BEHIND-THE-NECK PULLDOWN
Ama-pulldowns alawulwa ngemuva kwentamo athuthukisa uchungechunge lwamahlombe angaphezulu kwe-lat nangemuva uma kwenziwa ngokuma okuqinile, ukulawulwa kwe-scapular, nokuqhubeka komthwalo olondolozayo. Lokhu kuzivocavoca kubeka ibha ngemuva kwekhanda futhi kudinga ukulungiswa kwamasu ngamabomu ukuvikela i-glenohumeral joint; uma kwenziwa ngendlela efanele ihambisana nohlelo lokudonsa olulinganiselayo kodwa idinga ukunakwa okuqinile ekunethezekeni kwehlombe nokuhamba.
I-back-the-neck pulldown iwukudonsa okuqondile okwenziwe kusuka emshinini ohlezi noma ikhebula elibamba okubanzi, ukwehlisa ibha ngemuva kwekhanda kuya ku-trapezius engenhla noma isisekelo sogebhezi. Ngoba indlela ithatha i-humerus iye ekuthunjweni okuvundlile kanye nokuzungezisa kwangaphandle ebangeni lokugcina, ukunyakaza kushintsha imishini ye-scapulohumeral uma kuqhathaniswa nokudonsa phansi ngaphambili. Lowo mugqa oguquliwe wokudonsa ungakhuphula i-deltoid engemuva kanye nokugcizelela kwe-upper-lat kwabanye abaphakamisayo, kodwa futhi kwandisa ukucindezeleka kumalunga e-acromioclavicular kanye ne-glenohumeral uma kwenziwa ngaphandle kokunaka ukuma, ukuhamba kwehlombe, nomthwalo ofanele. Lo mhlahlandlela uhamba ngokusetha okunembayo, ukuqhubekela phambili okukhulayo, amaphutha obuchwepheshe ajwayelekile kanye nezinkomba zokulungisa, kanye nohlelo olufushane olulandelanayo lokuhlanganisa umsebenzi ube umjikelezo olinganiselayo. Funda lo mhlahlandlela uma uhlose ukusebenzisa ama-pulldowns angemuva kwentamo njengokunyakaza kwesesekeli sokuqina kwe-upper-back noma ukuthuthukiswa kwehlombe elingemuva. Uma unezinhlungu zehlombe zamanje, ukulimala kwehlombe kwakamuva, noma umlando wokufakelwa, thintana nomtholampilo oqeqeshiwe ngaphambi kokuzama lokhu kunyakaza. Yima ngokushesha uma uzwa izinhlungu ezibukhali, ukubamba imizwa, noma ukulahlekelwa uhla kungazelelwe ngenkathi wehlisa noma ubuyisela ibha.
- Imisipha eyinhloko
- I-Latissimus dorsi, i-Teres enkulu, i-Posterior deltoid
- Imisipha esekelayo
- I-Rhomboids, i-trapezius ephakathi, i-Biceps brachii, ama-flexible Forearm, Iziqinisi eziyisisekelo
- Izinga lobunzima
- Ophakathi
- Uhlobo lokunyakaza
- Ukudonsa okuqondile ngokuhlehla kwe-scapular kanye nokuthunjwa okuvundlile kwehlombe okulawulwayo
Ingabe abasaqalayo bangakwazi ukudonsa ngemuva kwentamo?
Abasaqalayo bangazama inguqulo efushanisiwe neyebanga elilula kakhulu ngemva kokuba bakhe amandla ayisisekelo okudonsa ngama-pulldowns angaphambili kanye nemigqa ehlezi. Beka kuqala ukuhamba nokusebenza kweketanga elingemuva kuqala. Uma umphakamisi ehlangabezana nokungakhululeki okuhlangene phakathi nebanga elincishisiwe, kufanele agweme indlela engemuva kwentamo futhi asebenzise ukudonsa okubheke phambili okubheke phambili kanye nemigqa evundlile esikhundleni salokho.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Ukuma kwesihlalo nesifuba
Setha ukuphakama kwesihlalo ukuze kuthi lapho ubamba ibha futhi uhlale uqondile, izingalo zakho ezingenhla zingakwazi ukuhlehla ngaphandle kokuthi i-torso idilikele phambili. Isifuba sakho kufanele siphakanyiswe futhi sisekelwe umgogodla wethoracic ohileleke: cabanga 'isifuba esiziqhenyayo' kunekheji yezimbambo ezivuthayo. Lungisa amaphedi amadolo ukuze ubambe amathanga akho endaweni ukuze ukwazi ukubopha umzimba ngemilenze futhi ugweme ukusebenzisa umfutho ovela phansi. Ngaphambi kokulayisha, hlola uhla olufushane lokunyakaza ukuze uqinisekise ukuthi amahlombe akho akhululekile ngemuva kwekhanda.
- 2
Ububanzi bokubamba nokubekwa kwesandla
Sebenzisa ukubamba okubanzi kancane kunobubanzi behlombe ukuze uthole ibhalansi phakathi kokuzibandakanya kwe-lat nokuphepha kwehlombe; ukubamba okuncane kakhulu noma okubanzi kakhulu kungashintsha ukuma kwehlombe futhi kwandise ubunzima. Goqa izithupha kubha futhi ugcine isihlakala esingathathi hlangothi. Gcina izindololwane zilandelela phansi futhi emuva kancane—ungawaqhumisi ngokuphawulekayo ngaphandle. Misa ukubamba okuqinile kodwa okungaqinile ukuze uvumele umhlane ongaphezulu nama-lats enze umsebenzi kunezingalo.
- 3
Ukwehla ngaphansi kokulawula
Qala i-rep ngayinye ngokukhipha umoya ogcwele, olawulwayo njengoba uqala ukudangala kwe-scapular kanye nokuhlehla kancane. Donsela ibha phansi ku-arc ebushelelezi ukuze izandla nezindololwane zihambe ngemuva kwendiza yekhanda kuyilapho i-torso ihlala imile. Yehlisa ibha kuphela kuze kube yilapho ukuhamba kwakho kwehlombe nokunethezeka kuvumela-abaphakamisi abaningi bazoyeka nge-bar ethinta isisekelo se-skull, abanye ezingeni le-trapezius ephezulu; gwema ukuphoqelela ibha emqaleni uma uzwa ukuncinza. Kuwo wonke ukwehla, gcina i-torso ezinzile futhi ugweme ukuncikisa ikhanda phambili noma ukugoba umhlane ongezansi.
- 4
Ukubuyisela okulawulwayo bese usetha kabusha
Buyisela ibha endaweni yokuqala ngaphansi kokulawula kwemisipha, uvumele amahlombe ukuthi adonse futhi i-scapulae iqhubekele phambili kuphela ngokwanele ukusetha kabusha ukungezwani-ungaphumuli ekumeni okuyindilinga. Gcina ukunyakaza kuqhubekayo futhi kunesigqi futhi usebenzise i-tempo evumela ukuthi uzwe ama-lats nama-deltoid angemuva asebenza ngokumelene nokumelana. Phefumula ngesigqi; ngokuvamile donsa umoya njengoba ubuyela ekuqaleni bese ukhipha umoya ngesikhathi sokudonsa. Setha kabusha amahlombe akho njengoba kudingeka phakathi kwama-reps ukuze ulondoloze ikhwalithi yokuphindaphinda ngakunye.
FORM & STRENGTH
Ukusebenza kahle, i-scapular mechanics, nokujwayela okuphephile kwehlombe
Isigaba A - Ukusetha okuqhubekayo kanye nezimpawu zokuma: Ngaphambi kokwengeza umthwalo, qinisekisa ukunwetshwa kwe-thoracic kanye nokuma kwekhanda okungathathi hlangothi. Hlala umude ngokutshekisa i-pelvic kancane ngemuva ukuze ugweme i-hyperlordosis. Cindezela ngokugcwele i-scapulae ukuze ususe i-shrug phezulu kokunyakaza; lokhu kufinyeza ububanzi bokusebenza ku-trapezius engenhla futhi kunciphisa ukufakwa kwe-passive ku-acromion. Dala ukungezwani ngokuqinisa izinyawo nezimbambo kancane ukuze ugcine umzimba uzinzile; gwema ukuhumusha i-torso emuva ukuze unxephezele ukunyakaza kwehlombe okulinganiselwe. Uma ubeke umkhawulo ekujikelezeni kwangaphandle, yenza ukuzivocavoca kwe-thoracic mobility kanye ne-posterior cuff/rotator cuff warm-ups ngaphambi kokuzama indlela engemuva kwentamo. Yakha amandla kuqala ngamarowu angaphambili kanye nemigqa ehlezi ngokubambelela eduze, bese wethula kancane kancane ukunyakaza kwebanga elifushane ngemuva kwentamo ngomthwalo olula ukuze uhlole ukubekezelela.
Isigaba B - Ukulawula indlela ye-Scapular ne-humeral, kanye nokuthuthukiswa kwamandla okugqinsiwe: Gxila ekuqaliseni ukuphindaphinda kusuka ku-scapulae: donsa amahlombe phansi (ukucindezeleka) bese ubuyisela emuva (ukuhlehlisa) ngephethini ehlanganisiwe kunokumane ugobe izindololwane. Lokhu kulandelana kuchemile ama-lats nama-rhomboid ukuze abelane ngomthwalo futhi ayeke ukucindezeleka okukodwa ekuhlanganyeleni kwe-glenohumeral. Sebenzisa i-arc ebushelelezi kunokwehla okuqondile: ibha kufanele ihambe ngemuva kwekhanda ngejika elilawulwayo, futhi izindololwane kufanele zehle futhi zihlehle kancane. Uma uqhubeka, beka phambili ukungeza izimpinda ngokulawula okuqinile noma ukhuphula ububanzi bokunyakaza ngokukhuphukayo kunokweqa okukhulu kwesisindo. Uma uhlangabezana nokungakhululeki ebangeni lokugcina, finyeza ukwehla futhi usebenzise ububanzi obugcwele ngokudonsela phansi ngaphambili nokunye ukudonsa okuvundlile noma okuqondile kuze kube yilapho ukuhamba kuthuthuka. Cabangela ukushintshanisa lesi senzo sibe ohlelweni lwakho njengesisetshenziswa esihleliwe sezigaba ezithile kunokuba kube insika yeviki yabo bonke abaqeqeshwayo.
RANGE, LOAD & TEMPO
Khetha ububanzi nomthwalo ogcina i-Behind-the-Neck Pulldown iphindaphindeka
Uhla oluwusizo lokunyakaza luphela ngaphambi kokuba i-torso yakho noma amalunga asebenzayo ashintshe indawo ukuze asuse umthwalo. Gcina i-latissimus dorsi, i-teres enkulu, i-deltoid yangemuva ekhiqiza ukunyakaza ngenkathi i-rhomboids, i-trapezius ephakathi, i-biceps brachii, ama-flexible forearm, ama-core stabilizers asekela ukulungiswa okufanayo kusukela ekuphindaphindweni kokuqala kuya ekugcineni.
Sebenzisa isigaba sokwehlisa esilawulwayo esingamasekhondi amabili kuya kwamathathu futhi ugweme ukugxuma phakathi noguquko. Uma ukuphindaphinda kokugcina kuba kufushane, ngokushesha, noma ngokubonakala kwehluke kweyokuqala, yehlisa umthwalo noma misa isethi ngaphambi kokuba isu liphuke.
Iphuzu elibalulekile: Thuthukisa i-Behind-the-Neck Pulldown kuphela ngemva kokuba yonke impinda ilandela indlela efanayo ngaphandle kobuhlungu bamalunga.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Ukusebenzisa i-torso ukuncika kanye nomfutho
- Lokho okubonayo
- Ukuncika okukhulu emuva kwe-torso, ukunyakaza okubuyela emuva ngokushesha, noma ukubhampa okubonakalayo ukuze kufinyelelwe entanyeni.
- Imbangela engaba khona
- Umthwalo oweqa amandla okudonsa atholakala ngokulawula okuqinile kwe-scapular-humeral noma ukuzama ukufanisa imithwalo yabanye abaphakamisi.
- Indlela yokulungisa
- Yehlisa isisindo futhi umise kabusha i-torso ende, eqinile. Gxila ekuqaliseni ukuphindaphinda ngakunye kusuka ekucindezelekeni okulawulwayo kwe-scapular kanye nokuhlehla kunokushayela kwe-hip. Uma umfutho uphikelela, yenza amasethi alula ngokumisa isikhashana phezulu ekwehleni ukuze uqinise inqubo eqinile.
Ukuzungezisa kwangaphakathi okweqile noma ububanzi bokuphela obuphoqelelwe
- Lokho okubonayo
- Ukuncinza okucijile noma ukubamba ngaphambili noma ngaphezulu kwehlombe ngesikhathi sokwehla, ukungakwazi ukwehla kahle, noma ukuhlehla okuyisinxephezelo.
- Imbangela engaba khona
- Ihlombe elinganele lokujikeleza kwangaphandle, ukubamba okudonsela i-humerus endaweni engaphephile, noma ukuphoqelela ibha ngaphansi kunehlombe elingabekezelela.
- Indlela yokulungisa
- Yeka ukwehla lapho ubona ubuhlungu obubukhali. Nciphisa noma shintsha ukubamba futhi ufinyeze ububanzi bokunyakaza ukuze ibha ihlangabezane nokunethezeka phezulu ehlombe kunangemuva kogebhezi. Faka ukusebenza kwe-rotator-cuff, amasethi okuzungezisa kwangaphandle kwebhendi, nomsebenzi wokuhamba kwe-thoracic ngaphambi kokuqhubekela phambili ibanga.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Nciphisa ububanzi bese unweba kancane kancane
Qala ngobubanzi obunqanyuliwe ngemuva kwentamo: vumela ibha ukuthi ihambe kuphela iye phezulu kwe-trapezius kunesisekelo sogebhezi. Uma le ndlela emfushane inethezekile futhi ikhwalithi ihambisana kumasethi amaningi, kancane kancane engeza ama-intshi angu-1–2 obubanzi kumaseshini ambalwa kuyilapho ugcina ukulawula okuqinile kwe-scapular. Lokhu kugcina impilo yehlombe ngenkathi kuvumela ukuzivumelanisa nezimo.
Yakha amandla eketanga langemuva ngezisetshenziswa zokunyuselwa
Beka kuqala imigqa evundlile, ukudonsa kobuso, kanye nezimpukane ezihlehlayo njengezinto eziyisisekelo zamasonto onke ukuze uqinise ama-deltoid angemuva, ama-rhomboid, nama-rotator angaphandle. Sebenzisa ama-pulldowns angemuva kwentamo njengesesekeli esihleliwe uma lezo zicubu namaphethini okunyakaza seziqinile; qhubeka layisha kancane futhi ugweme ukuhlanganisa amasethi asindayo angemuva kwentamo nomsebenzi omkhulu ongaphezulu kuseshini efanayo.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Hlanganisa ama-pulldowns angemuva kwentamo kuhlelo lomzimba ophezulu olinganiselayo njengokunyakaza okungeziwe kwehlombe elingemuva kanye nokuthuthukiswa kwe-upper-lat. Yiphathe njengesisekeli sobuchwepheshe esikhundleni sokuhlanganisa okuyisisekelo okufanele kwenziwe kanzima kwabaningi abaqeqeshwayo. Gcizelela ukulawula okuqhubekayo, ukufudumala okwanele, kanye nevolumu ye-posterior-chain ehambisanayo ekuhlukaniseni ukuqeqeshwa kwamasonto onke.
Imvamisa
2x ngeviki
Beka ama-pulldowns ngemuva kwentamo ngokuhamba kwesikhathi kuseshini njengesisetshenziswa ngemuva kokuzivocavoca okuyisisekelo kokudonsa okuqondile noma kwemigqa.
Ivolumu
3 ~ 4 amasethi, 10 ~ 12 reps
Khetha isisindo esivumela ifomu eliqinile kuwo wonke ama-rep; yehlisa umthwalo uma ifomu liphuka kuma-reps amabili wokugcina.
- Yenza njalo ukufudumala kwe-rotator-cuff nokuhamba kwe-thoracic ngaphambi kokulayisha lokhu kuhluka.
- Uma uzwa ubuhlungu obubukhali, ukubamba, noma ukungazinzi kwamalunga nganoma isiphi isikhathi, yeka ukuvivinya umzimba futhi ubuyele ekushintshashintsheni okuphephile (ukudonsa ngaphambili, ukudonsa kwe-neutral-grip lat, noma imigqa) kuze kube yilapho umtholampilo noma umqeqeshi oqeqeshiwe eqeda ukuqhubeka.
Imibuzo evame ukubuzwa
Kufanele ngimatanise kanjani lo msebenzi nokunye okudonsayo?
Sebenzisa ama-pulldowns angemuva kwentamo njengomnyakazo wesibili noma wezinsiza. Bahlanganise nezivivinyo ezihambisanayo eziqinisa iziqinisi ze-scapular nama-rotator angaphandle njengokudonsa kobuso, ukuzungezisa kwangaphandle okunebhande, nemigqa ehlezi. Gwema ukwenza amasethi asindayo angemuva kwentamo ngaphambi kokucindezela okuphezulu okuphezulu noma ukubhena kanzima ukuze unciphise ukucindezelwa kwehlombe okunqwabelene ngeseshini eyodwa.
