LAT PULLDOWN
I-lat pulldown akuwona umsebenzi lapho wehlisa khona ibha phansi, kodwa kunalokho kuwukuzivocavoca lapho uthumela khona izindololwane zakho phansi bese udonsa umhlane wakho.
I-lat pulldown wumsebenzi wokudonsa oqonde ngqo ohlanganisa ukulungisa amathanga akho kuphedi bese udonsa ibha ubheke esifubeni sakho esingaphezulu ngokubamba okubanzi okungaphezulu, njengoba kuboniswe kuvidiyo. Ama-lats, ama-biceps brachii, ama-teres major, nemisipha ezungeze amahlombe ehlombe asebenza ndawonye, futhi kuhle ukuzijwayeza ukudonsa ngendlela efanayo ngesisindo esilungisekayo ngaphambi kokufunda ukudonsa. Kodwa-ke, ukuvula izandla zakho ngokubanzi ngangokunokwenzeka akusho ngokuzenzakalelayo ukuthi ama-lats akho azosetshenziswa kakhulu. Ocwaningweni oluqhathanise ngokuqondile ububanzi bokubamba, umsebenzi we-lat wawuvame ukufana ebangeni elicishe libe izikhathi ezingu-1-2 ububanzi behlombe, futhi isisindo esasingase siphakanyiswe sasingaphansi kancane ngenxa yokubamba okwakubanzi kakhulu. Sebenzisa ukubamba okubanzi kuvidiyo njengendawo yokuqala, kodwa khetha ububanzi obuvumelana nezihlakala namahlombe akho futhi bukuvumela ukuthi ugcine izindololwane zakho ziphansi.
- Imisipha eyinhloko
- lats
- Imisipha esekelayo
- I-Biceps brachii, i-teres major, i-trapezius ephakathi/ephansi, i-deltoid yangemuva
- Izinga lobunzima
- Osaqalayo
- Uhlobo lokunyakaza
- Hlala futhi udonse intambo eqondile
Ukubamba kufanele kube banzi kangakanani?
Okokuqala zama izikhathi ezingu-1-1.5 ububanzi bamahlombe akho. Ocwaningweni, umsebenzi we-latissimus dorsi ebangeni le-1-2-fold ngokuvamile wawufana. Ububanzi banele ukulawula kokubili indawo yokuqala yesandiso sengalo kanye nendlela yesifuba engenhla ngaphandle kokugoba isihlakala.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-6 Zokuphindaphinda Okuphelele Okukodwa
- 1
Hlola iphinikhodi, ikhebuli, nokuxhumana kwebha
Qinisekisa ukuthi iphinikhodi yesisindo ifakwe ngokugcwele futhi uhlole ishethi yekhebula, ama-pulleys kanye ne-carabiner ukuze kubonakale umonakalo. Qiniseka ukuthi ibha ende igxile ngokuqinile futhi ungabeki izandla zakho noma izinto eduze kwesitaki sesisindo.
- 2
Faka amaphedi emathangeni ngokuqinile
Lungisa ubude ukuze uma uhlezi esihlalweni, ukwazi ukufaka umunwe owodwa noma emibili phakathi kwamathanga akho angaphezulu kanye nephedi. Beka yonke ingxenye yonyawo lwakho phansi bese ugoba amadolo akho cishe ama-degree angama-90 ukuze ungaphakamisi umzimba wakho phezulu.
- 3
Bamba ukubamba okunethezekile okubanzi
Yima futhi ubambe ibha ibe banzi kunobubanzi behlombe, kodwa ungayiphoqi ize iyofika ekugcineni. Sebenzisa ukubamba okuvaliwe ingemuva lezandla zakho libheke ebusweni bakho futhi izithupha zakho zigoqe ibha. Ngemuva kokuhlala phansi, qiniseka ukuthi izihlakala zakho zihambisana nezingalo zakho.
- 4
Beka izimbambo zakho kanye ne-pelvis phezulu komunye nomunye futhi uncike emuva kancane.
Beka amathanga akho ngaphansi kwephedi futhi uphakamise isifuba sakho ngokwemvelo. Qinisa izisu zakho bese utshekisa umzimba wakho kancane usuke usuka ume mpo ukuze ugweme ukuphakamisa izimbambo zakho ngokweqile. Gcina intamo yakho ende futhi ubheke phambili ngqo noma phezulu kancane.
- 5
Thumela izindololwane zakho phansi futhi uzidonsele esifubeni sakho esingaphezulu.
Exhale futhi wehlise izindololwane zakho ziye phansi nasemaceleni. Vumela ibha idlule phambi kobuso bakho futhi ibheke esifubeni sakho esingenhla ngaphansi kwekholomu yakho, futhi ucabange ngezindololwane zakho zinyakaza kuqala kunokudonsela ibha phansi ngezandla zakho.
- 6
Ukwelulwa kwengalo okulawulwayo kuyilapho kugcinwa ukungezwani
Uma ibha isiseduze nesifuba sakho esingenhla, ungagodli umhlane wakho noma ubuyisele amahlombe akho emuva. Phakamisa ibha imizuzwana engu-2–3, uqondise izindololwane zakho futhi uvumele amahlombe akho ukuthi ajikelezise phezulu ngokwemvelo, kodwa qala ukuphindaphinda okulandelayo ngaphambi kokuba isitaki sesisindo sishaye.
SEAT & THIGH PAD
Qinisekisa ukuthi ama-pads akho ethanga aqinile ukuze ukwazi ukwehlisa ibha esikhundleni sokwehlisa umzimba wakho.
Uma i-pad iphakeme kakhulu, ama-hips namadolo akho azophakamisa esihlalweni lapho udonsa isisindo, futhi uhla lwakho lokunyakaza luzohluka isikhathi ngasinye. Ngokuphambene, amaphedi akudingeki abe phansi kangangokuthi acindezela kabuhlungu emathangeni akho. Khomba ibanga elincane phakathi kwezinyawo zakho ezithinta phansi kanye namathanga akho angawi.
Ungagxumi noma usonte amahlombe akho ukuze ubambe ibha. Uma ibha iphezulu, yibambe ngezandla zombili phambi kwesihlalo sakho bese wehlisa umzimba wakho kancane ukuze ungene ngaphansi kwephedi. Ekupheleni kwesethi, lawula izingalo zakho, qondisa, phakamisa umzimba wakho, futhi ukhulule ibha.
Iphuzu elibalulekile: Hlola ngaphambi kokusetha: Ingabe amathanga akho awaphumi ngaphansi kwephedi lapho uphakamisa amadolo akho?
GRIP WIDTH
Ukubamba okubanzi kuyindlela eyodwa nje, hhayi ukushintshwa okuyimfihlo ukuze uvule ama-lats akho
Ocwaningweni oluqhathanisa ububanzi bokubamba okungaphezulu phakathi kwe-1.5 ne-2 izikhathi ububanzi behlombe, kwakungekho umehluko ophawulekayo emsebenzini wemisipha ye-lats, trapezius, ne-infraspinatus phakathi nokunyakaza konke. Ngokubambelela kobubanzi behlombe kanye nobubanzi obumaphakathi, i-6-rep max yayiphakeme kancane kunokubambelela okubanzi kakhulu. Yenza ukukhetha kwakho ngokusekelwe ekutheni ungakwazi yini ukwelula izingalo zakho ngokugcwele futhi wehlise ibha phambi kwesifuba sakho ngaphandle kobuhlungu, kunokuba usakaze izandla zakho ngokuhlukana.
Ezifundweni eziqhathanisa nokuma kwe-forearm, i-overhand yayinomsebenzi we-latissimus dorsi ophezulu kunomsebenzi owenziwe ngaphansi, kodwa ocwaningweni lwakamuva oluqhathanisa ukuhlukahluka okuningi, umehluko ekusebenzeni kwemisipha yangemuva ngokubambelela akuzange kubonakale. Kunokuba unqume ukubamba ngokuphelele ngokusekelwe kumanani we-electromyography ocwaningweni olulodwa, sebenzisa i-overhand njengoba kukhonjiswe kuvidiyo njengesisekelo futhi usebenzise okuhlukile okunethezeka ezihlakaleni, izindololwane, namahlombe.
BAR PATH & TORSO
I-bar idlula phambi kobuso futhi ifinyelele esifubeni esiphezulu, ne-torso kuphela ehlala ngaphandle kwendlela yayo.
Ncikela emuva kancane nje ekuqaleni, njengoba ukugcina umzimba wakho umile ngokuphelele kungabangela ibha ukuthi ishaye ubuso bakho. Uma wehlisa izindololwane zakho ngenkathi ugcina leyo engeli, ibha izodlula phambi kwekhala lakho nesilevu futhi ingene ngaphansi kwekholomu yakho. Uma uncika kakhulu emuva ukuze wehlise ibha iye esiswini sakho, ukudonsa kwakho kuqonde kuzobe kuseduze nomugqa.
Esicwaningweni esiqhathanisa ama-lat pulldowns phambi kwesifuba nangemuva kwentamo, enye indlela yayingaphakeme kuzo zonke izici ngenxa yokusebenza okuhlukile kuye ngokuthi i-muscle ne-contraction zone. Umzila we-back-of-the-neck udinga ukujikeleza kwangaphandle ngekhanda phambili namahlombe avulekile, ngakho-ke inzuzo etholakala ekuhambeni okuyisisekelo ayibonakali. Njengoba kuboniswe kuvidiyo, beka phambili indlela yokwehlisa ibha phambi kobuso bakho nokugcina intamo yakho isendaweni engathathi hlangothi.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Gxilisa umzimba wakho emuva kakhulu futhi udonse njengomugqa.
- Lokho okubonayo
- Njengoba ibha yehla, isifuba sakho sibheka ophahleni futhi ibha iya ngasesiswini sakho.
- Imbangela engaba khona
- Njengamanje unobunzima bokulawula isisindo usidonsele siqonde phezulu noma uzimisele kakhulu ukusiyisa phezulu esifubeni sakho.
- Indlela yokulungisa
- Yehlisa isisindo futhi ugcine umzimba omncane uncike osungulwe ekuqaleni. Yima ebangeni elilawulwayo izindololwane zakho zibheke phansi, ngaphandle kokuthi ibha ithinte isifuba sakho esingaphezulu.
Yehlisa ibha ngemuva kwentamo yakho
- Lokho okubonayo
- Isilevu nekhanda kuqhutshekelwa phambili bese kuthi ibha idlula ngaphansi kwekhanda.
- Imbangela engaba khona
- Kuphakathi kokuthi ulandela inkolelo endala yokuthi indlela engemuva kwentamo ingcono kuma-lats, noma uhlukanisa umshini ngokungalungile.
- Indlela yokulungisa
- Buyisela ibha phambi kobuso bakho bese uncikisa umzimba wakho kancane ubheke esifubeni sakho esingaphezulu. Uma uphatheke kabi ehlombe noma entanyeni, sebenzisa isibambo esincane noma esingathathi hlangothi.
Hlikihla bese udonsela amahlombe akho ngasezindlebeni zakho
- Lokho okubonayo
- Intamo iba mfushane futhi amahlombe aphakama ngaphambi kwezindololwane.
- Imbangela engaba khona
- Ungadonsela ibha phansi ngezandla zakho kuphela noma umzimba wakho uxhuga ngokuphelele lapho uqala.
- Indlela yokulungisa
- Cabanga ngokugcina intamo yakho ende nezindololwane zakho phansi. Ungawaphoqeleli amahlombe akho, kodwa sebenzisa isisindo esingabangeli ukuthi amahlombe akho akhuphuke kakhulu.
Gobisa isihlakala sakho bese udonsa ngengalo yakho kuphela
- Lokho okubonayo
- Ingemuva lezandla ligoqeka emuva bese kuthi izingalo nama-biceps kuqale isondo, kusale izindololwane ngaphambili.
- Imbangela engaba khona
- Ukubamba kwakho kungase kube banzi kakhulu, noma udonsa ibha ngezandla esikhundleni sokuyicindezela phansi.
- Indlela yokulungisa
- Nciphisa ukubamba kwakho kancane futhi ubeke izihlakala zakho zihambisane nezingalo zakho. Gcina izandla zakho ku-loop futhi ugxile ekuhambiseni izindololwane zakho phansi.
Shiya ibha bese ushaya isitaki sesisindo.
- Lokho okubonayo
- Ingxenye yokubuya iyashesha futhi i-disc ihlale inomsindo omkhulu njalo.
- Imbangela engaba khona
- Ingxenye yokudonsa kuphela eyayibhekwa njengempinda, noma isisindo nokukhathala kwakungaphezu kwamandla.
- Indlela yokulungisa
- Nweba izingalo zakho imizuzwana engu-2-3 futhi ugcine ukungezwani kuze kube ngaphambi nje kokuthinta idiski. Ukuze uthole impinda yokugcina, phakamisa kancane ibha ngenkathi uyibambe bese uyasukuma.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
ukudilika kwehlombe
Ngezisindo ezilula, zijwayeze izigaba ezincane zokunyakazisa ihlombe phezulu naphansi ngezindololwane zakho cishe ziqonde.
I-Neutral Grip Lat Pulldown
Uma amahlombe akho engakhululekile kubha, funda ukudonsa okuqondile okufanayo nezibambo ezibheke ezandleni zakho.
i-lat pulldown emisiwe
Ephuzwini lapho ibha isondela esifubeni esingaphezulu, yima kancane umzuzwana owodwa bese uyisekela ngomhlane wakho ngaphandle kokuhlehla kwe-torso.
isethi yokusebenza ejwayelekile
Phinda i-engeli ye-torso efanayo kanye nendlela yebha ngokuphindaphinda okungu-8 kuya ku-12, ushiye ukuphindaphinda okungu-2.
Ukudonsa phezulu okusizwayo
Uma indlela yakho yokudonsela phansi isizinzile, xhumanisa ukudonsa okuqondile okufanayo ngokukhipha isisindo sakho ebhendini noma emshinini.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Ingasetshenziswa izikhathi ezingu-1-3 ngesonto njengendlela yokudonsa eqondile yokuzivocavoca emuva. Uma wenza ama-pull-ups kuseshini efanayo, beka ukunyakaza ofuna ukukufunda kuqala bese ulungisa inani elihlanganisiwe lamasethi kuzo zombili izivivinyo ukuze angeqi ububanzi obungabuyiselwa.
inombolo
Iziqephu 8-12
Gcina i-angle ye-torso kanye nendlela yesifuba esiphezulu
setha
2–4 amasethi
Imizuzu engu-1-2 yokululama phakathi kwamasethi
isivinini
2–3 isekhondi ukubuya
Gcina ukungezwani ngaphambi kokushaya kwesitaki
- Uma amathanga akho ekhiyiwe futhi ibha isendleleni efanayo engenhla yesifuba kukho konke ukuphindaphinda, engeza ukuphindaphinda okukodwa kuseshini elandelayo.
- Khulisa iphinikhodi kuphela uma usufike phezulu kubameleli bakho oqondiswe kuyo yonke isethi futhi unezimpinda ezingaba ngu-2 ezisele.
- Uma kufanele uncike kakhulu noma uwise ibha ukuze uqedele i-rep, qedela isethi futhi wehlise isisindo sesethi elandelayo.
Imibuzo evame ukubuzwa
Ngingakwazi ukuncika umzimba wami ongaphezulu emuva?
Ukuthambekela okuncane kulungile, kwanele ukwenza indawo yokuthi ibha idlule ebusweni bakho. Kodwa-ke, lapho udonsa kakhulu, ulala kakhulu noma umugqa uya ngasesiswini sakho, bese ukhuphuka ukuhlehla kanye nokudonsa okuvundlile. Gcina i-engeli encane efanayo kuyo yonke isethi.
Ingabe ibha kufanele ithinte isifuba sakho?
Akudingekile ukuthi ithinte. Kuya ngobude bengalo nobubanzi behlombe lokunyakaza. Ububanzi bokugcina bomuntu kulapho intamo nezihlakala zingathathi hlangothi, izindololwane zehliswe ngokwanele, futhi umzimba awusatsheki ngokuqhubekayo.
Ingabe i-neck lat pulldowns ingcono emhlane wakho?
Asikho isizathu sokukholelwa ukuthi ingcono njalo. Umehluko ekusebenzeni kwemisipha phakathi kwengaphambili lesifuba nangemuva kwendlela yentamo ubuhluka kuye ngesigaba somsipha nokufinyezwa. Kunokuba ukhiphe ikhanda lakho ngaphandle bese uzungeza amahlombe akho ngendlela engathandeki ukuze udale indlela ngemuva kwentamo yakho, sebenzisa indlela ephambi kwesifuba sakho.
Yini okufanele ngiyenze uma ukucasuka kwenzeka engalweni yami kuphela?
Cabanga ngokwehlisa isisindo kanye nobubanzi bokubambelela, ugcine izihlakala zakho ziqondile, futhi uthumele izindololwane zakho phansi. Ukusebenzisa ukuphumula kwesekhondi elingu-1 phezulu kanye nokubuya kwesekhondi elingu-2–3 kwenza kube lula ukwehlisa ukuhlehla futhi uthole umuzwa wokubambelela emhlane wakho.
Ubufakazi nezinkomba
- 1. Andersen et al. - Ukuqhathaniswa kwamandla nomsebenzi wemisipha ngobubanzi bokubamba kwe-lat pulldown.
- 2. Lusk et al. - Imithelela yobubanzi bokubamba kanye nokuma kwengalo yengalo emsebenzini wemisipha ye-lat pulldown.
- 3. Padovan et al. - Ukuqhathaniswa kwe-high-density electromyography ye-lat pulldowns phambi kwesifuba nangemuva kwentamo.
- 4. Signorile et al. - Ukuqhathaniswa kwe-lat pulldown ye-shoulder muscle ukusetshenziswa ngokuma kwesandla
- 5. Bunsenso et al. - Ukuqhathanisa umsebenzi wemisipha wangemuva wezinguquko eziyisikhombisa ze-lat pulldown.
