Nantsi indlela yokomeleza kwaye wolule iiLats zakho (kunye, kutheni kufuneka)

Umxholo

• Kutheni iLat yoQeqesho lweMicimbi
• UkuQeqesha iLats kwabasaqalayo
• 1. Bahleli phantsi
• 2. Ukubhabha okungaphezulu
• 3. I-Superman Phakamisa
• 4. Scapular Push-Ups
• 5. Ukuqhubela phambili kokutsalwa
• Uzolula njani iiLats zakho
• 1. Ikati/Inkomo
• 2. Ibhentshi/Isitulo esolula i-Elbow
• 3. Ukukhutshwa kweArm Band yeResistance
• Uphengululo lwe

Ukuba ufana nabantu abaninzi abenza umthambo, ngokuqinisekileyo uyazi izihlunu zomzimba eziphezulu ezichaziweyo ezinikwe amagama amafutshane: imigibe, imigibe, iipcs kunye neelats. Ngelixa zonke ezi zihlunu zibalulekile, i-lats (i-latissimus dorsi) ifanelwe ingqalelo ekhethekileyo.

Ngoba? Ewe, benzaokuninzi. Iilati zakho zezona zihlunu zikhulu kumzimba wakho ongasentla, ukuqala ngaphantsi kwekhwapha lakho nokwandisa yonke indlela eya phezulu kumaqhuqhuva akho kwimilo efana nefeni. Oko kuthetha ukuba banceda kakhulu kuninzi lwentshukumo ephezulu yomzimba kunye neyomzimba, nangona imisebenzi yabo ephambili kukutsala iingalo zakho kwaye ungene emacaleni akho kunye nokuzinzisa undoqo wakho, ngokukaJess Glazer, umqeqeshi wabucala osekwe kwi-NYC. (P.S. Funda ibali lakhe lobuqu elikhuthazayo malunga nokuba nomzimba oqinisekileyo.) Kodwa ukuba kukho umntu ocela ukuba uguqule iilats zakho, ngaba unokukwazi? Kwinkoliso yabantu, impendulo yalo mbuzo iya kuba nguhayi. Nantsi indlela yokubandakanya uqeqesho lweelats kwindlela yakho enokuphucula ukomelela kwakho, kunye nendlela yokwenza.

Kutheni iLat yoQeqesho lweMicimbi

Uninzi lwabantu abancinci abahoywanga. "Ngenxa yobume boluntu kunye nemikhwa yemihla ngemihla ebandakanya iikhompyuter, ukuhlala edesikeni, ukuchitha ixesha kwiifowuni, kunye nokusilela kokuhamba, wonke umntu uthanda ukoyisa," utshilo uGlazer. Xa ulala, "ucima" okanye ukhuphe i-core yakho kunye nemisipha yakho yangasemva, uyachaza.

“Ukuhlala kunye nokuma nkqo kufuna ukuba ugcine amagxa akho ngasemva, isifuba sivulekile, kwaye ubambene,” uyongezelela. "Ukuma kakuhle kufuna iilati ezomeleleyo. Ayizukuphela nje ukuqinisa i-lats, kodwa ukuma kakuhle kuya kuphucula ukuzithemba kwakho!" Ngapha koko, ukuba neelats ezibuthathaka kuya kunyanzela ezinye izihlunu ukuba zithathe i-slack, zikhokelele kwingcinezelo yentamo kunye negxalaba, utshilo. (Kwakhona zama ezi zoluleko zintathu ukuze uhlehlise umzimba wakho wedesika.)

Ngamafutshane, iilati ezinamandla zithetha ukuma okungcono kunye nesiseko esomeleleyo, zombini ezingakhokelela kwinzuzo yomzimba. Molo, ukutsalwa okungqongqo! (Idibeneyo: Izizathu ezi-6 UkuTsala kwakho kokuQala akukwenzeki)

UkuQeqesha iLats kwabasaqalayo

Ngaphambi kokuba uqale, yenza uphando oluncinci kwiilati zakho. Into yokuqala ekufuneka uyenzile kukufumana unxibelelwano ngelixa udubula izihlunu zakho, ke jongana nendawo ephantsi kwekhwapha lakho kwaye ulahle iimbambo zakho ukuze zingaphumi, utshilo uGlazer. Nje ukuba uqaphele ukuba kuphi kwaye njani ukuze usebenze izihlunu zakho zangasemva, ukulungele ukuya kwiimithambo.

Yenza ezi ntshukumo njengesekethe, okanye uzibandakanye kwindlela yakho yokuzilolonga rhoqo. Ukuba ukhetha ukwenza ezi setyhula, yenza imijikelo emithathu yayo yonke imithambo, kwaye wenze umjikelo wokugqibela wokuzivocavoca ezintathu ezifuna iiseti ezine.

1. Bahleli phantsi

A. Sebenzisa ibhendi yokuxhathisa okanye umatshini woluhlu lwentambo, hlala ume nkqo ngemilenze ithe nkqo. Ukuba usebenzisa ibhendi yokuxhathisa, yibambe ngeenxa zonke ezinyaweni. Nokuba ziphi izixhobo, qengqa amagxa ngasemva nangaphantsi, "ukuwapakisha" kwiilati.

B. Ukugcina iingqiniba ziqinile kwaye zisondele emzimbeni, umqolo ungqinelana ngqo ngasemva, ucofa amagxa kunye.

C. Lungisa ngokutsha ngolawulo, uze uphinde.

Yenza iiseti ezi-3 ze-10 ukuya kwi-15 reps.

Ingcebiso yePro: Ukuba usebenzisa umatshini ukwenza umqolo wentambo, khetha ubunzima obunzima kodwa obungathobeki kwifomu yakho. "Zicel 'umngeni; ezi zihlunu zangasemva zikhulu ukuze ube nakho ukuphakamisa ubunzima!" yongeza iGlazer.

2. Ukubhabha okungaphezulu

A. Yima ngamadolo athambileyo abambe i-dumbbell kwisandla ngasinye ngamacala. Hinge phambili esinqeni ngomqolo osicaba kunye nentamo engathathi hlangothi. Vumela iingalo zixhomekeke phantsi kwesilevu sakho ngokugoba kancinci kwiingqiniba.

B. Ukhokela ngeengqiniba zakho, buyisela iingalo zakho emva kwaye ube nomfanekiso-ngqondweni uwole umthi ngasemva, udibanisa amagxa akho kunye. Gcina umzuzwana o-1 ngaphambi kokuhlisa ngolawulo.

Yenza iiseti ezi-3 ze-10 ukuya kwi-12 reps kunye nee-dumbbells phakathi kwe-5 kunye ne-10 yeepounds.

Ingcebiso yepro: Le ntshukumo inokwenziwa ngee-dumbbells okanye ngebhanti yokumelana.

3. I-Superman Phakamisa

A. Lala ujonge phantsi phantsi iingalo nemilenze yoluliwe. Cinezela ukuqaqamba kokuncamathelisa amaqatha ndawonye kunye nokukhiya iingalo ziqinile ecaleni kweendlebe. Gcina intamo ingathathi hlangothi kwaye ujonge phantsi emgangathweni kuyo yonke intshukumo.

B. Sebenzisa umqolo wakho ukuphakamisa imilenze emhlabeni, uzama ukuphakamisa ii-quads emhlabeni ngaphandle kokuguqa ngamadolo. Ngaphantsi ngolawulo. Phinda ngomzimba ongasentla.

C. Nje ukuba ukwazi ukwahlula esezantsi nephezulu, yongeze kunye, uphakamise zonke iziphelo ezine emhlabeni kwaye ubambe phezulu ngaphambi kokuhlisa ngolawulo.

Yenza iiseti ezi-4 ukuya kwezi-20 ukuya kwezi-20.

4. Scapular Push-Ups

A. Qala kwindawo ephezulu yeplanki.

B. Ngaphandle kokugoba iingqiniba zakho, tyibilikisa amagxa akho ngasemva kunye kunye, uzike emagxeni ungakhange uwise isisu okanye isinqe.

C. Cinezela ezintendeni ukutyhala phakathi-phezulu ngasemva ukusuka emgangathweni, ukwahlula amagxa.

Yenza iiseti ezi-4 ukuya kwezi-10 ukuya kwezi-15.

Ingcebiso yePro: Le yintshukumo encinci kodwa ingumceli mngeni ejolise kwi-serratus yakho yangaphambili, iseti ehlala ingahoywa kodwa ibalulekileyo yezihlunu ezixhasa ukuma okuhle, impilo yegxalaba ngokubanzi, kunye neelats zakho.

5. Ukuqhubela phambili kokutsalwa

Ukuba unako ukwenza ukutsalwa okungqongqo, yiya kubuninzi obungapheliyo ekuncedeni, ukutsala kwiilats zakho kangangoko kunokwenzeka. Olunye ukhetho lubandakanya ukusebenzisa ibhendi yokuxhathisa ukunceda (njengoko kubonisiwe kwividiyo) okanye ukwenza izinto ezingalunganga apho utsibela phezulu (isilevu ukuya kwibha) kwaye emva koko uziqhelise ukuzithoba phantsi kancinci kancinci. Unokufuna ibhokisi ngokuxhomekeke kubude bebar yakho yokutsala. (Nalu ulwahlulo olupheleleyo lwenkqubela phambili yokutsala.)

Yenza iiseti ezi-4 zophinda-phindo olukhulu ukuze ungaphumeleli.

Uzolula njani iiLats zakho

Enye indlela ebalulekileyo yokufumana okuninzi kokubandakanya le mithambo kukolula iilati zakho. "Eyona ndlela ilungileyo yokuvula kunye nokuqonda iilats zakho yonke imihla kukuzolula ngokufanelekileyo into yokuqala ekuseni kwaye nanini na uhleli ixesha elide," utshilo uGlazer. "Oku kuyakunceda umzimba wakho kunye nengqondo ukuba ikwazi ngakumbi ukubekwa kwakho." Ngaphezu koko, indibaniselwano echanekileyo yokolula kunye nokomeleza kunokwenzeka ukuba incede ukuthintela iintlungu ezinxulumene ne-slouching. (Kwipinki? Zama ezi zinto zintandathu zishukumisayo ukuba zixabene mihla le.)

1. Ikati/Inkomo

A. Qala ezandleni nasemadolweni. Umqolo ojikelezayo ukuya kwisilingi ukuya "kwikati," ulahla intloko kunye nomsila ukuya phantsi.

B. Emva koko buyela "enkomeni," usilahla isisu emgangathweni kwaye uphakamise umsila kunye nesithsaba sentloko usiya eluphahleni.

Phinda olu landelelwano imizuzwana engama-60.

Ingcebiso yepro: Olu luhlu lulula umqolo wakho wonke, kubandakanya iilati zakho.

2. Ibhentshi/Isitulo esolula i-Elbow

A. Guqa phantsi ngengqiniba uphumle kwibhentshi okanye isitulo kunye neengalo zolule. Gcina intamo kwindawo engathathi hlangothi, jonga phantsi.

B. Cofa kancinci isifuba kunye nentloko emhlabeni xa ugcina ukuzibandakanya. Ukolula ngokunzulu, gobisa iingqiniba ukuze izandla zithinte amagxa.

Gcina imizuzwana engama-30 ukuya kuma-60.

3. Ukukhutshwa kweArm Band yeResistance

A. Jika ibhanti yokuxhathisa kwipali eyomeleleyo uze usonge esinye isiphelo kwisihlahla esinye.

B. Buyela umva de ibhendi yokuchasa ifundiswe, ivumela umzimba ongaphezulu ukuba ugobe emhlabeni. Ngelixa ugcina ingalo ithe nkqo, ngononophelo vumela ibhendi ukuba ikhuphe ingalo yakho emzimbeni wakho. Jikelezisa ngobunono igxalaba kwelinye icala ukolula iilati kunye negxalaba.

Phinda imizuzwana engama-30 ukuya kwengama-60 kwicala ngalinye.

Uphengululo lwe