj ib ce lub sij hawm).

Qhov no yog tsab, tab sis nws nkawd hais tias rau lub trapeze ce yog zoo li ntawd, hais tias cov nqaij rau lawv tus kheej yog tuav. Ua tshwj xeeb ce tsuas xav tau ib tug ob peb lub sij hawm ib lub lim tiam, tsis muaj ntau tshaj li 10 feeb. Qhov zoo tshaj plaws kev xaiv yuav tsum yog tus tom ntej kev kawm tswvyim: Tuesday, Saturday (los yog Monday, Friday) - ib tug khub ntawm receptions rau rau le caag thiab nees nkaum repetitions piav saum toj no (cov ntaub ntawv nqaij yuav luag tsis "txhaws").

Nyob rau hauv lub tshuav hnub, nws kuj pom zoo xaiv lub sij hawm rau ib ce muaj zog rau ib tug trapeze (pull-ups, thawb-ups, deadlifts). Qhov zoo tshaj plaws load - yog rub rau lub bar, raws li lub ntau yam ntawm grips tso cai txawm nrog txhua hnub kev ua tau zoo ntawm tsis txhob hom mob. Tej rau tso li lub trapeze li sai tau, kom muaj raws li tus sawv ntawm lub load rau ntawm cov ncaj npab, txawm hais tias nws yog ntau tshaj ib ce muaj zog tswj tsim deltoid nqaij ntawm lub rov qab.