Imisipha Ongayinaki Ebingayithuthukisa Ngokujulile Indlela Osebenza Ngayo

-Delile

• Yini ama-lats ahlobene nokugijima?
• Ngakho-ke, ukuqinisa kanjani ukudla kwakho?
• Buyekeza kwe-

Yebo, uyazi ukuthi ukugijima kudinga amandla amancane omzimba ophansi. Udinga ama-glutes anamandla, ama-quads, izintambo, namathole ukukuqhubela phambili. Ungase futhi uqaphele indima ebalulekile i-abs yakho eyidlalayo ekukugcineni uqonde futhi ukhanyise umthwalo engxenyeni yakho engezansi.

Kodwa kukhona umsipha owodwa okungenzeka ukuthi awukaze ucabange ngawo uma kuziwa ekunyatheleni kwakho. Sikhuluma ngama-lats akho (noma i-latissimus dorsi)-umsipha omkhulu womzimba wakho ongaphezulu.

Yini ama-lats ahlobene nokugijima?

Gcina engqondweni, ukugijima umzimba ophelele-ngakho-ke ngisho naleyo misipha emikhulu yomzimba iyabandakanyeka. Ukuze uqonde ukuthi ama-lats akho akuthinta kanjani ukusebenza kwakho okusebenzayo, cabanga ngokuhamba kwakho noma iphethini yakho yokunyakaza ngenkathi ugijima, kusho uDavid Reavy, umelaphi womzimba, uchwepheshe wezokwelashwa kokusebenza, kanye nomsunguli we-React Physical Therapy. "Njengoba umlenze wakho wesobunxele uqhubekela phambili, ingalo yakho yangakwesokudla ijikela phambili, ngakho-ke udala amandla ajikelezayo," kuchaza yena. "Izisu zakho namalati akho kuyasiza kule nhlangano."

Uma amandla akho eqina, kulapho ukuhamba okujiyayo kuya kuba lula futhi ubethela igxathu lakho ngempumelelo. Futhi, ama-lats aqinile asiza ukuqinisekisa ukuthi yonke imisipha yakho akudingeki ukuthi isebenze ngokushayela ngokweqile. Ukuhumusha: Ngeke ukhathale ngokushesha futhi uzokwazi ukugijima isikhathi eside.

"Noma yini ebikukhathala ngaphambi ngeke ukhathale ngokushesha okukhulu, ngoba uletha imisipha eminingi ephathini, "kusho uReavy, othi uzomangala ukuthi ama-lats akho abeyingxenye ye-equation uma usugxile ekuwaqiniseni. (I-Psst: Incwadi Evulelekile Kuwo Wonke Umgijimi Ocabanga Ukuthi Akakwazi Ukugijima Amabanga Amade)

Indlela elula yokwazi ukuthi ngabe udinga ukukhulisa amandla akho okuhlola ukuhlola ifomu lakho. Nazi izimpawu ezimbalwa zokubuza okufanele uzibheke lapho ugijima: Uqala ukuwela phambili noma uthinte noma ikhanda lakho liphambili futhi amahlombe akho ehlombe enyuka ngezindlebe zakho. Noma kwenzeka kuwe? Lapho-ke sekuyisikhathi sokunaka kakhudlwana kumalati akho.

Ngakho-ke, ukuqinisa kanjani ukudla kwakho?

Ungaqala lapha ngokuzivocavoca okungcono kakhulu kokuqala nokwelula. Kepha ngaphambi kwanoma yini enye, udinga ukuthi uqiniseke ukuthi imisipha ezungezile ayiphazamisi imigomo yakho. Isibonelo, i-triceps eqinile (ingemuva lengalo) noma i-trapezius engenhla (lapho ihlombe lakho lihlangana nentamo yakho) ingavimbela ama-lats akho ukuthi asebenze ngesikhathi sokuzivocavoca. Lokhu kuzosebenza ngokumelene nemizamo yakho emihle kakhulu.

Nakhu ukuthi ungazikhulula kanjani lezo ezinye izicubu zomzimba:

• Ukukhishwa kwe-Triceps: Lala ngohlangothi lwakho bese ubeka i-roller ye-foam noma ibhola le-lacrosse ngaphansi kwe-triceps yakho lapho uzizwa uqinile khona. Bend bese unweba indololwane ukuphindaphinda okuyishumi kuya kwengu-15 endaweni ngayinye. Phinda ngakolunye uhlangothi.
• Ukukhishwa kwesicupho esiphezulu: Bamba ibhola le-lacrosse bese ulibeka ogibeni lwakho, nomaphi lapho uzwa khona ukungezwani. Bese, thola ikhona lodonga ongamelana nalo endaweni egobile, bese ucindezela ibhola ogibeni lwakho. Bese, susa ikhanda lakho ebholeni, futhi emuva naphambili ukuze uthole ukuphindaphinda okungama-20 kuye kwangama-30 njengoba kukhishwa isicupho.

Manje njengoba usukhululekile futhi unamandla, usukulungele ukusebenza ekuqiniseni ama-lats akho ngalezi zivivinyo ezintathu zebhendi lokumelana ezivela kuReavy:

• Bamba ibhande lokumelana ngaphezulu ngezandla zombili, izintende zibheke phambili nezingalo ezime ngo-Y. Hlehlisa amahlombe akho, uwadonsele phansi emhlane wakho, futhi uhlukanise ibhande njengoba ulithatha ngemuva kwekhanda lakho bese ushaya umumo we-T. Phakamisa izingalo zakho emuva ku-Y bese uphinda ama-reps ayi-15.
• Bamba ibhande lokumelana phansi ngemuva kwakho, izintende zibheke phambili. Buyisa amahlombe akho ehlombe, uwadonsele phansi ngomhlane, bese udonsela ibhande phakathi njengoba uphakamisela izingalo zakho phezulu ekuphakameni kwehlombe ukushaya i-T. Lower back down bese uphinda u-15 reps.
• Bamba ibhande lokumelana phansi phambi kwakho, izintende zibheke emuva. Ukugcina amahlombe phansi, donsela ibhande phakathi njengoba uthatha ibhande ngaphezulu nangendlela eya ngemuva kwakho, wakhe isiyingi. Shaya u-T ngemuva kwakho, bese uthatha ibhendi uyibuyisele phezulu uphinde wehle phambi kwakho bese uphinda ama-reps ayi-10.

Okunye ukuvivinya umzimba okulula, okulula ukwenza i-zombie slide, kusho uReavy: Lala ngensizakalo ebushelelezi ubheke phansi ngethawula ngaphansi kwesifuba sakho. Yelula izingalo zakho kumumo we-Y ngaphezulu bese ugcina ubheke phansi. Sebenzisa ama-lats akho ukuzidonsela phambili, ngakho-ke isifuba sakho sifika cishe phakathi kwezandla zakho nezindololwane phansi ezinhlangothini zakho-ezinjenge-lat donsa phansi kodwa zilele phansi. Qaphela ukuthi ungamane unyuse amahlombe akho bese udonsela amahlombe akho phansi nangemuva. Gcina izingalo zakho nezindololwane ziseduze nomhlabathi. Bese uziphushela emuva bese uphinda izikhathi ezingu-15.

Ukusuka lapho, ungadlulela kuma-chin-ups kanye ne-pull-ups-izivivinyo ezinhle ezimbili zokuqinisa ama-lats akho.

Uma yonke le nkulumo yokusebenza ingakusebenzisi emisipheni yakho, kuthiwani ngale nzuzo: Ukuhlala okusebenzayo, okuqinisa kakhulu umgogodla wakho, ukugoba umgogodla wakho, nokuzibandakanya namalati lapho udla luma Itafula noma ukuhlala etafuleni lesidlo sakusihlwa ngeke nje kuqinise imisipha yakho yangemuva kepha kuzothuthukisa ukuma kwakho, futhi.

Buyekeza kwe-