Umhlane wakho uhlanganisa ezinye zezinhlanzi ezinkulu emzimbeni, imisipha esetshenziswa nsuku zonke ukusekela umgogodla nomzimba wakho. Imisipha yangemuva iphinda ihlanganise ezinye izihluthulelo ezisemqoka , ikakhulukazi ama-lats.
Ukuthuthukisa le misipha ngeke nje unike umzimba wakho isilinganiso esikhulu, kuyokusiza ukuba ube nesisekelo esiqinile, esiqinile kuzo zonke izinhlobo zemisebenzi yansuku zonke.
Ama-lats, aka i-latissimus dorsi, yi-muscle enkulu ngemuva. Lezi zinhlanzi zitholakala ngaphesheya komhlane futhi zihamba ukusuka emuva kwehlombe kuze kube sezinqulwini. Lezi zinhlanzi zibambe iqhaza ekwenzeni izinkomba, njengokudonsa ukuvula umnyango noma, ekuzivocavoca, ukwenza ukudonsa.
Ngenxa yalokhu ukunyakaza, ukujwayela okujwayelekile kwe-lat kuhilela ukudonsa noma ukunyakaza. Ukuzivocavoca okulandelayo kubonisa izindlela ezehlukene ongasebenzisa ngayo imisipha ye-lat esebenzisa ama-dumbbells namaqembu okumelana nawo.
Khumbula ukuthi lezi zinhlanzi ezinkulu ukuze usebenzise isisindo esinzima kakhulu, kuye ngokuzivocavoca.
Ukudala Ukuqeqeshwa Kwakho Kwe-Lat
- Abaqalayo : Khetha izivivinyo ezimbili bese wenza ama-1-2 amasethi we-12-16 reps. Ukukhetha okuhle kungaba yimizila eyodwa yezingalo zezingalo futhi uhlezi imigqa esebenzisa ibhande lokumelana . Lezi zivivinyo zizoqondisa imisipha kancane kancane ukuze ungayinselela umzimba wakho ngendlela ehlukile.
- Inter / Adv : Khetha izindlela ezimbili ezihlukene ezimbili. Isibonelo, umugqa we-dumbbell olandelwa i-barbell row kanye ne-straight arm pull. Zama ukuhamba okuhlukahlukene ngezinhlobo ezahlukene zemishini ukuze usebenzise imisipha yakho ngendlela ehlukile. Hamba ngezinqola ezingu-2-3 zezintambo ezingu-8-12, ukuphumula phakathi kwamasethingi.
- Sebenzisa isisindo esanele noma ukumelana ukuthi ungagcwalisa inombolo oyifunayo ye-reps.
- Yenza umsebenzi wokubuyela emuva ngokugcwele ngokufaka izitho zomzimba wakho wangemuva futhi wehlisa emuva .
I-One - Row Row One Leg Leg
Ukwenza umugqa ngomlenze owodwa kuneza inselele yokulinganisela futhi, ngenxa yaleso sizathu, cishe uzosebenzisa isisindo somzimba.
Ukuze uqale, susa isisindo kwesilonda sokunene nesiphakamiso esivela ezinkalweni, uthatha isifuba sondela phansi njengoba uphakamisa umlenze wesokunxele ngqo ngqo. Umzimba wakho kufanele ube oqondile kusuka ekhanda kuya esithendeni.
Bamba odongeni ngokulinganisela uma udinga. Kusukela kulesi sikhundla, donsela u-elbow phezulu bese uhamba kancane.
Uma uzizwa ukhululekile, thatha umlenze phansi futhi uphumule kalula ezinzwaneni, ugcine isisindo esiningi emlenzeni wangaphambili. Phinda u-12-16 u-reps ohlangothini ngalunye.
2 - I-Lat iqhuma ngamabhande
I-lat idonsa ngezinsimbi zifana nomshini wokudonsa u-lat endaweni yokuzivocavoca. Uma ufuna ukwenza lo msebenzi ube inselele nakakhulu, ungasebenzisa umnikazi womnyango weqembu lakho futhi ulivikele emnyango ngaphezu kwakho.
Uma kungenjalo, bamba ibhande phezulu bese ucindezelezela emuva ukuze udonsele izintambo phansi emgqeni wezintambo.
Ukwenza kube nzima, yibamba ibhande ngezandla zisondelene ndawonye. Ungenza futhi lokhu kusebenza ingalo eyodwa ngesikhathi sokuthutha okubhekiswe kakhudlwana.
Phinda u-12-16 kabusha.
I-3 - I-Barbell Rows
Ngesikhathi ama-dumbbells evumela ukuthi usebenze ohlangothini ngalunye ngabanye, i-barbell ikuvumela ukuthi uphakamise isisindo esinzima kakhulu kunalokho ongakwenza ngezinsimbi ezihlukene.
Ukuze uqale, ubambe i-barbell ngezintende zezandla ezibhekene nazo bese uphawula kusukela ezinqulwini kuze kube yilapho isihluthulelo sakho sise-angle-45 degree. Awufuni ukwehlisa umthamo kakhulu ngoba lokho kungalimaza emuva, ikakhulu uma isisindo sakho sinzima.
Ukugcina amadolo egobile ukuvikela emuva, thatha ibha ngqo bese ucindezela emuva ukudonsa i-barbell ekubhekeleni inkinobho yakho yesisu.
Phinda u-12-16 kabusha. Ungaphinde wenze lokhu kuhamba ngezintende zezandla, njengase-biceps curl.
4 - I-Dumbbell Pullovers
Izikhukhula ziwumsebenzi omkhulu ngoba zisebenza amaqembu amaningi emisipha ngesikhathi esisodwa-ama-lats, isifuba kanye ne-triceps. Uma uyenze ebhola, uhlanganisa nomzimba wakho ophansi nomgogodla.
Ukuze uqale, ungene endaweni yebhuloho obambe isisindo ngqo phezulu. Uma usungusha kulokhu kuhamba, qala ngesisindo sokukhanya.
Ukugcina izingalo ngqo, ukugoba kancane kancane, ukunciphisa isisindo sakho ngemuva kwezinga eliphakeme noma kuze kube yilapho uzwa ukhululekile.
Cindezela emuva bese ususa kancane kancane isisindo ukuze uqale, uphinda ngokuphindaphindiwe ngo-12-16.
5 - Rowgade Row
Lokhu kuvivinya umzimba kuhlanganisa okuncane kakhulu, kanye nomzimba ophansi.
Ukuqala, ungene endaweni yeplanethi ezandleni nasezinzwaneni noma ngamadolo. Bambelela emabhokisini amabili izintende zibhekene. Uma lokhu kuphazamisa izandla zakho, zama eyodwa kuphela ngesikhathi.
Ukubamba indawo yeplanki, ukunye ukugoqa isisindo ngasinye kuze kube sehla ku-12-16.
Uma lokhu kunzima kakhulu, kwenze lokhu kudlule ngamadolo akho, ugcine amadolo ngqo ngaphansi kwezinyopho nezandla ngaphansi kwamahlombe.
6 - Thinta ama-Ups
Akukho uhlu lwama-back exercises oluzophelela ngaphandle kokukhuluma ngokudonsa phezulu. Lezi mhlawumbe ziyinkimbinkimbi yazo zonke izinhlobo zokubuyela emuva ngoba uphakamisa isisindo somzimba wakho kude kakhulu emhlabathini.
Uma ungumuntu omusha wokudonsa, kunezindlela zokuguqula ukuhambisa futhi kancane kancane wakhe amandla okuphakamisa umzimba wakho wonke.
Qala ngokubeka isihlalo noma isitophi esiphezulu ngaphansi kwebha yokudonsa. Ngezandla zikhulu kunamahlombe, hlela unyawo olulodwa (noma zombili izinyawo uma kudingekile) esihlalweni futhi usebenzise ukuthi amandla ukudonsa umzimba wakho phezulu.
Yehla bese uphinda ngokuphindaphinda okungu-8 noma ngaphezulu.
Ngokuhamba kwesikhathi, ungazama ukusebenzisa okuncane kusuka emzimbeni wakho ophansi nokuningi kusuka emzimbeni wakho ongaphezulu. Ungazama futhi le nguqulo: Sebenzisa isitulo ukuzitholela endaweni bese uzithoba kancane ngaphandle kwesihlalo.
Lezi zibizwa ngokuthi ama-negatives, okuyindlela enhle yokwakha amandla angaphakathi emzimbeni.
I-7 - I-Dumbbell Rows
Ngenxa yalokhu ukunyakaza, wena uphuqa kusuka okhalweni, ugcine emuva flat futhi abs engagxile. Izisindo (okumele zibe sehlangothini olunzima) zihlale phansi bese ucindezela emuva ukuze udonsa ama-elbows kuze kufike ezingeni le-torso.
Awufuni ukugoqa izisindo, kodwa sebenzisa ngempela imisipha yangemva ukulawula ukunyakaza. Izindwangu kufanele zimise ngaphezu kwezinga le-torso.
Ngenxa yokuthi uguqa ngezinsimbi ezilenga phansi, umhlane wakho ophansi usebenza kanzima ukuze ugcine umzimba wakho usezingeni. Bhonqa ngamadolo uma uzizwa unesibindi esingaphansi futhi ugcine i-abs yakho ingene.
8 - One Arm Row
Ngomugqa owodwa wesigcawu, ungavame ukuhamba ngisho nakakhulu ngoba manje usekela emuva ngemuva kwakho ngesandla esisodwa komunye umlenze, ngokungafani nemigqa yesandla kabili.
Kulo msebenzi, qhafaza i-lat njengoba udonsa i-elbow kuze kube sezingeni eliphansi. Phezulu, faka amahlombe ndawonye ukuze uthole imisipha eminingi ehilelekile. Nciphisa isisindo bese uphinda u-12-16 u-reps ngakunye.
9 - Uhlezi imigqa enezinkampani zokuphikisa
Ukumelana namaqembu kungashintsha yonke imishini yokudoba. I-band yokumelana ikunika amandla ekuhambeni kwakho, ngakho-ke imisipha yakho ye-muscle izoshayela kancane kancane.
Ngenxa yalokhu kuthutha, ungayenza ukuma noma uhlezi. Gcoba ibhande elizungezile into eqinile phambi kwakho bese ubamba izingalo esandleni ngasinye. Hamba emuva ngokwanele ukuthi unenkinga enzima ebhentshini.
Ukugcina ihlombe phansi, cindezela emuva ukuze uhlele imigqa, ukuma ezingeni le-torso. Dedela bese uphinda u-12-16 kabusha.
I-10 - I-Bent Over Row With Bands
Ngenxa yalokhu kuthutha, hamba ibhande ngaphansi kwezinyawo zombili bese ubamba ibhande eduze kwezinyawo. Lokhu kuzokuvumela ukuthi uthole izinkinga eziningi ebhanini kunokuba ubambe izingqinamba.
Ngenhla yangemuva futhi efana nephansi (noma osondelene nayo), donsela izintambo phezulu, ubeke ezingeni le-torso.
Lokhu kuhambelana ukuncoma okukhulu kumigqa ye-dumbbell, okwengeza uhlobo oluhlukile lokuqina komsebenzi.
Phinda u-12-16 kabusha. Lokhu kuhamba kuhle kakhulu ekushintsheni kwetem. Isibonelo, qalisa ngemigqa engu-8, bese ugcina izingxube phezulu ekuhambeni, yenza amaphuzu amancane angu-8 futhi aphuthumise ukwandisa isikhathi sakho ngaphansi kwengcindezi.
11 - Iplanethi Yamandla Ngemijondolo
Ukuzivocavoca okuthuthukisayo kuhlasela izinyoni ezimbili ngetshe elilodwa. Iplanethi ivuselela i-abs, i-back back, nomzimba ophansi.
Ukwengeza umugqa kusho ukuthi usebenze okuyisisekelo ngisho nangaphezulu njengoba ulinganisela umzimba ngakwesinye isandla, futhi usebenza namathambo.
Ukuze uqale, ungene endaweni yeplanethi ezandleni nasezinzwaneni ezinamaphiko amakhulu. Ukuze ushintshe, yenza lokhu kuhamba emadolweni. Bambelela ku-kettlebell njengoba kubonisiwe noma i-dumbbell bese udonsa u-elbow phezulu.
Phansi futhi uphinde uphinde uphinde uqhubeke u-12-16 ngenkathi uphethe iplanki sonke isikhathi. Thatha ikhefu bese ushintsha izinhlangothi.
12 - I-Dumbbell ihamba ngeBands
Enye indlela enhle yokwengeza nokuqina okukhulu emsebenzini wakho we-lat ukuhlanganisa izisindo ezinamaqembu wokumelana.
Ukuze uqale, ugibele ibhande phansi kwezinyawo zakho bese ugoqa uhlangothi ngalunye lwebhande eduze kweqoqo lezinqunu. Qinisekisa ukuthi ungabamba ngokuphepha isisindo ngasinye ngaphandle kokuwayeka.
Ungase ufune ukuhamba kancane phezu kwezisindo ngokungezwa kwebhande.
Ithiphu kusukela ezinkalweni futhi ugcine umhlane uphahla futhi ungabikho lapho ugibela izisindo phezulu futhi phansi ukuze uphinde ube ngu-12-16.
13 - Izindleko ezihlukile zeDumbbell
Enye indlela yokushintsha imigqa yendabuko ye-dumbbell ukuwashintsha ukusuka kwesokudla kuya kwesobunxele.
Lokhu kusebenze ingqikithi encane futhi ikuvumela ukuthi ugxile engxenyeni eyodwa ngesikhathi.
Ukuze uqale, phumula kusuka ezinkalweni bese ugcina umhlane uphansi. Khipha kancane kancane i-elbow, ukuyidonsa kuze kube sezingeni elincane. Ngaphansi futhi manje uphakamise i-elbow kwesokunxele ibe umugqa. Okunye, ukuthatha isikhathi sakho ngempendulo ngayinye ye-12-16 reps.
14 - Izibhamu Zezikhali Eziqondile
Lo msebenzi uhlose emuva, kodwa futhi uhlose i-triceps kanye. Ukulinganisela ebhola kusho ukuthi umhlane wakho omncane nemilenze usebenza ukuze uqinise umzimba wakho.
Ukuze wenze lokhu, unamathisele ibhande elizungezile into eqinile phambi kwakho nehova uzibeke wena ibhola ngaphansi kwesibindi. Qinisekisa ukuthi ude kakhulu kude nehange ukuze ube nokuhlupha ebhentshini.
Qala ngezingalo ngqo phambi kwakho futhi, uzigcine uziqonde, uzidonsa phansi futhi ubuyele ngemuva kwakho, ucindezela emuva. Phinda u-12-16 kabusha.
15 - Amabhuloho e-Barbell
Ukusebenzisa i-barbell kwandisa amandla alo mdlalo kancane kancane. Ngokungafani ne-dumbbell pullovers, uzofuna ukugcina ama-elbow akho agijima sonke isikhathi ukuze ungahambi kakhulu futhi ugcine uphonsa isisindo.
Qala ebhentshini ophethe i-barbell ngezandla eziseduze ndawonye ngaphandle kwe-ribcage. Ukugcina izintambo zigobile, phakamisa isisindo bese uthatha izingalo emuva kwekhanda.
Cindezela emuva ukuze udonsa i-barbell emuva ukuze uqale futhi uphinde ubuyekeze ngo-12-16.
16 - Row Compound
Le ntuthuko eguquguqukayo isebenza ngamathambo, kodwa futhi isebenza emuva okuphansi, glutes kanye hamstrings.
Ungase ukhethe ibhande elinzima kulo msebenzi ukuze uthole okuningi.
Gcoba ibhande nxazonke izinto eziqinile phambi kwakho uphinde ubuyele emuva uze uzizwe uxhaso ku-band.
Ithiphu kusuka ezinkalweni, amadolo aphethwe kancane futhi engabikho, egcina izingalo ziqondile. Sukuma futhi, ngesikhathi esifanayo, udonsa izintambo ezingeni le-torso ezingeni lokunyakaza.
Dedela bese uphinda u-12-16 kabusha.