BAND PULL-APART
I-band ukudonsa-ngaphandle akukhona ngokuthumela izandla zakho kude; kuwukuthunjwa okuvundlile okuletha isikhungo sebhande esifubeni ngenkathi kugcinwa ubude bengalo obufanayo.
I-band pull-apart ukuthunjwa okuvundlile kwehlombe okwenziwa ngokwelula izingalo zombili kuye ukuphakama kwesifuba nokuhambisa ibhande elinwebekayo lihlukanise kwesokunxele nakwesokudla. Imisipha yebhande lehlombe - okuhlanganisa i-deltoid yangemuva, i-trapezius ephakathi, ne-rhomboids - isebenza ndawonye, futhi amaphethini okuvula angahluka ngokuma kwesandla kanye nendlela yengalo. Izifundo ze-Electromyography ze-band pull-apart zibonise umehluko ekusebenzeni kwe-infraspinatus, trapezius, kanye ne-posterior deltoid kuye ngokuma kwesundu kanye nezindlela ezivundlile eziqhathaniswa ne-diagonal. Ungawenzi ube lula lo msebenzi njengokuthi "ucindezela i-scapulae" noma ucabange ukuthi uphatha isimo esithile se-cuff ye-rotator. Kunalokho isebenzise ngokusekelwe ebangeni lapho kugcinwa khona i-engeli yendololwane kanye ne-torso ngaphandle kokuhlehla ihlombe ekubambeni kwebhande lamanje.
- Imisipha eyinhloko
- i-deltoid yangemuva · i-trapezius ephakathi · ama-rhomboids
- Imisipha esekelayo
- infraspinatus · teres minor · trapezius ephansi
- Izinga lobunzima
- Osaqalayo
- Uhlobo lokunyakaza
- ehlombe ukuthunjwa ovundlile
Ingabe ibhendi kufanele ithinte isifuba?
Cha. Beka phambili ububanzi lapho kugcinwa khona i-engeli yendololwane nomzimba. Uma amahlombe akho ehlehla noma ama-arches akho aphansi ngaphambi kokuba ibhande lifinyelele esifubeni, yima ngaleso sikhathi futhi unciphise ukumelana.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-6 Zokuphindaphinda Okuphelele Okukodwa
- 1
Hlola ibhendi nendawo ezungezile
Ngaphandle kokwelula ibhendi yonke, yiskene ukuze uthole ukuhlukana, izindawo ezincishisiwe, ukunamathela, noma ukushintsha kombala. Yima lapho kukhona indawo nhlangothi zombili nangemuva kwakho ukuze ungashayi izinto noma abantu. Ungasebenzisi ibhendi eyonakele.
- 2
Fanisa amandla ebhendi nesikhala sesandla
Bamba ibhande ngokucindezela okukhanyayo ukuze lingantengantengi lapho izingalo zakho zelulelwe phambili. Uma ungeke ukwazi ukugcina umzimba wakho kanye nendawo yendololwane kuze kube sekugcineni, sebenzisa ibhande elilula noma wandise isikhala sakho sesandla. Ungayisongi ibhande izikhathi eziningi esandleni sakho ukuze uyivikele.
- 3
Zinzisa izinyawo zakho nomzimba wakho
Beka izinyawo zakho ngobubanzi be-hip-width futhi ungawakhiyi amadolo akho. Beka izimbambo zakho phezu kwe-pelvis yakho futhi uqinise kancane isisu sakho nama-glutes. Gcina intamo yakho ende futhi ubheke phambili.
- 4
Qala ngezingalo ezinde ekuphakameni kwesifuba
Bamba izandla zakho zibe banzi kancane kunobubanzi behlombe bese uzinweba zifinyelele ukuphakama kwesifuba. Sebenzisa i-overgrip ingemuva lezandla libheke phezulu futhi ugcine izihlakala ziqondile. Ungakhiyi izindololwane; awagobise kancane kuphela ukuze usethe i-engeli yesokunxele.
- 5
Vula izandla zombili emaceleni ngesivinini esifanayo
Khipha umoya kancane ngenkathi uhambisa izandla zakho ezindaweni eziphambene. Gcina ibhande emugqeni ovundlile ekuphakameni kwesifuba cishe akukho shintsho ku-engeli yendololwane, futhi ungavumeli amahlombe akhuphukele ezindlebeni.
- 6
Yima phakathi kwebanga elilawulwayo bese ubuyisela
Misa isikhashana umzuzwana ongu-1 lapho izingalo zicishe zihambisane nomzimba futhi isikhungo sebhande siseduze kwesifuba esingaphezulu. Ungaphoqeleli izandla zakho ngemuva kwakho; buyela ekuqaleni imizuzwana emi-2-3 bese ulungiselela irep elandelayo ngaphambi kokuba ibhendi ibe buthaka.
TENSION & WIDTH
Isikhala sesandla namandla ebhendi kunquma ibanga lokuqeda kuqala
Amabhendi e-elastic andisa ukumelana njengoba elula, ngakho ububanzi bokuqeda bunzima kakhulu. Uma welula kusengaphambili ibhande ngokweqile kusukela ekuqaleni, kungase kudingeke ugobe izindololwane noma uncikise umzimba womzimba kamuva kusethi. Khetha ukushuba kwesimo esikuvumela ukuthi uvule izingalo zakho cishe emaceleni ekuphindaphindweni kokuqala futhi ugcine indlela efanayo okungenani izimpinda eziyi-10.
Kunokuba uphoqelele ububanzi obubanzi ngebhande eliqine kakhulu, kungcono ukuthola ikhono ukuze kufane nesihlakala, indololwane, nobude behlombe kusetshenziswa ibhande elilula. Ukumelana nebhendi okuphakeme kungakhuphula umsebenzi emisipha embalwa yamahlombe, kodwa ukusebenza kwemisipha okukhulu akusho ngempela ukuma okungcono noma umphumela ongcono wokwelapha.
Iphuzu elibalulekile: Imibandela yokuzama manje: ukungezwani kokuqala okulula · izingalo ezinde okumele uqedele ngazo · 10 reps ngobude obufanayo
SHOULDER & SCAPULA
Vumela ukuthunjwa okuvundlile kwengalo engenhla kanye nokunyakaza kwemvelo kwangemuva kwe-scapula ndawonye
Njengoba izingalo zivuleka emaceleni, i-humerus ihamba ngemuva ngokuhlobene ne-torso futhi i-scapula ngokwemvelo ihlehla emuva ku-rib cage. Awudingi ukubamba i-scapulae iqinile kusukela ekuqaleni kuze kube sekupheleni noma uwaphoqe ndawonye ngokweqile ekugcineni njengokungathi ayashayisana. Sebenzisa ububanzi obugcina intamo ibe yinde ngaphandle kokuphuma phambili kwamahlombe.
Izifundo ze-EMG zokudonsa ngebhande beziyisivivinyo esifushane kubantu abadala abasebasha abanempilo eqhathanisa umsebenzi wemisipha webhande lamahlombe kuzo zonke izikhundla zezandla nezindlela. Kunokuba ucabange ukuthi ukuma kwentende eyodwa kungcono kakhulu kuwo wonke umuntu, qala uqinisekise ukuthi ukuhluka okuvundlile okunengemuva lesandla phezulu - njengoba kukhonjisiwe kuleli khasi - kungaphindwa ngaphandle kobuhlungu.
TROUBLESHOOTING
I-elbow flexion kanye nesandiso somzimba kuyizimpawu zokuthi ibhendi inamandla kunendlela yakho yamanje
Uma izindololwane zigoqa futhi izandla zihlezi zibheke esifubeni, udonsa njengomugqa esikhundleni sokunweba ibhande. Khulisa isikhala sesandla sakho noma shintshela kubhendi elula, futhi ugcine i-engeli encane yokuqala yendololwane iye ekupheleni.
Uma ugoba iqolo eliphansi, uphakamisa izimbambo, noma uphakamisela amahlombe ngasezindlebeni zakho, unxephezela ububanzi bengalo obulinganiselwe ngokunyakaza kwe-torso kanye nezicupho ezingaphezulu. Nethezeka amadolo, beka izimbambo phezu kwe-pelvis, futhi uvule kuphela kuze kube yilapho amahlombe eqala ukuhlehla.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Ukuqala ukungezwani kuphezulu kakhulu
- Lokho okubonayo
- Izandla ziyaqhaqhazela kusukela ku-rep yokuqala, futhi amahlombe ayaphakamisa noma ama-elbows agoba ngaphambi kokuthi uvule phakathi.
- Imbangela engaba khona
- Ibhendi iqine kakhulu noma isikhala sesandla sincane kakhulu.
- Indlela yokulungisa
- Shintshela kubhande elilula noma wandise isikhala sesandla ukuze ukwazi ukugcina indlela efanayo yokuphindaphinda okungu-10+.
Ukugoba izindololwane nokudonsa njengomugqa
- Lokho okubonayo
- Ekuqedeni izindololwane zihamba ngemuva kwe-torso futhi izandla zihlala ziseduze nesifuba.
- Imbangela engaba khona
- Awukwazanga ukulawula ukumelana sekwephuzile kwebhendi ngezingalo ezinde, ufinyeze i-lever.
- Indlela yokulungisa
- Lungisa i-engeli encane yendololwane edalwe ekuqaleni bese ucabanga ukususa izandla.
Izihlakala ziyagobeka noma zizungeziswe
- Lokho okubonayo
- Ingemuva lesandla nengalo akukho emgqeni owodwa futhi isibhakela esisodwa kuphela esizungeza phezulu noma phansi.
- Imbangela engaba khona
- Ukubamba kwe-asymmetrical noma ukubamba ibhande ngezandla zeminwe kuphela.
- Indlela yokulungisa
- Fanisa ubude bebhendi nokujula kokubambelela kuzo zombili izandla bese ubeka izibhakela zakho njengezandiso zamangalo.
Amahlombe akhuphukela ezindlebeni
- Lokho okubonayo
- Njengoba uvula izingalo, intamo yakho iyancipha futhi i-trapezius engenhla ibonisa ukungezwani okuphezulu.
- Imbangela engaba khona
- Ibhendi iqine kakhulu noma ubude bengalo bungaphezu kwebanga lamahlombe akho lamanje.
- Indlela yokulungisa
- Yehlisa ukumelana futhi wehlise izandla ngamasentimitha ambalwa emgqeni ovundlile ovumela intamo ende.
Incike emuva ukuze udale ububanzi
- Lokho okubonayo
- Ekugcineni izimbambo ziyaphakama, i-pelvis ishintshela phambili, futhi umzimba utshekele emuva.
- Imbangela engaba khona
- Weqe uhla lwamahlombe akho uzama ukwenza ibhande lithinte isifuba sakho.
- Indlela yokulungisa
- Beka izimbambo zakho phezu kwe-pelvis yakho bese ume ngaphambi nje kokuba i-torso inyakaze. Ibhendi ayidingi ukuthinta isifuba sakho.
Ukukhulula ibhendi ekubuyiseni
- Lokho okubonayo
- Izandla ziya phambili ngokushesha, ibhendi iyantenga, noma isuke esandleni sakho.
- Imbangela engaba khona
- Ukuphatha kuphela isigaba esivulekile njengokuzivocavoca noma ukubamba okukhathele.
- Indlela yokulungisa
- Hlanganisa izingalo kancane kancane imizuzwana emi-2-3 bese ume ngaphambi kokuthi kuphele ukushuba kwesimo. Qeda isethi uma ukubamba kwakho kuxega.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Ukuvuleka kwengalo okusekelwe udonga
Yima ufulathele odongeni bese uvula izingalo zivundlile ngaphandle kwebhande ukuze ufunde i-torso nokuphakama kwehlombe.
Ibanga elifushane elinebhande lokukhanya
Ekuphakameni kwesifuba, vula izandla kuphela ngo-20-30 cm ngenkathi ugcina ukuqondanisa kwesihlakala nendololwane.
Ububanzi obugcwele bebhendi evundlile idonsa ngokuhlukana
Sebenzisa ububanzi obulawulekayo obugcwele bese ume isekhondi elingu-1 ekupheleni.
Ibhendi yokubuyisela kancane kancane
Ngemva kokuvula, buyela phezu kwamasekhondi angu-3–4 ukuze ulawule ukumelana sekwephuzile kanye nebhalansi yesokunxele.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Sebenzisa izikhathi ezingu-2-4 ngeviki njengendlela yokufudumala kancane emsebenzini wasemuva nasemahlombe noma njengesisekeli ekupheleni kweseshini. Ukuze amasethi okufudumala abeke phambili ikhwalithi yokunyakaza kunokukhathala; kumasethi omsebenzi qala ngebhendi eshiya ukuphindaphinda okungu-2-3 endaweni ebekiwe. Ukuvuselelwa kwehlombe elibuhlungu kuncike ekuxilongweni komuntu ngamunye kanye nemigomo; ungacabangi ukuthi lesi senzo esisodwa sithatha indawo yesu elenzelwe wena.
I-Reps
10–20 amakhasi
Gcina ubude besandla obufanayo kanye ne-engeli yendololwane
Amasethi
2–4 amasethi
Phumula imizuzwana engu-30–60 phakathi kwamasethi
I-Tempo
1–2 isekhondi ngaphandle · 1 isekhondi ikhefu · 2–3 isekhondi ukubuya
Lawula ibhendi ukuze ingabuyeli emuva
- Lapho isihlakala, indololwane, ukuphakama kwehlombe, kanye nesimo somzimba kugcinwa kuyo yonke i-rep, engeza ukuphindaphinda ngaphambi kokwandisa ukumelana.
- Ngemva kokufinyelela phezulu kwebanga lerep eliqondiwe kuyo yonke isethi, nciphisa isikhala sesandla sakho kancane noma uye ebhendini ngesinyathelo esisodwa esiqinile; ungakhulisi kokubili okuguquguqukayo ngesikhathi esisodwa.
- Uma ububanzi bokuqedela bufinyela noma amahlombe akho eqala ukugoba futhi ama-elbows agobe, buyela ekuphikiseni kwangaphambili. Imibala yebhendi iyahluka kumkhiqizi, ngakho-ke ungaqhathanisi ukumelana nombala wodwa.
Imibuzo evame ukubuzwa
Ingabe kufanele ngihlanganise i-scapulae ngokugcwele?
Vumela i-scapulae ukuthi ihambe ngokwemvelo ngemuva ngengalo; lokho kwanele. Ungaphoqi ukuminya ekugcineni okuphusha ingaphambili lamahlombe phambili noma okufinyeza intamo.
Ingabe izintende kufanele zibheke phezulu noma phansi?
Ukwenza kusebenze imisipha kungahluka ngokuma kwesandla futhi ayikho impendulo eyodwa elungile yawo wonke umuntu. Lo mboniso ukhombisa ukugcwala ngemuva kwesandla phezulu; qala ufunde lokho kuhlukahluka futhi uqinisekise ukuthi ungakuphinda ngaphandle kobuhlungu.
Ngingakwenza lokhu nsuku zonke?
Ukunyakaza kokulungiselela ukukhanya kungenziwa kaningi, kodwa kulandisa ngobuhlungu bemisipha, ukukhathala, kanye nevolumu yezinye izivivinyo zokudonsa. Uma ifomu liwohloka noma ubuhlungu bamalunga buqhubeka, nciphisa imvamisa nokumelana.
Ingabe lokhu kuhle ekubuyiseleni ubuhlungu behlombe?
Kungaba inketho eyodwa yokuqeqesha imisipha yebhande lehlombe, kodwa imbangela yobuhlungu kanye nokuzivocavoca okufanele kuyahlukahluka kumuntu. Uma ubuhlungu buqhubeka noma unezinhlungu zasebusuku noma ubuthakathaka, funa ukuhlolwa kuchwepheshe wezokunakekelwa kwempilo kunokuba uzinqumele wena.
Ubufakazi nezinkomba
- 1. Lee et al. - Ukuqondiswa kokunyakaza, ukuma kwesandla, nomsebenzi wemisipha yehlombe ngesikhathi sokuhlukana kwebhande
- 2. Sung et al. - I-angle yokuthunjwa kwamahlombe, ukumelana nebhande, nokusebenza kwemisipha yamahlombe
- 3. U-Tsuruike no-Ellenbecker - Ukuhlehliswa kwe-scapular kanye ne-trapezius ephansi, i-infraspinatus, nokusebenza kwe-deltoid
- 4. Haik et al. - Ukusebenza kwe-Infraspinatus kanye ne-trapezius ngesikhathi sokuhlehla kwe-scapular ngaphansi komthwalo oqhubekayo
- 5. Ithi et al. - Umthwalo wokuthunjwa ovundlile we-Elastic-band kanye nomsebenzi wemisipha yamahlombe
