NARROW NEUTRAL-GRIP LAT PULLDOWN
Ukudonsela phansi kwe-grip encane akuwona umsebenzi lapho udonsela isibambo phansi, kodwa kunalokho ukudonsa okuqondile ngezindololwane zakho ziqondiswe emaceleni akho.
Ividiyo ibonisa ukudonsela phansi kwe-lat lapho ubambe khona isibambo esimise okwe-V esinesandla esiwumngcingo esiwumngcingo izintende zezandla zombili zibhekane, bese udonsela isibambo usibhekise esifubeni sakho esingenhla ukusuka lapho uqala khona izingalo zakho zelulelwe ngaphezu kwekhanda lakho. Isibambo esiwumngcingo senza kube lula ukugcina izihlakala nezingalo zakho zisesimweni sokungathathi hlangothi futhi ikuvumela ukuthi wehlise izindololwane zakho eduze nomzimba wakho, okwenza kube lula ukwakha uhla olude lokunyakaza, kodwa akukona ukubamba komlingo okuzoqhubeka nokuhlukanisa ama-lats akho. Ocwaningweni oluqhathanisa nobubanzi obuthathu bokudlula ngokweqile kubantu be-15, umsebenzi jikelele we-muscle we-latissimus dorsi, trapezius, ne-infraspinatus ngokuvamile wawufana, futhi ocwaningweni oluqhathanisa ukuhlukahluka okuyisikhombisa, okuhlanganisa ukubamba okuncane okungathathi hlangothi, kubantu abanolwazi lwe-40, akukho umehluko ophawulekayo owatholakala emisipha eminingi yangemuva. Ukukhiya kwethanga, i-angle ye-torso ephindaphindwayo, indlela yendololwane nokubuya okulawulwayo kuza kuqala kunegama lokubamba.
- Imisipha eyinhloko
- I-Latissimus dorsi ne-teres enkulu
- Imisipha esekelayo
- I-Biceps brachii, i-brachialis, i-trapezius ephakathi nephansi
- Izinga lobunzima
- Osaqalayo–Ophakathi
- Uhlobo lokunyakaza
- ukudonsa okuqondile
Ingabe ukubamba okuncane kungcono kuma-lats akho kunokubambelela okubanzi?
Kunzima ukusho ukuthi lokhu kuyiqiniso ngokuphelele. Kuzo zonke izifundo, umehluko kumsebenzi we-latissimus dorsi kubo bonke ububanzi bokubamba kanye nokuma wawumncane noma wawungahambisani. Khetha ukubamba okukuvumela ukuthi wenze ukuphindaphinda kwebanga elide futhi kancane kancane ukwandisa umthwalo ngaphandle kobuhlungu.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-6 Zokuphindaphinda Okuphelele Okukodwa
- 1
Hlola ikhebuli nezibambo ezimise okuka-V
Qinisekisa ukuthi i-carabiner ikhiywe ngokugcwele, ikhebula aliphukanga noma aliqhekekile, futhi iphinikhodi yesisindo ifakwe ngokugcwele. Donsa kancane isibambo bese uhlola ukuthi ukuxhuma akuntengi.
- 2
Qondanisa iphedi yethanga nendawo yonyawo
Lapho uhlezi, lungisa ubude ukuze iphedi icindezele ngokuqinile emathangeni akho kodwa ingakucindezeli emadolweni noma ezinqeni zakho. Beka izinyawo zombili zibheke phansi futhi ungavumeli i-pelvis yakho inyakaze ukusuka kolunye kuya kolunye.
- 3
Bamba isibambo esimise okwe-V ngengalo yakho engathathi hlangothi
Goqa izintende zakho ngesibambo zibhekane bese uvala izithupha zakho. Esikhundleni sokugoqa izihlakala zakho ungene ngaphakathi, zibambe ukuze ingemuva lesandla sakho nengalo yakho kube emgqeni owodwa.
- 4
Nweba izingalo zakho zibe zinde futhi ugcine umzimba wakho uqinile
Nweba izindololwane zakho phezulu, ngaphandle kokuzikhiya, futhi ubeke izinqe zakho esihlalweni. Setha i-engeli yakho yokuqala ngokugcina umzimba wakho uqondile noma uncike emuva ngamadigri angu-10-15 ngaphandle kokuphakamisa izimbambo zakho ngokweqile.
- 5
Donsela izindololwane zakho phansi emaceleni akho
Exhale futhi uphakamise kahle isifuba sakho bese uthumela izindololwane zakho phansi nasemaceleni. Kunokuba udonse ngezandla zakho, cabanga ngezingalo zakho ezingenhla zehla eduze nomzimba wakho.
- 6
Yima kancane esifubeni esingenhla bese ubuya kancane.
Yima lapho isibambo sisondela esifubeni sakho esingenhla ngaphansi kwekholomu yakho futhi izindololwane zakho ziseduze nomzimba wakho. Nweba izingalo zakho imizuzwana engu-2–3 bese usetha kabusha ukuze uthole impinda elandelayo ngaphambi kokushaya i-weight plate.
ELBOWS DOWN
Uma unquma isiqondiso lapho indololwane yakho izohamba khona, hhayi isibambo, indlela ye-lat izocaca.
Ama-lats ahileleke kakhulu ekucindezelweni kwehlombe kanye nokwandiswa, okwehlisa ingalo engaphezulu ku-torso. Uma uzama ukuphoqa isibambo ukuthi sithinte isifuba sakho, izihlakala zakho zingase zigobe, izindololwane zakho zingase zidlule ngemuva kwe-torso yakho, futhi ukuphela kokunyakaza kungase kuphenduke umugqa. Kwanele ukuthi izindololwane zakho zibheke phansi nasemaceleni nezingalo zakho ezingaphezulu eduze nomzimba wakho.
Phezulu, gwema kokubili okulengayo okuphusha amahlombe akho ngasezindlebeni zakho, kanye nezimpinda ezikhawulela uhla lwakho lokunyakaza kangangokuthi i-scapula yakho ayinyakazi nhlobo. Nweba izingalo zakho zibe zinde phakathi kwebanga elingenabuhlungu, vumela amahlombe akho ukuthi aphendukele phezulu ngokwemvelo, futhi ulawule amahlombe akho ukuze anganyakazi ngokweqile ekudonseni okulandelayo.
Iphuzu elibalulekile: Inkomba ongayisebenzisa ngokushesha: “Phusha izindololwane zakho emaphaketheni angaphansi kwezinhlangothi zakho” kunokuthi “wehlise isibambo.”
GRIP REALITY
Ukubamba okumaphakathi okuwumngcingo kuyinketho, hhayi impendulo ephelele ekusebenziseni i-lat.
Ocwaningweni oluqhathanisa nobubanzi bokubamba, umsebenzi wemisipha jikelele wama-lats ngokuvamile wawufana phakathi kwama-overgrips amancane, aphakathi, futhi abanzi, futhi isisindo se-6RM sokubamba okuncane nokuphakathi sasiphakeme kancane kuneso sokubamba okubanzi. Ucwaningo lwakamuva alutholanga umehluko obalulekile emisipha eminingi, okuhlanganisa ama-lats, ama-trapezius aphakathi naphansi, nama-biceps, phakathi kokuhluka okuyisikhombisa kwe-lat pulldown, okuhlanganisa ukubamba okuncane kokungathathi hlangothi.
Ngakho-ke, isibambo esimise okwe-V siyithuluzi elihle lapho izihlakala namahlombe akho kukhululekile futhi ungaphinda uhla olwanele lokunyakaza. Ungase uzizwe ukhathele kakhulu izingalo ngenxa yobubanzi obukhulu bokugoba indololwane kunebha ebanzi, kodwa lokho kukodwa akusho ukuthi ukuvivinya umzimba akulungile. Hlola imizila engenabuhlungu, isivinini esilinganayo kanye nemithwalo eqhubekayo kunokuba uqondise ukuzwa kwemisipha.
TROUBLESHOOTING
Uma i-engeli yakho ye-torso nokuqondisa kwesihlakala kuvaliwe, ama-pulldown aphenduka abe imigqa noma izivivinyo zengalo.
Uma uhlehlisa umzimba wakho emuva ngaphezu kwamadigri angu-30–40 bese udonsa isibambo uye ngasesiswini sakho, ukudonsa okuvundlile kuzoba kukhulu kunokudonsa okuqondile. Ukuthambekela kancane kudala isikhala sokuthi isibambo sidlule ebusweni bakho siye phansi esifubeni sakho esingenhla, kodwa kufanele ugcine ama-degree angu-10-15 afanayo ngaphakathi noma ukuphuma phakathi nokuphindaphinda futhi ugcine i-pelvis yakho inganyakazi esihlalweni.
Uma ubambe isibambo esimise okwe-V kancane, ukugobela isihlakala sakho ngaphakathi noma ukusunduza indololwane yakho ngemuva komzimba wakho kungase kubangele ukungakhululeki phambi kwesihlakala sakho, indololwane, nehlombe. Gcina izihlakala nezingalo zakho emgqeni owodwa, futhi umise izindololwane zakho eduze nomzimba wakho njengoba isibambo sisondela esifubeni sakho esingenhla. Ayiguquli ukuqondanisa ngokuhlanganyela ukuze idonsele phansi iye phansi.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Encike ngokweqile i-torso emuva
- Lokho okubonayo
- Isikhathi ngasinye lapho udonsa, umzimba wakho ulala okungenani ama-degree angu-30-40 futhi isibambo sikhomba esiswini sakho, hhayi esifubeni sakho esingenhla.
- Imbangela engaba khona
- Njengamanje, isisindo asikwazi ukulawulwa ngokudonsa okuqondile, ngakho sisebenzisa isisindo somzimba kanye nokuhlehla.
- Indlela yokulungisa
- Yehlisa isisindo futhi ugcine i-torso angle yakho kuma-degree angu-10-15. Gcina ukuthintana kwe-pelvic nesihlalo namathanga akho ngaphansi kwephedi.
agobe isihlakala phakathi
- Lokho okubonayo
- Uyasonta futhi ucindezele isiphetho sesibambo, ingemuva lesandla sakho kanye nengalo yangaphambili igobe, futhi uzwa ingcindezi ingaphakathi kwesihlakala sakho.
- Imbangela engaba khona
- Ngizame ukukhama isibambo esiwumngcingo kakhudlwana noma ngisidonse ngesandla sami nje.
- Indlela yokulungisa
- Vala isithupha sakho, kodwa ungasiminyi ngokweqile isibambo, futhi ugcine ingemuva lesandla sakho nengalo yakho kumugqa owodwa. Uma ubuhlungu buqhubeka, sebenzisa isibambo esiphakathi nendawo.
Amahlombe akhuphukela ezindlebeni
- Lokho okubonayo
- Ngezansi, amahlombe ayancishiswa, intamo ifinyeziwe, futhi isibambo kuphela esithinta isifuba.
- Imbangela engaba khona
- Isisindo sinzima noma usidonsela phansi ngezandla esikhundleni sezindololwane zakho.
- Indlela yokulungisa
- Qala umnyakazo wokuqala izindololwane zakho zishona phansi, futhi udonse amahlombe akho kuze kufike lapho ukhululekile.
Ukubeka izindololwane zakho kude kakhulu ngemuva komzimba wakho
- Lokho okubonayo
- Isibambo siyehla siye esifubeni noma esiswini bese ingaphambili lehlombe liphumele ngaphandle.
- Imbangela engaba khona
- Bengicabanga ukuthi indawo ephansi izoholela ekufinyezweni okukhulu kwe-lat.
- Indlela yokulungisa
- Yima lapho izingalo zakho ezingenhla ziseduze nomzimba wakho futhi izibambo ziseduze nesifuba sakho esingaphezulu.
Dedela isisindo emlenzeni wokubuya
- Lokho okubonayo
- Izingalo zinwetshwa ngokushesha, izinsimbi zesisindo ziyashayisana, futhi amahlombe adonselwa phezulu ngokuzumayo.
- Imbangela engaba khona
- Ngacabanga kuphela ngesigaba sokudonsa njengokuphindaphinda, noma ukubamba kwami nezingalo kwaqala ukukhathala.
- Indlela yokulungisa
- Nweba izingalo zakho imizuzwana engu-2–3 bese ume ngaphambi kokuthi uthinte ipuleti lesisindo. Qeda isethi lapho isivinini sokubuyisela sinyamalala.
Amaphedi emathangeni axega
- Lokho okubonayo
- Lapho udonsa, amadolo akho kanye ne-pelvis kuyaphakamisa futhi umzimba wakho wonke uya phezulu naphansi eduze kwesibambo.
- Imbangela engaba khona
- Ubude bephedi buphakeme kakhulu noma indawo yokuhlala ayihambisani nohlobo lomzimba wakho.
- Indlela yokulungisa
- Yehlisa ukuze i-pad ihlale iqinile emathangeni akho kodwa ingafaki ingcindezi emalungeni akho. Beka izinyawo zombili phansi.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Ukudonsela phansi kwe-V-grip ekhanyayo
Okokuqala, funda ukulungisa amathanga akho, ugcine izihlakala zakho zingathathi hlangothi, bese ubuyela imizuzwana emi-2 kuya kwemi-3 ngesisindo esingenziwa okungenani izikhathi eziyi-15.
Misa ukudonsela phansi ukubamba okuncane
Uma isibambo sisondela esifubeni esingenhla, yima kancane umzuzwana owodwa bese uhlola indlela yendololwane ngaphandle kokuhlehla.
Ukwanda kancane kwesisindo
Gcina i-engeli ye-torso efanayo kanye nesivinini sokubuyisela ama-reps angu-8–12, bese ukhuphula izikhonkwane zesisindo isinyathelo esisodwa ngesikhathi.
Ukudonsela phansi isibambo esizimele
Sebenzisa izibambo zesokunxele nesokudla ngokuhlukene ukuze uthole indlela ekahle yezihlakala namahlombe akho futhi uhlole umehluko phakathi kwezinhlangothi ezingakwesokunxele nezingakwesokudla.
Ukudonsa okusizwayo noma ukudonsa okumaphakathi kokubambelela
Ngemva kokwenza ukudonsela phansi okungaguquki, dlulela ekudonselweni kwesisindo somzimba ngokubambelela okufanayo kokumaphakathi. Londoloza indlela yakho ngezisindo zosizo.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Ingasetshenziswa izikhathi ezingu-1-3 ngeviki njengesisekeli sokudonsa okuyinhloko okuqondile noma ukudonsa ekuqeqesheni emuva. Ngesethi yokuqala, hlola ukusabela kwehlombe nesihlakala sakho, ukuqina kwethanga, kanye nendlela yekhebula enesisindo esikuvumela ukuthi wenze okungenani ukuphindaphinda okungu-15, bese ukhetha isisindo esishiya ukuphindaphinda okungu-2–3 kuze kube sekupheleni.
inombolo
Iziqephu 8-12
I-angle ye-torso efanayo kanye nendlela yesifuba esiphezulu.
setha
2–4 amasethi
60–120 imizuzwana yokululama phakathi kwamasethi
isivinini
1–2 isekhondi donsa, 1 ikhefu isekhondi, 2–3 imizuzwana ukubuya
Lawula ngaphandle kokungqubuzana ne-weight plate
- Ngaphambi kwesethi yokuqala, hlola ikhebuli, i-carabiner, isibambo esimise okwe-V, iphini lesisindo, nephedi yethanga, bese unquma ibanga elingenabuhlungu elinesisindo esilula.
- Uma ugcina i-engeli ye-torso efanayo, izihlakala ezingathathi hlangothi, ukuphela kwesifuba esingaphezulu kanye nokubuya kwesekhondi elingu-2–3 kuzo zonke izimpinda, engeza impinda eyodwa kuseshini elandelayo.
- Ngemva kokushaya phezulu kwabaphindeli bakho oqondiwe kuyo yonke isethi, khulisa iphinikhodi yesisindo isinyathelo esisodwa nje. Uma kukhona i-torso twist noma ukubuya okusheshayo, buyela esisindweni sangaphambilini.
Imibuzo evame ukubuzwa
Isibambo kufanele sehle kude kangakanani?
Iphuzu elingezansi kwe-collarbone, eduze kwesifuba esingaphezulu kanye nengalo engenhla eduze kwe-torso kwanele. Unganciki phansi noma ubuyisele izindololwane zakho ukuze wehlise isibambo esiswini sakho.
Ngingancika kude kangakanani?
Ukuthambekela okuncane okungu-10-15 degrees ukuvumela isikhala sokuthi isibambo sidlule ebusweni bakho kwanele. Uma i-engeli ishintsha ngesikhathi sokuphindaphinda noma ulele esiswini sakho ngaphezu kwama-degree angu-30, yehlisa isisindo.
Ingabe akulungile ukuphelelwa amandla ezandleni zakho kuqala?
Ama-Pulldowns kuwumsebenzi oyinkimbinkimbi obuye usebenzise ama-flexible endololwaneni, ngakho-ke kuyinto evamile ukuzwa ukukhathala kwengalo. Kodwa-ke, uma izihlakala zakho zibophana noma umzimba wakho ugxuma, yehlisa isisindo futhi ulungise indlela yakho yendololwane nesivinini sokubuya.
Ingabe kufanele ngiyeke ngokugcwele amahlombe ami alenga phezulu?
Nweba izingalo zakho phakathi kwebanga elingenabuhlungu futhi uvumele amahlombe akho ukuthi ahambe ngokwemvelo, kodwa gwema ukulenga okungenzi lutho lapho amahlombe akho edonswa khona ngokuzumayo ngenxa yesisindo. Lawula impinda elandelayo ngokubuya kwesekhondi elingu-2–3.
Ngingakwazi ukwenza lo msebenzi esikhundleni sokudonsa?
Kokubili kuwukudonsa okuqondile, kodwa indlela umzimba obanjwe futhi ulayishwe ngayo ihlukile. Uma inhloso yakho kuwukwenza ukudonsa phezulu, kunenzuzo ukushintsha umnyakazo ngokudala amandla kanye nendlela enamadonsi abambayo amancane bese nizijwayeza ukudonsa okulekelelayo ndawonye.
Ubufakazi nezinkomba
- 1. Andersen et al. - Ukuqhathaniswa kwe-6RM nomsebenzi wemisipha ngobubanzi bokubamba kwe-lat pulldown
- 2. Carangelo et al. - Umsebenzi wemisipha wokuhlukahluka okuyisikhombisa kwe-lat pulldown okuhlanganisa nokubamba okuncane kokungathathi hlangothi.
- 3. Lusk et al. - I-Lat pulldown grip ububanzi, isiqondiso se-forearm, nomsebenzi wemisipha
- 4. Lehman et al. - Ukuqhathaniswa komsebenzi wemisipha ngokunyakaza kokuqeqeshwa kwe-lat
