Izibonelelo zamagxa eShrugs kunye nendlela yokwenza zona

Umxholo

• Zeziphi izihlunu ezisebenza egxalabeni?
• Amahlombe ehlombe entlungu engapheliyo
• Uyenza njani ihlombe
• Amahlombe ehlombe kunye nobunzima
• Iingcebiso zokhuselo
• Yise kude

Ukuba unomsebenzi wedesika, kusenokwenzeka ukuba uchithe inxalenye enkulu yosuku lwakho nentamo yakho ibekwe ngaphambili, amagxa akho ewile, kwaye amehlo akho ejonge kwiscreen esiphambi kwakho. Ixesha elingaphezulu, esi sikhundla sinokuthatha umthwalo omkhulu entanyeni nakwimisipha yegxalaba.

Ngethamsanqa, kukho imithambo onokuyenza ukuze unciphise uxinzelelo lwemisipha entanyeni, emagxeni nasemqolo ongaphezulu.

Amagxa ehlombe lukhetho oluthandwayo lokuzilolonga ukomeleza izihlunu zamagxa kunye neengalo ezingaphezulu nazo.

Ukuhlikihla amagxa kunokwenziwa naphina kwaye kuthatha imizuzu embalwa. Nokuba kungangcono, amahlombe egxalaba afezekile kumanqanaba amaninzi obungqingqwa kwaye anokuhlengahlengiswa kumanqanaba ohlukeneyo amandla.

Eli nqaku liza kugubungela izibonelelo kunye nobuchule obufanelekileyo kolu hlobo lomthambo olulula, kodwa olunamandla.

Zeziphi izihlunu ezisebenza egxalabeni?

Izihlunu eziphambili ekugxilwe kuzo ngamahlombe yimisipha ye-trapezius. Ezi zihlunu zibekwe ngapha nangapha kwentamo yakho. Zilawula intshukumo yamagxa akho egxalaba kunye nomqolo kunye nentamo yakho ephezulu.

Xa ezi zihlunu zomelezelwa ngokwenza umthambo, uya kuba nexesha elilula lokugcina imeko efanelekileyo. I-trapezius eyomeleleyo itsala amagxa akho umva kwaye inceda ukuzinzisa intamo yakho kunye nomqolo ongaphezulu.

Ukuhamba kwemihla ngemihla njengokuphakamisa, ukufikelela, ukugoba, kunye nokuhlala kusebenza ngakumbi kwaye kukhuselekile xa izihlunu zakho ze-trapezius zenziwe iitoni kwaye zomelele. Ukusebenza kwezi zihlunu kunokukunceda nakwezinye iindlela zokuzilolonga, njengokuphakamisa iibarbells.

Amahlombe ehlombe entlungu engapheliyo

Abaphandi abaqhuba imithambo yeentlungu zentamo, bafumanisa ukuba ukomeleza imithambo ejolise entanyeni nasemagxalabeni banako ukunciphisa iintlungu zentamo.

Uphononongo luka-2011 olubandakanya abantu abangama-537 eDenmark bafumanisa ukuba abathathi-nxaxheba abaneentlungu ezinxulumene nomsebenzi bafumene ukukhululeka okukhulu ngokwenza imithambo ethile yokuqinisa intamo, kubandakanya amahlombe egxalaba aneedumbbell.

Ukuba unentlungu engapheliyo entanyeni, cinga ukuthetha nomgqirha womzimba malunga namahlombe. Buza ukuba ngaba zikhuselekile ukuba ungazenza na, okanye ukuba kukho ezinye iindlela zokuzilolonga abazicebisa ngentlungu yakho.

Uyenza njani ihlombe

Landela la manyathelo ukwenza lo msebenzi ngokukhuselekileyo kunye nefomu elungileyo.

1. Qala ngeenyawo zakho phantsi, kwindawo yokuma. Iinyawo zakho mazibe bububanzi begxalaba ngaphandle.
2. Ngeengalo zenu emacaleni enu, vula izandla zakho zijongane. Ukuba wenza umthambo ngobunzima, ugobe phantsi uze ubabambe ngoku.
3. Gobisa amadolo kancinci ukuze angqinelane (kungadlulanga) kwiinzwane zakho. Gcina i-chin yakho phezulu, ijonge ngqo phambili, kwaye intamo yakho ithi nkqo.
4. Ngelixa uphefumlayo, yiza namagxa akho phezulu phezulu ezindlebeni zakho kangangoko unako. Yenza intshukumo ngokucothayo ukuze uve uxhathiso lwezihlunu zakho.
5. Nciphisa amahlombe akho phantsi uze uphefumle ngaphambi kokuba uphinde uphinde uhambe.

Cwangcisa iiseti ezi-3 zokuphindaphinda ezili-10 ukuqala. Unako ukwandisa inani lokuphindaphinda njengoko usakha amandla egxalaba lakho.

Ixesha elingaphezulu, zama ukusebenza de wenze iiseti ezi-3 zokuphindaphinda ezingama-20, amaxesha amane ngeveki.

Ukuba wenza lo msebenzi ukunciphisa iintlungu zamagxa okanye zentamo, zama ukwenza umthambo ngaphandle kobunzima ekuqaleni. Qalisa kancinci ngokwenza ii-reps ezimbalwa kunye neeseti zokuqinisekisa ukuba awonyusi ukwenzakala okanye uxinaniswe yimithambo-luvo.

Amahlombe ehlombe kunye nobunzima

Amahlombe amahlombe angenziwa kunye okanye ngaphandle kobunzima. Amagxa ehlombe kunye nobunzima (ekwabizwa ngokuba zii-dumbbell shrugs) zokunyusa ukomeleza amandla alo msebenzi.

Ukuba umtsha emagxeni (okanye uqeqesho lobunzima ngokubanzi), qala ngobunzima obusezantsi ekuqaleni. Ubunzima besandla obuziiphawundi ezi-5 okanye ezisi-8 busenzima ngokwaneleyo ukomeleza i-trapezius kunye nezihlunu ezingaphezulu zangasemva.

Njengoko ungena kumkhwa wokwenza lo msebenzi kaninzi ngeveki, unokwandisa ubunzima ukuya kwi-15, 20, 25 iiponti okanye nangaphezulu.

Ukuba ufuna ukutshintsha izinto phezulu, ungazama lo msebenzi usebenzisa i-barbells okanye amaqela oxhathiso.

Iingcebiso zokhuselo

Amagxa ehlombe abonakala elula - kwaye kungenxa yokuba kunjalo. Akukho manyathelo amaninzi okanye imiyalelo emayilandelwe. Kodwa kukho umgaqo othile wokhuseleko ekufuneka uwazi xa uzama lo msebenzi.

Ungaze uqengqe amagxa akho xa usenza ihlombe. Oku kuyasebenza nakwi-dumbbell shrugs ezenziwe ngeentsimbi okanye ngeebhendi zokumelana. Qiniseka ukuba uphakamisa ngononophelo amagxa akho ngaphambi kokuba uwahlise umva kwicala elifanayo.

Yise kude

Ukuba ujonge ukukhulisa amandla egxalaba lakho, intamo, okanye izihlunu ezingasemva zangaphezulu, okanye ufuna ukuphucula ukuma kwakho, cinga ukongeza amahlombe egxalabeni kwindlela yakho yokuzilolonga.

Ukomeleza izihlunu zakho ze-trapezius kunokukunceda uzinzise intamo kunye nomqolo ongaphezulu kunye nokunciphisa uxinzelelo entanyeni nasemagxalabeni.

Amahlombe amahlombe kunokuba yinto efanelekileyo ukuba unentlungu engapheliyo. Thetha nogqirha wakho okanye ugqirha ngokwasemzimbeni malunga nalo msebenzi.