DUMBBELL Y RAISE
Ukuzivocavoca okusebenzayo ukuqinisa i-trapezius ephansi nemisipha yehlombe ukuze udale ukuma okufanelekile kanye namalunga ehlombe anempilo.
Bamba i-dumbbell elula ezandleni zombili bese ugoba kancane umzimba wakho ongaphezulu noma ume uqonde. Yibambe isithupha sakho sibheke phezulu (i-neutral grip). Vula izingalo zakho ngokuphambeneyo phambi kwakho cishe amadigri angu-45 futhi uziphakamise ukuze zakhe umumo othi ‘Y’. Ngalesi sikhathi, gxila ekuzweni ihlombe lakho (i-scapula) licindezelwa phansi. Yima kancane phezulu, bese ubuyela kancane futhi ngokulawulayo endaweni yokuqala.
- Imisipha eyinhloko
- I-Trapezius Ephansi · I-Lateral Deltoid
- Imisipha esekelayo
- Anterior Deltoid · Serratus Anterior
- Izinga lobunzima
- Ophakathi
- Uhlobo lokunyakaza
- Ukuthunjwa Kwamahlombe kanye Nokuphakama
Ihluke kanjani ekuphakameni kwangaphambili?
Angaphambili aphakamisa izingalo aqonde ngaphambili, kuyilapho u-Y eziphakamisa nge-diagonal engu-45-degree ukukhulisa ukubandakanyeka kwemisipha ephansi ye-trapezius.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Isimo esilungile
Bamba ama-dumbbell alula futhi ume uqonde noma ulale phansi ebhentshini. Khomba izithupha zakho phezulu.
- 2
I-lift emise okuka-Y
Phakamisa izingalo zakho ngokudayela phambili. Qinisekisa ukuthi umzimba wakho wonke wenza umumo othi ‘Y’.
- 3
I-Apex Contraction
Endaweni ephakeme kakhulu, yima kancane ngenkathi uzwa ukukhuthazwa okunamandla komsipha ophansi we-trapezius kanye nengemuva lehlombe.
- 4
Yehlisa ijubane
Yehlisa kancane izingalo zakho ngenkathi ulawula isisindo. Igcina ukuqina kwehlombe.
SCAPULAR HEALTH
Isihluthulelo sempilo yehlombe, imisipha ye-trapezius ephansi
Kubantu banamuhla, umsipha we-trapezius ongenhla uvame ukushuba ngokweqile, kuyilapho umsipha ophansi we-trapezius ubuthakathaka. I-Y iphakamisa ngokukhethayo iqinisa imisipha ephansi ye-trapezius ebuthakathaka futhi ikhuthaze ukunyakaza okufanele kwe-scapula.
Lokhu kudlala indima ebaluleke kakhulu ekuvimbeleni i-shoulder impingement syndrome kanye nokwenza ngcono ukungalingani kwe-postural njengentamo yofudu noma amahlombe ayindilinga. Gxila ekukhuthazeni okunembile kunesisindo esinzima.
RANGE, LOAD & TEMPO
Khetha ububanzi nomthwalo ogcina i-Dumbbell Y Raise iphindaphindeka
Uhla oluwusizo lokunyakaza luphela ngaphambi kokuba i-torso yakho noma amalunga asebenzayo ashintshe indawo ukuze asuse umthwalo. Gcina i-trapezius ephansi · i-deltoid yangemuva ikhiqiza ukunyakaza kuyilapho i-deltoid yangaphambili · i-serratus yangaphambili isekela ukuqondanisa 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-Dumbbell Y Phakamisa kuphela ngemva kokuba yonke impinda ilandela indlela efanayo ngaphandle kobuhlungu bamalunga.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Ukusetshenziswa kwesisindo esiningi
- Lokho okubonayo
- Ukunyakaza okubandakanya ukunyakazisa i-torso noma ukusebenzisa ngokweqile umsipha ongaphezulu we-trapezius lapho uphakamisa ingalo.
- Imbangela engaba khona
- Isisindo umsipha ohlosiwe, i-trapezius ephansi, engakwazi ukusiphatha.
- Indlela yokulungisa
- Qala ngama-dumbbell alula kakhulu noma isisindo somzimba futhi ufunde ukunyakaza okufanele kwemisipha kuqala.
Shrug
- Lokho okubonayo
- Isenzakalo lapho ihlombe lidonselwa endlebeni lapho uphakamisa ingalo.
- Imbangela engaba khona
- Isenzo esinxephezelayo somsipha we-trapezius ongenhla.
- Indlela yokulungisa
- Yenza ngokucindezela amahlombe akho, uzizwe sengathi ususa amahlombe akho ezindlebeni zakho.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
I-Incline Bench Y Phakamisa
Ukwenza lo msebenzi ulele uthambekele ebhentshini elithambekile kuqinisa imisipha ephansi ye-trapezius ngokumelana namandla adonsela phansi ngokuqondile.
Ibhola Lokuzivocavoca Y Phakamisa
Lala ebholeni lokuzivocavoca ukuze uqeqeshe ukuqina okuyisisekelo ngesikhathi esifanayo.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Y Ukukhushulwa kuwumshuwalense ongcono kakhulu wamahlombe anempilo. Qaphela ukunyakaza kwehlombe lakho ngesethi ngayinye.
Imvamisa
2-3 izikhathi ngesonto
Faka njengokuvivinya umzimba kokulungisa esigabeni sakho sokufudumala noma ekupheleni kwenqubo yakho.
Ivolumu
3 amasethi, 15-20 izikhathi
Yenza kusebenze isimiso sakho sezinzwa futhi uqinise imisipha yakho egcina ukuma ngokuphindaphinda okuphezulu.
- Njalo gcina izithupha zakho zibheke esibhakabhakeni.
- Yenza lokhu ngezindololwane zakho ziqonde futhi ungagobile.
- Ungakhohlwa ukumisa imizuzwana engu-1-2 phezulu.
Imibuzo evame ukubuzwa
Ingabe iyasebenza noma ngiyisebenzisa ngomzimba wami ongenalutho?
Yebo, uma wenza ngokuma okulungile, ungakwazi ukuzwa ukukhuthazwa okwanele komsipha ophansi we-trapezius ngisho nomzimba wakho ongenalutho.
