Ukuzivocavoca Okulula Ukuthuthukisa iTrapezius Yakho Ephansi

-Delile

• Ukukhulisa ikhebula engemuva kwe-delt
• Uhlobo olushintshiwe
• Izintambo ezingemuva kwe-delt zidonsela emuva ngokuhoxa oku-scapular
• Ukuhamba komlimi ongaphezulu
• IIsilevu phezulu
• Kushintshwe isilevu
• High isondo lokugijimisa indiphi elenzelwe into esindayo ikhebula
• Imile Y phakamisa
• Kuthuthukile: Kuhleli ikhebula u-Y
• Ukuthatha

Ukuthuthukisa i-trapezius yakho ephansi

Ukuqinisa i-trapezius yakho yingxenye ebalulekile yanoma iyiphi inqubo yokusebenza. Le misipha ibandakanyeka ekuhambeni nasekuzinzileni kwe-scapula (blade blade).

Bobabili abesilisa nabesifazane kubonakala sengathi bayakudebeselela ukusebenza kwimisipha yabo ye-trapezius (izingibe), noma ngabe kungenxa yokuthi abakwazi ukubona isicubu, abakuqondi ukubaluleka kwaso, noma bamane abazi ukuthi iziphi izivivinyo okufanele bazenze.

Ngokusebenza okuphezulu emuva nasemahlombe, ufuna ukwazi ukucindezela nokuhoxisa i-scapula yakho, ongeke uyenze uma unezicupho eziphansi ezibuthakathaka. Futhi, kudingeka kube nokulinganisela phakathi kwezicupho zakho ezingezansi, izicupho ezingaphezulu, ama-deltoids (ama-delts), kanye ne-serratus (efaka izimbambo ku-scapula) emhlane nasemahlombe akho ukuze wenze kahle umsebenzi.

Iqiniso ukuthi, izingibe ezibuthakathaka eziphansi zingakhuphula ubungozi bokulimala ngesikhathi sokunye ukuzivocavoca, njengokucindezela kwesifuba. Ngakho-ke, ake sibhekisise ukuthi ungaqinisa kanjani futhi uthuthukise izingibe zakho eziphansi.

Ukukhulisa ikhebula engemuva kwe-delt

1. Yehlisa ikhebula elilodwa le-pulley uye kunothi lokugcina emshinini bese unamathisela isibambo kusiqeshana. Yima ngakho ikhebula pulley lingakwesobunxele sakho.
2. Khetha isisindo esifanele bese ubamba isibambo ngesandla sakho sokudla, intende ibheke phezulu kuwe. Gcina ukugoba okuncane endololwaneni yakho. Goba okhalweni kuze kube yilapho i-torso yakho icishe ifane phansi. Amadolo akho kufanele agobe kancane, futhi isandla sakho sobunxele kufanele sihlale ethangeni lakho lesobunxele.
3. Khipha bese uphakamisa ingalo yakho yangakwesokudla phezulu, ngendololwane yakho igobile kancane, kuze kube yilapho ingalo yakho ifana phansi futhi ihambisana nendlebe yakho yangakwesokudla. Bamba lesi sikhundla ngokubala okukodwa.
4. Faka futhi wehlise kancane isibambo emuva endaweni yakho yokuqala.
5. Phinda izikhathi eziyi-12, bese ujika ukuze umshini wekhebula ungakwesokunene sakho, bese wenza lo msebenzi ngesandla sakho sobunxele.

Uhlobo olushintshiwe

Uma lokhu kuhamba kunzima kakhulu kuwe noma uma isisindo sisinda kakhulu, mane wenze lo msebenzi ngebhendi lokumelana kuqala.

Izintambo ezingemuva kwe-delt zidonsela emuva ngokuhoxa oku-scapular

1. Phakamisa i-pulley yekhebula cishe ama-notches amabili ubude kunokuphakama kwakho bese unamathisela intambo kusiqeshana.
2. Bamba ngenhla kwamafindo izintende zakho zibheke phansi zibheke phansi izithupha zikhombe ngakuwe. Thatha izinyathelo ezimbalwa emuva ukuze ikhebula liqinile futhi izingalo zakho zelulwe ngokuphelele. Gcina iqolo lakho langezansi limile futhi ugoqe kancane amadolo akho ukuze ubambe umnyombo wakho futhi uzigcine umile.
3. Donsela intambo ngakuwe, uhlose ibhuloho lekhala lakho ngendololwane yakho ivulekile. Bamba lesi sikhundla ngokubala okukodwa ngenkathi uvumelanisa amahlombe ehlombe ndawonye, ​​uvumela izindololwane zakho zihambe kancane ngemuva kwakho.
4. Faka futhi kancane kancane ubuyisele intambo endaweni yakho yokuqala. Vumela amahlombe akho ukuba alulekele phambili.
5. Phinda izikhathi eziyi-12 ngamasethi ama-4, upping isisindo ngemuva kwesethi ngayinye.

Ukuhamba komlimi ongaphezulu

1. Bamba i-kettlebell noma i-dumbbell phezulu ngenhla kwekhanda lakho, ugcine ingalo yakho iqonde nesundu sakho sibheke phambili. Gcina isandla sakho sobunxele ku-ribcage yakho ukuzikhumbuza ukuthi usukume ubude, futhi uhlanganyele nengaphakathi lakho lapho uhamba.
2. Qala ukuhamba. Gxila impela ekugcineni ingaphakathi lakho liqinile futhi ihlombe lakho likhombe phansi nangemuva.
3. Hamba cishe amamitha ayikhulu noma imizuzwana engama-30 bese ushintsha izingalo.

IIsilevu phezulu

1. Bamba ibha ye-pullup izintende zakho zibheke kuwe nezintende zezandla zakho zisondele kancane kune-shoulder-wide apart. Nweba izingalo zakho ngokugcwele izinyawo zakho ziwele ngemuva kwakho futhi amadolo akho womabili agobile nge-90-degree angle. Gcina i-torso yakho iqonde ngangokunokwenzeka ngenkathi wenza i-curvature kumhlane wakho ophansi noma unamathisele isifuba sakho ngaphandle.
2. Exhale bese uzidonsela phezulu kuze kube yilapho ikhanda lakho lingaphezu kwebha. Gxila ekusebenziseni imisipha yakho ye-bicep nomhlane wakho ophakathi ukwenza lo msebenzi. Njengoba uziphakamisa ngaphezu kwebha, gcina izindololwane zakho zisondele emzimbeni wakho ngangokunokwenzeka.
3. Bamba lesi sikhundla ngokubala okukodwa.
4. Zingenise bese uzihlisa kancane ubuyele endaweni yakho yokuqala kuze kube yilapho izingalo zakho sezeluliwe ngokugcwele futhi.
5. Phinda izikhathi ezi-5 ngamasethi ama-3.

Kushintshwe isilevu

Uma umusha kulo msebenzi noma ungakwazi ukwenza i-chin-up, sebenzisa umshini wokusiza we-pullup onokubamba okufanayo (izintende zibheke kuwe), uma ijimu yakho inakho. Lo mshini uyakusiza ukuze ungadonsi isisindo somzimba wakho uwonke uwedwa.

Ungasebenzisa futhi ibhendi lokumelana nesilevu esisizwayo ngokumane uyisonge ezungeze ibha ye-pullup bese unamathela ngonyawo olulodwa ku-loop engezansi. Ama-Resistance bands azokusiza ukukunikeza usizo oluningi ezansi (lapho ubuthakathaka khona) kanye nosizo oluncane phezulu (lapho uqine khona).

Ungaqhubeka kusuka kulesi sigaba ngokusebenzisa amabhendi amancane kuze kube yilapho ungadingi olunye usizo.

High isondo lokugijimisa indiphi elenzelwe into esindayo ikhebula

1. Phakamisa ama-pulleys endaweni ephakeme kakhulu emshinini bese unamathisela izibambo ezimbili kusiqeshana. Hlala phansi ebholeni lokuzinza noma ebhentshini ngesandla esisodwa ubambe isibambo ngasinye nezintende zezandla zakho zibhekene. Yelula izingalo zakho futhi welule amahlombe akho phambili njengoba uhlanganyela nengqikithi yakho futhi uhlale uphakeme. Izinyawo zakho kufanele zihlukaniswe ububanzi behlombe, zibe phansi phansi.
2. Exhale bese udonsela izibambo kuwe, usebenzisa ukunyakaza kokugwedla kuze kube yilapho izibambo zifinyelela ngaphandle kwesifuba sakho. Cindezela amahlombe akho ehlombe ndawonye njengoba ugcina izindololwane zakho zinanyathiselwe ezinhlangothini zakho.
3. Faka futhi ubuyise kancane izintambo emuva endaweni yakho yokuqala, welula amahlombe akho phambili.
4. Phindaphinda okungu-12 ngamasethi ama-4, upping isisindo ngemuva kwesethi ngayinye uma ukwazi.

Imile Y phakamisa

1. Yehlisa womabili ama-pulleys wekhebula phansi kunothi engezansi. Dlulisa izintambo ukugcina izibambo ziqinile futhi ubambe izibambo izintende zakho zibheke phansi phansi. Yima enkabeni ngokugoba okuncane emadolweni akho nomgogodla wakho ubandakanyekile. Phakamisa kancane izibambo kude namathanga akho ukuze uthinte amahlombe akho.
2. Khipha futhi uphakamise izintambo phezulu nangaphandle kwekhanda lakho, wakhe isimo se- “Y”. Izingalo zakho kufanele ziqede ukuhamba lapho ama-biceps akho ahambisana nezindlebe zakho. Bamba lesi sikhundla ngokubala okukodwa.
3. Faka futhi wehlise kancane izintambo emuva endaweni yakho yokuqala.
4. Phindaphinda okungu-12 ngamasethi ama-3.

Kuthuthukile: Kuhleli ikhebula u-Y

Ukwenza ikhebula u-Y ngenkathi uhleli kusiza ukuqeda usizo emisipheni ye-hip futhi kuhlukanise ngokuqinile amahlombe akho, i-delts yangemuva, isicupho esingezansi nomgogodla.

1. Hlala phansi emshinini womugqa wekhebula ohleli (uma ijimu yakho ingenayo, donsela ibhentshi kumshini we-cable pulley bese unamathisela izibambo ezimbili). Yeqa izibambo ukuphoqa izibambo ukuthi zihlale ziseduze phakathi nalokhu kuhamba.
2. Faka umnyombo wakho ukuze uhlale uqonde izintende zakho zibheke phansi zibheke phansi nezinyawo zakho zihlukaniswe ububanzi emahlombe, zibe phansi phansi.
3. Khipha futhi uphakamise izandla zakho zombili ngaphezulu kwakho kuze kube yilapho ama-biceps akho ehambisana nezindlebe zakho. Gxila ekudonselweni amahlombe akho phansi nangemuva. Bamba lesi sikhundla ngokubala okukodwa.
4. Faka futhi wehlise kancane izintambo emuva endaweni yakho yokuqala.
5. Yenza ukuphindaphinda okungu-8 ngamasethi ama-3.

Ukuthatha

Umhlane wakho wakhiwe yimisipha eminingi ebalulekile, hhayi i-latissimus dorsi (lats) yakho kanye ne-delts yangemuva. Izicupho zakho ezingezansi zibalulekile ekuhambeni okufanele nasempilweni ephelele, ngakho-ke qiniseka ukuthi uziqeqesha ngokuqina njenganoma imuphi omunye umsipha.