Izinzuzo Zamahlombe Wamahlombe nokuthi Ungazenza Kanjani

-Delile

• Yimiphi imisipha esebenza ehlombe?
• Amahlombe ehlombe ngenxa yobuhlungu obungapheli bentamo
• Ungenza kanjani amahlombe ehlombe
• Amahlombe amahlombe nezisindo
• Amathiphu okuphepha
• Ukudla okudlela endlini

Uma unomsebenzi wedeski, ungahle uchithe ingxenye enkulu yosuku lwakho nentamo yakho iphoselwe phambili, amahlombe akho ewile, namehlo akho egxile esikrinini esiphambi kwakho. Ngokuhamba kwesikhathi, lokhu kuma kungathatha inani elibi entanyeni nasemisipheni yamahlombe.

Ngenhlanhla, kukhona izivivinyo ongazenza ukuze unciphise ukungezwani kwemisipha entanyeni yakho, emahlombe nasemhlane ongaphezulu.

Amahlombe amahlombe ayindlela ethandwayo yokuzivocavoca yokuqinisa imisipha yakho yamahlombe nezingalo ezingaphezulu futhi.

Amahlombe amahlombe angenziwa noma yikuphi futhi kuthatha imizuzu embalwa kuphela. Okungcono kakhulu, amahlombe amahlombe alungele amazinga amaningi wokuqina futhi angaguqulwa ngamazinga ahlukene wamandla.

Le ndatshana izokhuluma ngezinzuzo nangendlela efanele yalokhu kuvivinya umzimba okulula, kodwa okunamandla.

Yimiphi imisipha esebenza ehlombe?

Imisipha eyinhloko ukukhonjwa kwamahlombe okubhekiswe kuyo yimisipha ye-trapezius. Le misipha itholakala ngapha nangapha kwentamo yakho. Zilawula ukunyakaza kwamahlombe akho kanye nomhlane nentamo yakho ephezulu.

Lapho le misipha iqiniswa ngokuzivocavoca umzimba, uzoba nesikhathi esilula sokuma ukuma okufanele. I-trapezius eqinile idonsela emahlombe akho emuva futhi isize ukuzinzisa intamo yakho nangaphezulu emuva.

Ukunyakaza kwansuku zonke njengokuphakamisa, ukufinyelela, ukugoba, nokuhlala kusebenza kahle futhi kuphephe kakhulu lapho imisipha yakho ye-trapezius ithoniwe futhi iqine. Ukusebenza kwale misipha kungakusiza nangezinye izindlela zokuvivinya umzimba, njengokuphakamisa ama-barbells.

Amahlombe ehlombe ngenxa yobuhlungu obungapheli bentamo

Abaphenyi abenza izivivinyo zobuhlungu bentamo, bathole ukuthi izivivinyo eziqinisayo ezibhekiswe entanyeni nasemahlombe zinamandla okunciphisa kakhulu ubuhlungu bentamo.

Ucwaningo lwango-2011 olwalubandakanya abantu abangama-537 eDenmark lwathola ukuthi ababambiqhaza abanezinhlungu zentamo ezihlobene nomsebenzi bathola ukukhululeka okukhulu ngokwenza izivivinyo ezithile zokuqinisa intamo, kufaka phakathi amahlombe amahlombe anezimbumbulu.

Uma unezinhlungu ezingapheli zentamo, cabanga ukukhuluma nodokotela ongokomzimba mayelana namahlombe ehlombe. Buza ukuthi ngabe ziphephile yini ongazenza, noma uma kukhona okunye ukuzivocavoca abakuncomayo ngobuhlungu bakho.

Ungenza kanjani amahlombe ehlombe

Landela lezi zinyathelo ukwenza lo msebenzi ngokuphepha nangefomu elihle.

1. Qala ngezinyawo zakho phansi, endaweni yokuma. Izinyawo zakho kufanele zihlukaniswe ububanzi behlombe.
2. Ngezingalo zakho ezinhlangothini zakho, vula izintende zezandla zakho zibhekane. Uma wenza ukuzivocavoca ngezisindo, goba phansi bese ubamba manje.
3. Gobisa amadolo akho kancane ukuze ahambisane (hhayi okudlule) izinzwane zakho. Gcina isilevu sakho sibheke phezulu, ubheke phambili ngqo, nentamo yakho iqonde.
4. Ngenkathi uhogela, letha amahlombe akho phezulu phezulu ezindlebeni zakho ngangokunokwenzeka. Yenza ukunyakaza kancane ukuze uzwe ukumelana nemisipha yakho.
5. Yehlisa amahlombe akho phansi bese uphefumulela ngaphandle kokuphinda ukunyakaza.

Hlela amasethi ama-3 wokuphindaphinda okungu-10 ukuqala. Ungakhuphula inani lama-reps njengoba wakha amandla wehlombe lakho.

Ngokuhamba kwesikhathi, zama ukusebenza kuze wenze amasethi ama-3 wokuphindaphinda okungama-20, amahlandla ama-4 ngeviki.

Uma wenza lo msebenzi ukuze unciphise ubuhlungu behlombe noma bentamo, zama ukwenza ukuzivocavoca ngaphandle kwezisindo ekuqaleni. Qala kancane ngokwenza ama-reps ambalwa kanye nokusetha ukuze uqinisekise ukuthi awukhulisi ukulimala noma izinzwa ezicijile.

Amahlombe amahlombe nezisindo

Amahlombe amahlombe angenziwa ngezisindo noma ngaphandle kwezisindo. Amahlombe amahlombe anesisindo (esibizwa nangokuthi ama-dumbbell shrugs) kukhulisa amandla aqinisayo alo msebenzi.

Uma umusha kumahlombe ehlombe (noma ukuqeqeshwa kwesisindo ngokujwayelekile), qala ngesisindo esiphansi ekuqaleni. Izisindo zesandla zamakhilogremu ama-5 noma ama-8 zisasinda ngokwanele ukuqinisa i-trapezius yakho nezicubu zomhlane ezingemuva.

Njengoba uthola umkhuba wokwenza lo msebenzi kaningana ngesonto, ungandisa isisindo sibe ngamaphawundi ayi-15, 20, 25 noma ngaphezulu.

Uma ufuna ukushintsha izinto, ungazama futhi lo msebenzi usebenzisa ama-barbells noma amabhendi wokumelana.

Amathiphu okuphepha

Amahlombe amahlombe abukeka alula - futhi kungenxa yokuthi kunjalo. Azikho izinyathelo eziningi noma imiyalo okufanele ilandelwe. Kepha kunendlela ethile yokuphepha okufanele uyiqaphele lapho uzama lo msebenzi.

Ungalokothi ugoqe amahlombe akho lapho wenza ihlombe. Lokhu kusebenza futhi kuma-dumbbell shrugs enziwe ngezinsimbi noma ngamabhande wokumelana. Qiniseka ukuthi uphakamisa ngokucophelela amahlombe akho ngaphambi kokuwafaka emuva phansi ngendlela efanayo eqondile.

Ukudla okudlela endlini

Uma ufuna ukukhulisa amandla ehlombe lakho, entanyeni, noma emisipheni yangemuva yangemuva, noma ufuna ukuthuthukisa ukuma kwakho, cabanga ukungeza amahlombe ehlombe enkambisweni yakho yokuzivocavoca.

Ukuqinisa imisipha yakho ye-trapezius kungakusiza ekuqiniseni intamo nangaphezulu emuva futhi kunciphise ubunzima entanyeni yakho nasemisipheni yamahlombe.

Amahlombe amahlombe futhi angaba yindlela enhle uma unezinhlungu ezingapheli zentamo. Khuluma nodokotela wakho noma owelapha ngokomzimba ngalokhu kuvivinya umzimba.