Umva kufuneka kusetyenzwe ukusuka phezulu ukuya ezantsi kwaye ukusuka kwii-engile ezahlukeneyo usebenzisa izixhobo ezahlukeneyo, ukuze ube banzi kwaye ungqingqwa, kwaye ubonisa ngokupheleleyo ukuma kwendoda emile.Izihlunu zangasemva aziyiyo yodwa inxalenye yomzimba eyona inkulu kwaye inamandla.Yenziwe ngoluhlu oluyinkimbinkimbi lwamaqela emisipha edibeneyo.
Ukususela kumbono wokuzilolonga, ubukhulu becala (1) i-latissimus dorsi kunye ne-teres enkulu, (2) i-trapezius, (3) i-back back: i-erector spine.Indawo nganye kufuneka ijoliswe kwiintshukumo ezithile kunye nee-angles zokudubula.
Ezinye izihlunu ezincinci ngasemva, kubandakanywa ne-teres enkulu, zinokuncediswa ekusebenziseni i-latissimus dorsi.Ngokuqhelekileyo akukho ndlela yodwa yokwenza umthambo.I-latissimus dorsi muscle iqukethe imimandla emithathu eyahlukileyo:
(1) Amacandelo aphezulu kunye necala le-latissimus dorsi muscle
I-Pull-ups: I-Wide grip pull-ups isebenza imisipha ye-latissimus dorsi emacaleni aphezulu kunye nasecaleni kwaye yindlela efanelekileyo yokwandisa ububanzi bomqolo wakho.
Emva kokuhlala intamo idonsa phantsi: ukubamba okubanzi ukudonsa phantsi ngokusisiseko ukubuyisela i-latissimus ecaleni kunye necala, yindlela efanelekileyo yokwandisa ububanzi bomva.
(2) i-latissimus dorsi ephantsi
Ukubamba okumxinwa ukutsalwa-ups kunye nokutsalwa kwezantsi okumxinwa zizo zonke iindlela ezilungileyo zokusebenza izihlunu ezisezantsi ze-latissimus dorsi
Ukuma kwengalo ethe tye kutsalela ezantsi: ubukhulu becala sebenzisa i-latissimus dorsi muscle
(3) I-latissimus dorsi ephakathi
Ukukhwela i-dumbbell yengalo enye: Ukukwazi ukwahlula imisipha ye-latissimus dorsi ngokuzimeleyo yindlela efanelekileyo yokuhlawula abaqeqeshi abakhalaza nge-asymmetry yangasemva.
Umqolo wokugoba weBarbell: lo ngowona msebenzi wokwakha we-latissimus dorsi owaziwayo.
Umqolo wesaphetha: enye yeentshukumo ezifana nomqolo wesaphetha se-barbell.
Umqolo wokuhlala: unokusebenzisa iqela lezihlunu ezingasemva, kwaye unokunceda ukwenza umthambo wengalo negxalaba.
(1) Ukunyusa amagxa
Umsebenzi oyintloko we-trapezius muscle yi-shrug yendabuko, esebenza kakuhle kwi-trapezius muscle ephezulu.
(1) ukujika ngasemva kunye nokwandiswa
Ekwaziwa ngokuba yibhokhwe, abaqalayo baziqhelanisa nolona khetho lubalaseleyo lwamandla esinqeni, lo mthwalo wesenzo uncinci, esinqeni akukho lula ukwenzakala.
(2) utyekele kuzo zozibini iziphelo
Isiphumo sokusebenza esinqeni esiphindwe kabini, umthambo obanzi phantsi kwesinqe sangasemva, ezinqeni.
(3) Qubha ume nkqo
Ngokunyuka kwesibini sokuphakama umoya othile uyafana, kodwa ngokusisiseko sebenzisa isinqe ukusuka kwi-Angle ediagonal, ezinye zifana nokulungelelaniswa kwezandla kunye neenyawo xa ukuqubha kwe-freestyle (unyawo lwasekhohlo, unyawo lwasekhohlo) kuya kugcina ulungelelwano lomzimba, ukwenza umthambo obanzi ecaleni kwesinqe, isinqe.
(4) Goba imilenze yakho uze ugobe
Abaqalayo banokukhetha i-freehand;Xa intshukumo kunye namandla esinqeni esonyuka, ubunzima obufanelekileyo bunokuthwalwa: i-barbell yobunzima ngokubanzi, nayo inokwenziwa kumatshini wakwaSmith.Umthambo obanzi olandelayo esinqeni ngasemva, iimpundu.
(5) Goba imilenze yakho kwaye uyitsale ngamandla
Phakathi kokuzivocavoca ukuphucula amandla esinqeni, ukutsala nzima ngokungathandabuzekiyo yeyona nto isebenzayo.Umthambo obanzi olandelayo esinqeni ngasemva, iimpundu.
Ixesha lokuposa: May-13-2022