Isihlunu Uyasityeshela esinokuthi siphucule ngamandla ukubaleka kwakho

Umxholo

• Yintoni iilati ezinxulumene nokubaleka?
• Ke, uzomeleza njani iilati zakho?
• Uphengululo lwe

Ewe kunjalo, uyazi ukuba ukubaleka kufuna amandla omzimba asezantsi. Ufuna iiglute ezinamandla, i-quads, i-hamstrings, kunye namathole ukukuqhubela phambili. Unokwazi kwakhona indima ebalulekileyo ye-abs yakho yokudlala ekugcineni ulungile kwaye ukhanyise umthwalo kwisiqingatha sakho esezantsi.

Kodwa kukho isihlunu esinye ongenakuze ucinge ngaso xa kuziwa kumkhondo wakho. Sithetha malunga neelats zakho (okanye latissimus dorsi) -isihlunu esikhulu somzimba wakho ongasentla.

Yintoni iilati ezinxulumene nokubaleka?

Gcina ukhumbula, ukubaleka kukuzilolonga ngokupheleleyo-ngoko ke nezihlunu zomzimba eziphezulu ziyabandakanyeka. Ukuqonda ukuba iilats zakho zikuchaphazela njani ukusebenza kwakho, cinga malunga nokuhamba kwakho okanye ipateni yakho yokuhamba ngelixa ubaleka, utshilo uDavid Reavy, ugqirha womzimba, ingcali yonyango lokusebenza, kunye nomseki weReact Physical Therapy. "Njengoko umlenze wakho wasekhohlo uhambela phambili, ingalo yakho yasekunene ijikeleza phambili, ngoko udala amandla ajikelezayo," uyachaza. "Izibilini zakho kunye neelats zakho zinceda ngale ntshukumo."

Okukhona zisomelela iilitha zakho, kokukhona oku kuhamba kancinane xa ushukuma kuba kokukhona ubethelela umkhondo wakho ngokukuko. Kwaye, iilati ezomeleleyo zinceda ekuqinisekiseni ukuba zonke izihlunu zakho akufuneki zisebenze kwi-overdrive. THANDEKA: Awusoze udinwe ngokukhawuleza kwaye uza kubaleka ixesha elide.

Nantoni na ebikudinisa ngaphambili awuzukukhathala ngokukhawuleza, kuba uzisa izihlunu ethekweni, utshilo uReavy, othe uyakumangaliswa yindlela iilats zakho ebeziyinxalenye yolingano ngayo xa ujolise ekubomelezeni. Ileta evulekileyo kuyo yonke imbaleki ecinga ukuba ayinakubaleka imigama emide)

Indlela elula yokuxelela ukuba ufuna ukwandisa amandla akho okuvavanya ifom yakho. Nantsi imiqondiso yokujonga xa ubaleka: Uqala ukuhla uye phambili okanye uthambise okanye intloko yakho iphambili kwaye amagxalaba akho enyuka ngeendlebe zakho. Ngaba kwenzeka kuwe? Emva koko lixesha lokuba uhlawule ngakumbi ingqalelo kwiilats zakho.

Ke, uzomeleza njani iilati zakho?

Unokuqala apha ngeyona ndlela intle yokuqalisa i-lat yokuzilolonga kunye nokolula. Kodwa ngaphambi kwayo nayiphi na enye into, kuya kufuneka uqiniseke ukuba izihlunu ezikujikelezileyo azihambi ngendlela yeenjongo zakho. Umzekelo, ii-triceps eziqinileyo (icala elingasemva lengalo) okanye i-trapezius ephezulu (apho igxalaba lakho lidibana nentamo yakho) linokuthintela iilati zakho ekusebenzeni ngexesha lokuzilolonga. Oku kuyasebenza ngokuchasene nemizamo yakho emihle.

Nantsi indlela yokukhulula ezinye izihlunu:

• Ukukhululwa kweeTriceps: Lala ecaleni lakho kwaye ubeke i-roller roller okanye ibhola ye-lacrosse phantsi kwe-triceps yakho naphi na apho uziva uqinile. Bend kwaye wandise i-elbow nge-10 ukuya kwi-15 ye-reps kwindawo nganye. Phinda kwelinye icala.
• Ukukhululwa komgibe ophezulu: Bamba ibhola ye-lacrosse kwaye uyibeke kumgibe wakho, naphina apho uziva uxinzelelo khona. Emva koko, fumana ikona yodonga onokuma ngokuchasene naloo ndawo igobileyo, kwaye ucofe ibhola iye kumgibe wakho. Emva koko, susa intloko yakho kude nebhola, kwaye emva nangaphambili kwi-20 ukuya kwi-30 reps njengoko umgibe ukhulula.

Ngoku ukuba ukhululekile kwaye ulungile, ulungele ukusebenza ukomeleza i-lats zakho ngezi zinto zintathu zokuzilolonga kwi-Reavy:

• Bamba ibhanti yokuchasana ngaphezulu ngezandla zozibini, iintende zijongise phambili neengalo zikwimo ye-Y. Hlehlisa amagxa akho egxalabeni, uwatsale ezantsi emqolo, kwaye utsale ibhendi ngokwahlukileyo njengoko uyithatha emva kwentloko yakho kwaye ubethe i-T shape. Phakamisa iingalo zakho ubuye uye ku-Y kwaye uphinde kwakhona i-15 reps.
• Bamba ibhanti yokuchasa emva komqolo wakho, iintendelezo zijonge phambili. Hlehlisa amagqabi akho egxalabeni, uwatsale emhlane wakho, kwaye utsale ibhendi ngaphandle njengoko uphakamisa iingalo zakho ukuya kubude begxalaba ukubetha i-T. Ezantsi ngasemva kwaye uphinde uphindaphinde i-15 reps.
• Bamba ibhendi yokumelana phantsi phambi kwakho, iintende zijonge ngasemva. Ukugcina amahlombe phantsi, qhawula ibhanti njengoko uthatha ibhanti phezulu kwaye yonke indlela emva kwakho, wenze i-semicircle. Betha u-T ngasemva kwakho, emva koko uthathe ibhendi ubuyele phezulu nasezantsi phambi kwakho kwaye uphinde uphindaphinde i-10.

Omnye umthambo omkhulu, olula welat sisilayidi sezombie, uthi uReavy: Lala kwinkonzo etyibilikayo ujonge phantsi ngetawuli phantsi kwesifuba sakho. Yandisa iingalo zakho ukuya kubume be-Y ngaphezulu kwaye ugcine ukujonga kwaye uhle phantsi. Sebenzisa ii-lats zakho ukuzitsalela phambili, ke isifuba sakho siza phantse phakathi kwezandla zakho kunye neengqiniba ezantsi ngamacala akho-afana nokutsala phantsi kodwa ulele phantsi. Qaphela ukuba ungamane unyuse amagxa akho kwaye utsale amagxa akho ezantsi nangasemva. Gcina iingalo zakho kunye neengqiniba zisondele emhlabeni. Emva koko uzityhale umva kwaye uphinda-phinda i-15 reps.

Ukusuka apho, unokuqhubekeka uye kwi-chin-ups kunye nokutsala-ups ezimbini zokuzilolonga ukomeleza iilati zakho.

Ukuba yonke le ntetho yokusebenza ayenzi ukuba usebenze kwimisipha yakho yangoku, ungathini ngale nzuzo: Ukuhlala ngokusebenzayo, okusisiseko sokubamba isiseko sakho, ukuqokelela umqolo wakho, kunye nokuzibandakanya kwiilati xa ulala Idesika okanye ukuhlala etafileni yesidlo sangokuhlwa akuyi kuqinisa kuphela izihlunu zakho zangasemva kodwa kuphucule ukuma kwakho, nako.

Uphengululo lwe