4 Akukho-Weights WeTrapezius Exercises

Umxholo

• Ushwankathelo
• 1. Amagxa egxalaba khama
• 2. Iziyobisi
• 3. Umqolo othe tye
• 4. I-Pushup
• Ngaba kunokwenzeka ukwenzakalisa itrapezius yam?
• Okukwintsusa

Ushwankathelo

Ngaba wakha wazibuza ukuba kutheni abakhi bomzimba bethanda ukuba neentamo ezigobileyo, eziqingqiweyo?

Kungenxa yokuba basebenze kakhulu i-trapezius yabo, isihlunu esikhulu esimile okwe stingray. I-trapezius iqala kanye ezantsi kwekhakhayi, yehle iye entanyeni nangapha kwamagxa, emva koko iqhubeke ukuhla ngomqolo ngendlela eyi "V".

I-trapezius isebenza ukuzinzisa amagxa akho kunye nomqolo ongaphezulu. Ukwakha umzimba kungenakho, kodwa ukugcina ukuma kakuhle kunye nokuphepha intlungu emva, kubalulekile ukugcina i-trapezius yomelele.

Sithethile neengcali ezimbini ukuba sifunde iindlela ezilula zokusebenzisa i-trapezius yakho, nokuba uhlala usejimini okanye ukhetha ukusebenza kwigumbi lakho lokuhlala.

UGqirha Matthew Gammons ngugqirha ophambili kwezonyango eVermont Orthopedic Clinic kwaye usekela mongameli wesibini weAmerican Society for Sports Medicine.

UMark Kovacs, i-CTPS, i-MTPS yi-physiologist yokusebenza, ezemidlalo kunye nokusebenzisa umphandi wesayensi, kunye nomphathi olawulayo we-International Tennis Performance Association.

Nazi iindlela ezine zokuzilolonga abazicebisayo ukugcina i-trapezius yakho yomelele.

1. Amagxa egxalaba khama

"Ngaphandle kokuba ungumakhi womzimba uzama ukufumana i-trapezius enkulu, kufuneka wenze imithambo ukuze uncede i-trapezius yenze umsebenzi wayo kakuhle, uzinzise igxalaba kunye nomqolo ongaphezulu," utshilo uGammons.

Igxalaba lekhaba liyindlela elula yokwenza oko.

1. Yima ngokuma okuhle.
2. Cofa kancinci amagxalaba kunye kwaye ubambe imizuzwana emi-3.
3. Khulula kancinci igxalaba libuyele kwizikhundla zabo ezikhululekileyo.
4. Lo msebenzi unokwenziwa kusetyenziswa iintambo, ibhendi yokumelana, okanye ukubamba iingalo zakho ngaphambili kwindawo yokubeka iinjongo.

2. Iziyobisi

I-shrugs elula yenye yokuhamba ukuze i-trapezius yakho yomelele. "I-shrug ixhaphake kakhulu kwaye kulula ukuyiphumeza, kwaye yenye yeendlela ezilungileyo zokusebenzisa i-trapezius," utshilo uKovacs. Ngomceli mngeni owongeziweyo, yenza lo msebenzi kunye nobunzima ezandleni zakho.

1. Yima ngokuma okuhle.
2. Phakamisa amagxa akho phezulu kangangoko unako, ngokungathi uzama ukuchukumisa iindlebe zakho ngamagxa akho.
3. Gcina inani ezimbini.
4. Bakhulule babuyele kwizikhundla zabo ezikhululekileyo.
5. Phinda amaxesha angama-20.

3. Umqolo othe tye

Lo ngumsebenzi othandwayo wokomeleza i-trapezius. Unokuzama oku nge-dumbbells okanye nge-barbell ezandleni zakho.

1. Yima nkqo.
2. Xa amanqindi esongelwe, tsala amanqindi phezulu kangangoko unako ngelixa ugoba iingqiniba, ugcine izandla zakho zikufutshane nomzimba wakho.
3. Gcina amanani amabini.
4. Zikhulule iingalo zakho zikwindawo ekhululekileyo, amanqindi esaxinekile.
5. Phinda amaxesha angama-20.

4. I-Pushup

Kukho iintlobo ezahlukeneyo ezahlukeneyo ze-pushup. Yenza uguqulelo olulula kuwe: I-pushup esemgangathweni, i-pushup ngelixa uguqe phantsi, okanye i-pushup emileyo eludongeni.

1. Beka izandla zakho phantsi phantsi okanye eludongeni.
2. Nciphisa umzimba wakho ezandleni zakho ngelixa ugcina umqolo wakho uqonde kwaye isisu sakho siqinile. Musa ukuvumela intloko yakho iwele; gcina intamo yakho ngokuhambelana nomqolo wakho wonke.
3. Nciphisa umzimba wakho de ube usondele kumgangatho okanye eludongeni, emva koko uphinde uphinde ubuye kwindawo ethe nkqo. Tsala umoya njengoko usiya ezantsi uze ukhuphe umphefumlo njengoko unyuka uphakama.

Isitshixo kunye ne-pushup kukuba "ugxile kakhulu ekutyhaleni amagxa kunye" ngexesha lokuzilolonga, uGammons uthi. "Yenza itrapezius yakho ephakathi kunye nezantsi isebenze ukwenza lo msebenzi."

Ngaba kunokwenzeka ukwenzakalisa itrapezius yam?

Ukukrazula okanye ukucoca i-trapezius akwenzeki rhoqo, utshilo uKovacs. Ngokwesiqhelo kwenzeka kuphela kubakhi bomzimba abazama ukusebenza i-trapezius enobunzima obuninzi.

"Olunye uhlobo lokulimala luya kuba xa unyanzela ukunganyangeki kwicala elinye kwaye ushukuma ngokukhawuleza kwelinye icala, njengakwimikhosi exubanayo eyenzeka ngamanye amaxesha kwingozi enkulu," wongeze watsho.

Oku kunokwenzeka kwingozi yemoto okanye kwi-linemen ezingqubanayo xa zidlala ibhola.

I-Gammons iqaphela ukuba, njengawo nawuphi na umthambo, kuya kufuneka uqale ngobunono xa usebenza itrapezius yakho. Musa ukuyibaxa.

Okukwintsusa

I-trapezius esempilweni ayisiyonto yolona lufanelekileyo.

Abafazi abakhulelweyo bahlala bezabalaza neziko eliguqukayo lomxhuzulane elibarholela phambili, ke bafuna itrapezius eyomeleleyo yokunceda ukulinganisa umva.

Abantu abadala abadala banokuxhamla ekubeni ne-trapezius muscle eyomeleleyo ukunceda ngayo nayiphi na imingeni yokulinganisa.

"Xa uninzi lwabantu lucinga nge-trapezius, bacinga ngesihlunu sentamo somakhi womzimba," utshilo uKovacs. “Kodwa yenza okungaphezulu kokulawula intshukumo yentamo. Isihlunu sibaluleke kakhulu xa uchola into emhlabeni okanye uphakamisa nantoni na. ”

Khumbula: Xa usenza nawuphi na umthambo, qiniseka ukuba usebenzisa ifom efanelekileyo. Ukuba awuqinisekanga, nceda uqhagamshelane nomqeqeshi wakho okanye enye ingcali yokomelela komzimba.