Ukuzivocavoca ngokuLula ukuphuhlisa iTrapezius yakho esezantsi

Umxholo

• Ukukhulisa ikhebula yangasemva
• Inguqulelo elungisiweyo
• Intambo ye-delt yangasemva yokutsala ngokurhoxiswa kwescapular
• Uhambo oluphezulu lomlimi
• Isilevu phezulu
• Ukulungiswa kwe-chin-up
• Uluhlu oluphezulu lwe-pulley cable
• Ukuma okumile
• Phambili: Intambo ehleliyo Y yonyusa
• Ukuthatha

Ukuphuhlisa i-trapezius yakho esezantsi

Ukomeleza i-trapezius yinxalenye ebalulekileyo yayo nayiphi na inkqubo yokusebenza. Esi sihlunu siyabandakanyeka ekushukumeni nasekuzinzeni kwescapula (blade blade).

Bobabini abesilisa nabasetyhini babonakala bengahoyi ukusebenza kwimisipha yabo ye-trapezius (imigibe), nokuba kungenxa yokuba bengaboni umsipha, bengakuqondi ukubaluleka kwawo, okanye bengazi nje ukuba yeyiphi imithambo ekufuneka yenziwe.

Ukusebenza okuphezulu emva nasemagxeni, ufuna ukukwazi ukudakumba kunye nokubuyisa i-scapula yakho, ongenakuyenza ukuba unezibatha ezibuthathaka ezisezantsi. Kwakhona, kufuneka kubekho ibhalansi phakathi kwemigibe yakho esezantsi, imigibe ephezulu, i-deltoids (i-delts), kunye ne-serratus (edibanisa iimbambo kwi-scapula) emqolo nasemagxeni akho ukuze wenze umthambo ngokufanelekileyo.

Inqaku yile, imigibe ebuthathaka esezantsi inokunyusa umngcipheko wokulimala ngexesha lokuzilolonga, njengokucinezelwa kwesifuba. Ke, makhe sijonge ngakumbi indlela yokomeleza kunye nokuphuhlisa imigibe yakho esezantsi.

Ukukhulisa ikhebula yangasemva

1. Nciphisa enye intambo ye-pulley kwindawo yokugqibela kumatshini kwaye uncamathisele isibambo kwikliphu. Yima ke intambo pulley ngasekhohlo kwakho.
2. Khetha ubunzima obufanelekileyo kwaye ubambe isiphatho ngesandla sakho sasekunene, isundu sijonge kuwe. Gcina ukugoba okuncinci engqinibeni yakho. Goba esinqeni de umzimba wakho uphantse uhambelane nomgangatho. Amadolo akho kufuneka agobe kancinane, kwaye isandla sakho sasekhohlo kufuneka siphumle ethangeni lakho lasekhohlo.
3. Khupha umoya uze uphakamise ingalo yakho yasekunene, ingqiniba yakho egobile kancinane, ide ingalo yakho ifane nomgangatho kwaye ihambelane nendlebe yasekunene. Bamba esi sikhundla ngokubala kube kanye.
4. Faka kwaye unciphise kancinci ukubuyela kwindawo yakho yokuqala.
5. Phinda amaxesha ali-12, emva koko ujike ukuze umatshini wekhebula ube kwicala lakho lasekunene, kwaye wenze umthambo ngesandla sakho sasekhohlo.

Inguqulelo elungisiweyo

Ukuba le ntshukumo inobuqhetseba kakhulu kuwe okanye ukuba ubunzima bunzima kakhulu, yenza nje lo msebenzi kunye neqela lokumelana kuqala.

Intambo ye-delt yangasemva yokutsala ngokurhoxiswa kwescapular

1. Phakamisa intambo yepulley malunga neenotshi ezimbini ezinde kunokuphakama kwakho kwaye uncamathisele intambo kwikliphu.
2. Bamba ngaphezulu kwamaqhina ngeentende zakho zijonge ezantsi emgangathweni kunye nezithupha ezikhombe kuwe. Thatha amanyathelo ambalwa umva ukuze intambo iqine kwaye iingalo zakho zandiswa ngokupheleleyo. Gcina umva wakho osezantsi ume nkqo kwaye uwagoqe kancinci amadolo ukuze ubandakanye ingqokelela yakho kwaye uzigcine usemhlabeni.
3. Tsala intambo ejonge kuwe, ujonge ibhulorho yempumlo yakho kunye neengqiniba zakho eziphumileyo. Bamba esi sikhundla ngenani elinye ngelixa ungena kunye, ukuvumela iingqiniba zakho zihambe kancinci emva komqolo wakho.
4. Faka kwaye ubuyise kancinci intambo kwindawo yakho yokuqala. Vumela amahlombe akho ukuba alule phambili.
5. Phinda amaxesha ali-12 kwiiseti ezi-4, ukukhupha ubunzima emva kweseti nganye.

Uhambo oluphezulu lomlimi

1. Bamba i-kettlebell okanye i-dumbbell phezulu ngentla kwentloko yakho, ugcine ingalo yakho ithe nkqo nentende yakho ijonge phambili. Gcina isandla sakho sasekhohlo kwi-ribcage yakho ukuzikhumbuza ukuba ume ubude, kwaye ubandakanye ingqokelela yakho njengoko uhamba.
2. Qalisa ukuhamba. Eyona nto kugxilwe kuyo kukugcina undoqo wakho uqinile kwaye igxalaba lakho lisezantsi nasemva.
3. Hamba malunga neenyawo ezili-100 okanye imizuzwana engama-30 uze utshintshe iingalo.

Isilevu phezulu

1. Bamba ibha ye-pullup kunye neentende zakho zijongane nawe kunye neentende zakho zisondele ngakumbi kunokuba ububanzi begxalaba buhlukane. Yandisa ngokupheleleyo iingalo zakho iinyawo zakho zinqumle emva kwakho kunye namadolo omabini agobileyo kwi-90-degree angle. Gcina i-torso yakho ithe tye kangangoko kunokwenzeka ngelixa usenza i-curvature kumqolo ongezantsi okanye unamathele isifuba sakho ngaphandle.
2. Khupha uze uzitsale de intloko yakho ibe ngaphezulu kwebar. Gxila ekusebenziseni izihlunu zakho ze-bicep kunye nomqolo wakho ophakathi ukwenza lo msebenzi. Njengoko uziphakamisela ngaphezu kwebar, gcina iingqiniba zakho kufutshane nomzimba wakho kangangoko kunokwenzeka.
3. Bamba esi sikhundla ngokubala kube kanye.
4. Zingenise kwaye uzithobe kancinci ubuye kwindawo yakho yokuqala de iingalo zakho zongezwe kwakhona.
5. Phinda amaxesha ama-5 kwiiseti ezi-3.

Ukulungiswa kwe-chin-up

Ukuba umtsha kulo msebenzi okanye awukwazi ukwenza i-chin-up, sebenzisa umatshini wokuncedisa we-pullup ngokubamba okufanayo (iintende zijongana nawe), ukuba umthambo wakho unayo. Lo matshini uyakunceda ukuze ungatsali wonke umzimba wakho ubunzima ngokwakho.

Unokusebenzisa ibhendi yokuchasana ngoncedo oluncedisayo ngokusonga ngokujikeleze ibha ye-pullup kunye nokuncamathisela inyawo elinye kwilogu esezantsi. Amaqela okuxhathisa aya kukunceda ukukunika olona ncedo lusezantsi (apho ubuthathaka khona) kunye noncedo oluncinci phezulu (apho womelele khona).

Unako ukuqhubela phambili kweli nqanaba ngokusebenzisa amabhanti amade ade ufune olunye uncedo.

Uluhlu oluphezulu lwe-pulley cable

1. Nyusa iipleyi ukuya kwindawo ephezulu kumatshini kwaye uncamathisele izibambo ezibini kwikliphu. Hlala phantsi kwibhola yozinzo okanye kwibhentshi ngesandla esinye ubambe isiphatho ngasinye kunye neentende zakho zijongene. Yandisa iingalo zakho kwaye wolule amagxa akho phambili njengoko uzibandakanya nomxholo wakho kwaye uhlale umde. Iinyawo zakho mazibekwe zibekwe egxalabeni ububanzi, ziflethi phantsi.
2. Exhale kwaye utsalele izibambo kuwe, usebenzisa intshukumo yokurola de izibambo zifike ngaphandle kwesifuba sakho. Cinezela amagxa akho egxeni kunye njengoko ugcina iingqiniba zakho zincamathele emacaleni akho.
3. Faka kwaye ubuyise kancinci iintambo endaweni yakho yokuqala, wolule amagxa akho phambili.
4. Phinda-phinda ama-12 kwiiseti ezi-4, ukhupha ubunzima emva kweseti nganye ukuba unako.

Ukuma okumile

1. Nciphisa zombini iiplleys zekhebula ezantsi ukuya kwindawo engezantsi. Nqumla iintambo ukuze ugcine izibambo ziqinile kwaye ubambe izibambo ngeentende zakho zijonge ezantsi. Yima embindini ngokugoba kancinci emadolweni kunye nomxholo wakho. Khuphula kancinci izibambo kude namathanga akho ukuze ubandakanye amagxa akho.
2. Exhale kwaye uphakamise iintambo phezulu nangaphandle kwentloko yakho, uyile u "Y". Iingalo zakho kufuneka ziphelise ukuhamba xa ii-biceps zakho zihambelana neendlebe zakho. Bamba esi sikhundla ngokubala kube kanye.
3. Faka kwaye unciphise kancinci iintambo ukubuyela kwindawo yakho yokuqala.
4. Phinda-phinda ama-12 iiseti ezi-3.

Phambili: Intambo ehleliyo Y yonyusa

Ukwenza intambo Y ngelixa uhleli kunceda ekupheliseni uncedo olusuka kwimisipha ye-hip kwaye uhlukanise ngokungqongqo amagxa akho, i-delts yangemva, umgibe osezantsi, kunye nomongo.

1. Hlala phantsi kumatshini wokugcina intambo ohleli phantsi (ukuba umthambo wakho awunayo, tsala ibhentshi ukuya kumatshini we-pulley ye-cable kwaye uncamathisele izibambo ezibini). Nqumla izibambo ukuze unyanzele izibambo ukuba zihlale zisondele ngeli xesha lokuhamba.
2. Yenza ingqangi yakho uhlale ngokuthe nkqo kunye neentende zakho zijonge ezantsi emgangathweni kwaye iinyawo zakho zibanzi ububanzi begxalaba, tyaba phantsi.
3. Exhale kwaye uphakamise izandla zakho zozibini ngaphezulu kwakho de ii-biceps zakho zihambelane neendlebe zakho. Gxila ekutsaleni amagxa akho ezantsi nasemva. Bamba esi sikhundla ngokubala kube kanye.
4. Faka kwaye unciphise kancinci iintambo ukubuyela kwindawo yakho yokuqala.
5. Yenza uphindaphindo olu-8 kwiiseti ezi-3.

Ukuthatha

Umqolo wakho wenziwe yimisipha emininzi ebalulekileyo, hayi i-latissimus dorsi (lats) kunye ne-delts yangemva. Imigibe yakho esezantsi ibalulekile ekuhambeni okufanelekileyo kunye nempilo iyonke, ke qiniseka ukubomeleza ukubaqeqesha njengawo nawuphi na umsipha.