Nansi Indlela Yokuqinisa Nokunweba Ukudla Kwakho (Futhi, Kungani Kufanele)

-Delile

• Kungani Izindaba Zokuqeqesha Lats
• Ukuzivocavoca Lats kwabasaqalayo
• 1. Umugqa Ohlezi
• 2. I-Bent-Over Fly
• 3. Superman Phakamisa
• 4. Scapular Push-Ups
• 5. Inqubekelaphambili Yokudonsa
• Ungazelula Kanjani Izikhathi Zakho Zokudla
• 1. Ikati / Inkomo
• 2. Ibhentshi/Isihlalo Ukunwetshwa Kwendololwane
• 3. Ukukhishwa Kwengalo Yebhande Lokumelana
• Buyekeza kwe-

Uma ufana nabantu abaningi abaya ejimini, kungenzeka ukuthi uyazi imisipha yomzimba ephezulu ekhonjisiwe enikezwe amagama amafushane: izingibe, ama-delts, ama-pecs namalati. Ngenkathi yonke le misipha ibalulekile, ama-lats (i-latissimus dorsi) afanelwe ukunakwa okukhethekile ~ okukhethekile.

Kungani? Nokho, benza kanjalokakhulu. Ama-lats akho ayimisipha emikhulu emzimbeni wakho ongaphezulu, eqala ekhwapheni lakho futhi inwebe ize iyofika phezulu kwama-glute akho ngendlela efana nefeni. Lokho kusho ukuthi ziwusizo kakhulu ekunyakazeni okuningi okungaphezulu nokuphelele komzimba, nakuba imisebenzi yazo eyinhloko kuwukudonsa izingalo zakho uzibeke phansi uphinde ungene ngasezinhlangothini zakho futhi usimamise umnyombo wakho, ngokusho kuka-Jess Glazer, umqeqeshi womuntu siqu ozinze e-NYC. (PS Funda indaba yakhe ekhuthazayo mayelana nokuba nomzimba omuhle.) Kepha uma othile engakucela ukuthi uguqule ama-lats akho, ubungakwazi? Kubantu abaningi, impendulo yalowo mbuzo ingucha. Nakhu ukuthi ukufaka ukuqeqeshwa kwe-lats ohlelweni lwakho kungakuthuthukisa kanjani ukufaneleka kwakho, kanye nendlela yokwenza.

Kungani Izindaba Zokuqeqesha Lats

Amalati abantu abaningi awanakwa. "Ngenxa yemvelo yomphakathi kanye nemikhuba yansuku zonke ehilela amakhompiyutha, ukuhlala edeskini, ukuchitha isikhathi ocingweni, nokuntuleka kokunyakaza, wonke umuntu uvame ukugoba," kusho uGlazer. Uma uhlehla, "uvala" noma ukhiphe umgogodla wakho kanye nemisipha yakho yangemuva, uyachaza.

"Ukuhlala nokuma uqonde kudinga ukuthi ugcine amahlombe akho emuva, isifuba sivulekile, futhi ugxile kokunye," uyanezela. "Ukuma okuhle kudinga ama-lats aqinile. Akuzona kuphela izidlo ezinamandla ezizothuthukisa ukuma kwakho, kepha ukuma okuhle kuzophinde kuthuthukise ukuzethemba kwakho!" Futhi, ukuba nama-lats abuthakathaka kuzophoqelela eminye imisipha ukuthi ithathe ukuxega, okuholele ekuxakekeni kwentamo nehlombe, usho kanjalo. (Zama futhi lezi zinhlaka ezintathu ukuze uhlehlise umzimba wakho wedeski.)

Ngamafuphi, ama-lats anamandla asho ukuma okungcono nomgogodla onamandla, womabili angaholela ekuzuzeni komzimba. Sawubona, ukudonsa okuqinile! (Okuhlobene: Izizathu Ezi-6 Ukudonswa Kwakho Kwokuqala Akukenzeki okwamanje)

Ukuzivocavoca Lats kwabasaqalayo

Ngaphambi kokuba uqale, yenza ucwaningo oluncane ngamalati akho. "Into yokuqala okufanele uyenze ukuthola ukuxhumana ngenkathi udubula izicubu zakho, ngakho-ke bandakanya indawo engaphansi kwamakhwapha bese uphonsa izimbambo zakho ukuze zingaphumi," kusho uGlazer. Uma usuqaphele ukuthi ungayivula kuphi futhi kanjani imisipha yakho yangemuva, usulungele ukuqhubekela phambili ekuzilolongeni.

Yenza lokhu kuhamba njengesifunda, noma uwafake esimisweni sakho esivamile sokuzivocavoca. Uma ukhetha ukwenza lokhu njengesekhethi, yenza imizuliswano emithathu yazo zonke izivivinyo, futhi wenze umzuliswano owodwa wokugcina wezivivinyo ezintathu ezidinga amasethi amane.

1. Umugqa Ohlezi

A. Usebenzisa ibhendi lokumelana noma umshini werowu yekhebula, hlala ume uqonde nemilenze iqonde. Uma usebenzisa ibhande lokumelana, lihuke ezinyaweni. Akunandaba okokusebenza, gingqa amahlombe emuva naphansi, "ukuwafaka" kumalati.

B. Ugcina izindololwane ziqinile futhi ziseduze nomzimba, izindololwane zamarowu ziqonde emuva, zimpintsha amahlombe ndawonye.

C. Setha kabusha ngokulawula, bese uphinda.

Yenza amasethi ama-3 wokuphindaphinda okungu-10 kuye kwayi-15.

Ithiphu yepro: Uma usebenzisa umshini ukwenza irowu yekhebula, khetha isisindo esinzima kodwa esingafaki ifomu lakho engozini. "Ziphonse inselelo; le misipha yangemuva mikhulu ngakho-ke kufanele ukwazi ukuphakamisa okusindayo!" kwengeza uGlazer.

2. I-Bent-Over Fly

A. Yima ngamadolo athambile aphethe i-dumbbell esandleni ngasinye ezinhlangothini. Hlekela phambili ezinqulwini ngengemuva eliyisicaba nentamo engathathi hlangothi. Vumela izingalo zilenge phansi ngaphansi kwesilevu ngokugoba okuncane ezindololwaneni.

B. Uhola ngezindololwane zakho, buyisa izingalo zakho emuva bese ucabanga ukuthi ugona isihlahla emuva, ucindezela amahlombe akho ndawonye. Bamba isekhondi elingu-1 ngaphambi kokwehlisa ngokulawula.

Yenza amasethi ama-3 ama-reps ayi-10 kuye kwayi-12 anama-dumbbells aphakathi kwamakhilogremu ama-5 kuye kwayi-10.

Ithiphu yepro: Lokhu kuhamba kungenziwa ngama-dumbbells noma ngebhendi lokumelana.

3. Superman Phakamisa

A. Lala ubheke phansi ngezingalo nemilenze yeluliwe. Cindezela i-glutes ukuze unamathele amaqakala ndawonye bese ukhiya izingalo ziqine eduze kwezindlebe. Gcina intamo ingathathi hlangothi futhi ubheke phansi phansi kulo lonke ukunyakaza.

B. Sebenzisa umhlane wakho ukuphakamisa imilenze emhlabathini, uzama ukuphakamisa ama-quads emhlabathini ngaphandle kokuguqa ngamadolo. Phansi ngokulawula. Phinda ngomzimba ongaphezulu nje.

C. Uma usukwazi ukuhlukanisa okungaphansi nangaphezulu, kungeze ndawonye, ​​uphakamise wonke amachopho amane uwasuse phansi futhi ubambe phezulu ngaphambi kokwehlisa ngokulawula.

Yenza amasethi ama-4 ama-reps ayi-15 kuye kwangama-20.

4. Scapular Push-Ups

A. Qala endaweni ephakeme yepulangwe.

B. Ngaphandle kokugoba izindololwane zakho, slayida amahlombe akho emuva futhi ndawonye, ​​ucwile emahlombe ngaphandle kokuwisa isisu noma okhalweni.

C. Cindezela ezintendeni ukuze ucindezele maphakathi-phezulu emuva kude naphansi, uhlukanise amahlombe.

Yenza amasethi ama-4 we-10 kuye ku-15 reps.

Ithiphu yochwepheshe:Lona ukunyakaza okuncane kodwa okuyinselele okuqondise i-serratus yakho yangaphambili, isethi evame ukushaywa indiva kodwa ebalulekile yemisipha esekela ukuma okuhle, impilo yehlombe lonke, kanye nama-lats akho.

5. Inqubekelaphambili Yokudonsa

Uma ungenza ukudonsa okuqinile, thola ama-reps amaningi angasizwanga, udonsa kuma-lats akho ngangokunokwenzeka. Ezinye izinketho zihlanganisa ukusebenzisa ibhendi yokumelana ukuze usize (njengoba kukhonjisiwe kuvidiyo) noma ukwenza izinto ezingezinhle lapho ugxumela phezulu (isilevu uye kubha) bese uzijwayeza ukuzehlisa kancane kancane. Ungadinga ibhokisi ngokuya ngobude bendawo yakho yokudonsa. (Nakhu ukuphazamiseka okugcwele kokuqhubeka kokudonsa.)

Yenza amasethi ama-4 wokuphindaphinda okuphezulu ukwehluleka.

Ungazelula Kanjani Izikhathi Zakho Zokudla

Enye indlela ebalulekile yokuthola okuningi ngokuhlanganisa lezi zivivinyo ukwelula ama-lats akho. "Indlela engcono yokwenza kusebenze futhi uqaphele ama-lats akho nsuku zonke ukuthi uzelule kahle into yokuqala ekuseni futhi noma nini lapho uhleli isikhathi eside," kusho uGlazer. "Lokhu kuzosiza umzimba wakho nengqondo ukuthi ikwazi kangcono ukuma kwakho." Futhi, inhlanganisela elungile yokwelula nokuqinisa kungenzeka ukuthi isize ekuvimbeleni izinhlungu ezibuya emuva ezihlobene nokuncibilika. (Empintsheni? Zama lezi zinyathelo eziyisithupha zokungezwani kwansuku zonke.)

1. Ikati / Inkomo

A. Qala ezandleni nasemadolweni. Umgogodla oyindilinga ubheke ophahleni ukuze ungene "kwikati," wehla ikhanda nomsila obheke phansi.

B. Bese uphindela emuva "enkomeni," ubeka isisu phansi futhi uphakamise ithambo lomsila nomqhele wekhanda ubheke ophahleni.

Phinda lokhu chungechunge imizuzwana engu-60.

Ithiphu ye-Pro: Lokhu kulandelana kunweba wonke umhlane wakho, kufaka phakathi ama-lats akho.

2. Ibhentshi/Isihlalo Ukunwetshwa Kwendololwane

A. Guqa phansi ubeke izindololwane ebhentshini noma esihlalweni futhi unwebe izingalo. Gcina intamo ngokungathathi hlangothi, ubheke phansi.

B. Cindezela kancane isifuba nekhanda ubheke emhlabathini ngenkathi ugcina umnyombo usebenza. Ukuze uthole ukwelula okujulile, gobisa izindololwane ukuze izandla zithinte amahlombe.

Bamba imizuzwana engama-30 kuye kwangama-60.

3. Ukukhishwa Kwengalo Yebhande Lokumelana

A. Jika ibhande lokumelana uzungeze isigxobo esiqinile bese ugoqa omunye umkhawulo esihlakaleni esisodwa.

B. Phindela emuva kuze kufundiswe ibhande lokumelana, uvumela umzimba ongaphezulu ukuba ugobele phansi. Ngenkathi ugcina ingalo iqonde, vumela ngokucophelela ibhande ukuthi lisuse ingalo yakho emzimbeni wakho. Zungezisa kancane ihlombe ukusuka kolunye uhlangothi ukuze welule ama-lats namahlombe.

Phinda imizuzwana engama-30 kuye kwangama-60 ohlangothini ngalunye.

Buyekeza kwe-