4 Ukuzivocavoca kwe-No-Weights Trapezius

-Delile

• Ukubuka konke
• 1. Khama ihlombe khama
• 2. Izidakamizwa
• 3.Umugqa oqondile
• 4. I-Pushup
• Kungenzeka yini ukulimaza i-trapezius yami?
• Ngezansi

Ukubuka konke

Wake wazibuza ukuthi kungani abakhi bomzimba bevame ukuba nentamo egobile, ebaziwe?

Kungenxa yokuthi basebenze kakhulu i-trapezius yabo, isicubu esikhulu esimise okwe-stingray. I-trapezius iqala ngaphansi kwekhanda, yehle entanyeni iwele emahlombe, bese iqhubeka nomgogodla ngesimo se- "V".

I-trapezius isebenza ukuzinzisa amahlombe akho nomhlane ongaphezulu. Ukwakha umzimba kungenzeka kungabi okwakho, kepha ukugcina ukuma okuhle nokugwema izinhlungu emuva, kubalulekile ukugcina i-trapezius iqinile.

Sikhulume nochwepheshe ababili ukuthi sifunde izindlela ezithile ezilula zokusebenzisa i-trapezius yakho, noma ngabe ujwayelekile ejimini noma ukhetha ukuzilolonga egumbini lakho lokuphumula.

UDkt.Matthew Gammons ungudokotela wezokwelapha oyinhloko eVermont Orthopedic Clinic kanye nephini likamongameli wesibili weAmerican Society for Sports Medicine.

UMark Kovacs, i-CTPS, i-MTPS yisazi sokusebenza komzimba, ezemidlalo nokuzivocavoca isayensi, kanye nomqondisi omkhulu we-International Tennis Performance Association.

Nazi izivivinyo ezine abazincomayo ukugcina i-trapezius yakho iqinile.

1. Khama ihlombe khama

"Ngaphandle kokuthi ungumakhi womzimba uzama ukuthola i-trapezius enkulu, udinga izivivinyo zokusiza i-trapezius yenze umsebenzi wayo kahle, uzinzise ihlombe nomhlane ongaphezulu," kusho uGammons.

Ukukhama kwehlombe kuyindlela elula yokwenza lokho.

1. Yima ngokuma okuhle.
2. Cindezela kancane amahlombe ndawonye bese ubamba imizuzwana emi-3.
3. Khulula kancane amahlombe abuyele ezikhundleni zawo ezikhululekile.
4. Lokhu kuvivinya umzimba kungenziwa futhi ngokusebenzisa izintambo, ibhendi lokumelana, noma ukubamba izingalo zakho phambili endaweni eposelwe amagoli.

2. Izidakamizwa

Ama-shrugs alula kungenye yokugcina i-trapezius yakho iqinile. "I-shrug ivame kakhulu futhi kulula ukuyisebenzisa, futhi kungenye yezivivinyo ezinhle kakhulu zokwenza i-trapezius isebenze," kusho uKovacs. Ngenselelo eyengeziwe, yenza lo msebenzi uphethe izinsimbi ezandleni zakho.

1. Sukuma ngokuma okuhle.
2. Phakamisa amahlombe akho phezulu ngangokunokwenzeka, njengokungathi uzama ukuthinta izindlebe zakho ngamahlombe akho.
3. Bamba ukubala okubili.
4. Bakhulule babuyele ezikhundleni zabo ezikhululekile.
5. Phinda izikhathi ezingama-20.

3.Umugqa oqondile

Lokhu kungumsebenzi odumile wokuqinisa i-trapezius. Ungazama futhi lokhu ngama-dumbbells noma i-barbell ezandleni zakho.

1. Sukuma ume uqonde.
2. Ngeziqu zakho ezihlanganisiwe, donsela phezulu izibhakela zakho ngangokunokwenzeka ngenkathi ugoba izindololwane zakho, ugcine izandla zakho zisondele ngaphambili komzimba wakho.
3. Bamba ukubala okubili.
4. Dedela izingalo zakho zibuyele endaweni ekhululekile, izibhakela zisalokhu zihlanganisiwe.
5. Phinda izikhathi ezingama-20.

4. I-Pushup

Kunokwehluka okumbalwa okuhlukile kwe-pushup. Yenza uhlobo olulula kakhulu kuwe: i-pushup ejwayelekile, i-pushup ngenkathi uguqe phansi, noma i-pushup emi odongeni.

1. Beka izandla zakho phansi noma odongeni.
2. Yehlisa umzimba wakho ezandleni zakho ngenkathi ugcina umqolo wakho uqondile nesisu sakho siqinile. Ungavumeli ikhanda lakho liwe; gcina intamo yakho ihambisana nawo wonke umgogodla wakho.
3. Yehlisa umzimba wakho uze usondele phansi noma odongeni, bese ubuyela emuva endaweni emile. Adonse umoya njengoba wehla bese ukhipha umoya njengoba uphakama.

Ukhiye nge-pushup ukuthi "ugxile kakhulu ekuxushaneni amahlombe ndawonye" ngesikhathi sokuzivocavoca, kusho uGammons. "Yenza i-trapezius yakho ephakathi naphansi isebenze ukwenza lo msebenzi."

Kungenzeka yini ukulimaza i-trapezius yami?

Ukudiliza noma ukuhlunga i-trapezius akwenzeki kaningi, kusho uKovacs. Imvamisa kwenzeka kuphela kubakhi bomzimba abazama ukusebenza i-trapezius ngesisindo esiningi kakhulu.

"Olunye uhlobo lokulimala luyoba lapho uphoqa ukumelana nohlangothi olulodwa futhi ushesha ngokushesha uye kolunye uhlangothi, njengamandla okuqophisana okwenzeka ngezikhathi ezithile engozini enkulu, enobudlova," uyanezela.

Lokhu kungenzeka engozini yemoto noma kuma-linemen ashayisanayo lapho edlala ibhola.

AmaGammon aqaphela ukuthi, njenganoma yikuphi ukuzivocavoca, kufanele uqale ngobumnene lapho usebenza i-trapezius yakho. Ungayidluli.

Ngezansi

I-trapezius enempilo akuyona eyokulingana okulingene kuphela.

Abesifazane abakhulelwe bavame ukubhekana nesikhungo esiguqukayo samandla adonsela phansi esibadonsela phambili, ngakho-ke badinga i-trapezius eqinile yokubasiza ukulinganisela emuva.

Abantu abadala asebekhulile nabo bangazuza ngokuba nesisipha esinamandla se-trapezius ukusiza nganoma yiziphi izinselelo zokulinganisa.

"Lapho abantu abaningi becabanga nge-trapezius, bacabanga ngomsipha wentamo ovuthiwe womakhi womzimba," kusho uKovacs. “Kodwa yenza okungaphezu kokulawula ukunyakaza kwentamo. Imisipha ibaluleke kakhulu lapho ucosha okuthile phansi noma uphakamisa noma yini. ”

Khumbula: Lapho wenza noma yikuphi ukuzivocavoca umzimba, qiniseka ukusebenzisa ifomu elifanele. Uma ungaqiniseki, sicela uthintane nomqeqeshi womuntu siqu noma omunye uchwepheshe wokufaneleka.