I-latissimus dorsi muscle iyisisindo esikhulu esishayela phezulu phezulu ngapha nangapha. Inombono ofana nephiko futhi ezinye zezenzo zayo zifana nemaphiko, okwenza kube kokubili imisipha ebonakalayo futhi enamandla.
Ukuthola uLatissimus Dorsi
Imisipha ye-latissimus (i-lats) iyimisipha yomhlaba ngakwesinye icala ngemuva. Zitholakala ebhodini elibanzi eliqala ku-vertebrae yesi-thorakhi yesi-7 futhi liye yonke indlela eya e-sacrum (bheka izigaba zomgogodla).
I-muscle iyancipha njengoba iqhubekela phambili ngaphesheya kwezingxenyana futhi yenza ukukhanya okuncane njengoba ithethoni yayo (i-tendon ifaka isisipha nesithambo) isonga ngapha nangaphansi kwe-humerus (i-bone upper arm, ehlangene phezulu phezulu kwe-humer in the i-borgital grove.
Izenzo ze-Latissimus
Ama-lats, njengoba eyaziwa kakhulu ekuzivocavoca, ngokuyinhloko amahlombe ahambayo ehlombe nakuba ebonakala ngemuva. Bahambisa ingalo kusukela ehlombe ngezindlela ezintathu: Bavula ihlombe futhi bathathe ingalo emuva - ukunwetshwa . Bamba ingalo eduze komzimba - ukukhishwa . Bajikeleza ingalo ngaphakathi - ukujikeleza okuphakathi.
Lapho ihlombe lisesimweni esinqunyiwe, enye yezenzo ezinjengamaphiko we-latissimus dorsi kusiza ukuphakamisa phakathi kwe-torso, thorax, phezulu. Ukudonsa izibonelo kuyisibonelo esaziwayo salolu hlobo lokuzivocavoca.
I-Latissimus Dorsi Exercises
Manje ukuthi uyazi ukuthi ama-lats ashukumisela kanjani umzimba, ungaqala ukukhombisa ukuthi yiziphi izinhlobo zokuhamba ezidala umzimba wama-lat.
Ngaphandle kokuvuvukala, ukudonsa kwe-lat kungenye yezinto ezithandwa kakhulu ngama-lat exercises. Ungabona ukuthi kungani - kuyinhlanganisela yokuletha izingalo phansi futhi kusondelene nomzimba njengoba kunesiphakamiso esiphakeme se-trunk. Kodwa ukukhuphuka kanye nokudonsa lat kudinga imishini yokusebenzisa futhi lokhu kuyisayithi le-Pilates.
Ngakho ake sibheke ukuthi amanye ama-exercates ase-Pilates abandakanya kanjani imisipha ye-latissimus dorsi. I-Pilates igcwele umzimba wokuzivocavoca; singavamile ukwenza umsebenzi ohlose umsimba owodwa kodwa ama-lats abasiza ekuzivocavoca okuningi.
Ukuzivocavoca okuthatha ingalo yangaphezulu emuva futhi kuya ngasekupheleni komzimba kusebenza amaqanda. Ezinye izibonelo zifaka:
I-Dart
Ikhefu le-Leg Leg Double
Umlenze Phindela emuva
Ukuduma
Ukuzivocavoca okuningi esikwenzayo okulele ematweni oneminyango yezingalo zethu ezibhekiswe phansi kungabandakanywa kulesi sigaba kanye. Nakuba ingalo engenhla ingabonakali emuva emuva, ihlombe liyanda futhi amandla akhona. Ukugqama , ibhuloho ehlombe nejack ummese yizibonelo.
Okuncane okucashile, kodwa okubalulekile, yibubanzi obuningi ngemuva kwe-lift ngokusebenzisa umgogodla we-thoracic esiwuthola kuma-lats uma ihlombe lisendaweni ehleliwe. Ungakwazi ukuzwa lokhu ukubandakanya kwamathambo ekuzivocavoca njenge- swan prep , iplanki nama- Pilates uphakanyisa uma ucindezela izandla zakho phansi bese uphindela emuva phansi. Kunamathuba amaningi okuthola zonke izenzo ze-latissimus kuma- exercates wokusebenzisa imishini yama-Pilates . Ukwandiswa kwesifuba, ukudonsa amabhande, izintambo ezinde kanye nokude kwesikhashana emuva yizibonelo ezivela ku-reformer.
Khona-ke kukhona i-Cadillac yokudonsa, ukuzivocavoca kwenziwa nge-push ngokusebenzisa ibha, umzimba we-Ped-a-Pull wezandla zempi nezinye eziningi.
Ukuzindla kokugcina kuLatissimus Dorsi
Enye yezindlela ezinamandla kakhulu zokubamba ama-lats ukucabangela indlela le misipha enamandla ephakama ngayo ubude bomgogodla bese iphuma emoyeni, njengephiko. Njengenxusa, ivula ihlombe nengalo emhlane. Njenge-adductor, kuletha ingalo nehlombe eduze komzimba. Kuphinde kusize ekuphakamiseni i-torso ekhonsathini ngehlombe elizinzile. Uma ngibheka lezi zinhlobo zokuhamba, ngicabanga ngendlela iphiko elingase lenze umzimba uphakamise phezulu.
U-Liz Koch, onguchwepheshe we- musso we- psoas , ubonisa ukuthi i-latissimus ingumlingani we-psoas ngamandla wezintambo ezikhuphukayo nokuphuma kanye namandla we-psoas ahamba phansi. Uveza ukuthi i-psoas isondelene nomgogodla futhi isithatha ngaphakathi futhi ama-lats ayimisipha yomzimba ehambisa amandla ethu ngaphandle.
Funda kabanzi mayelana nokuzinza kwehlombe
Funda kabanzi mayelana nama-psoas nama-Pilates avela ku-Liz Koch
> Imithombo:
> Anatomy of Movement, Calais-Germain
> Izindaba Ezintsha Zokuqwashisa, uLiz Koch, 8/3/2011
> Pilates Anatomy, > Isacowitz > ne- Clippinger
> Ukwakhiwa nokusebenza komzimba, > i-Thibodeau > ne-Patton