STRAIGHT ARM PULLDOWN
Ukudonsela phansi kwengalo eqondile akukhona ukuvivinya umzimba lapho ucindezela khona ibha ngezingalo zakho, kodwa kunalokho ukuzivocavoca lapho uletha izingalo zakho ezingaphezulu ku-torso yakho ku-arc yezingalo zakho ezeluliwe.
Ukudonsela phansi kwengalo eqondile kuvidiyo ukunyakaza okuhlangene kwehlombe kwekhebula lapho umuntu ebamba khona ibha eqondile ku-pulley ephezulu futhi ehlise ingalo ukusuka ngaphambi kwekhanda ukuya ethangeni ngaphandle kokushintsha i-engeli yendololwane. I-latissimus dorsi inamathele ku-humerus futhi inomthelela ekwandiseni, ukucindezela, nokujikeleza kwangaphakathi kwehlombe. Ucwaningo lwe-anatomical luye lwabika ukuthi, ngenxa yesakhiwo sayo se-muscle ende, ingakwazi ukukhiqiza amandla kuyilapho ubude bayo bushintsha kakhulu kulo lonke uhla lwamahlombe lokunyakaza. Kodwa-ke, izifundo eziqinisekisa ngokuqondile ukukhula kwemisipha yesikhathi eside kwalo msebenzi ngokwawo noma 'ukukhuthazwa kwemisipha ye-latissimus dorsi iyodwa' kunomkhawulo. Ngakho-ke, kunokuba uvale ngokuphelele indololwane noma uphoqelele ihlombe lehlombe phansi, kunembe kakhulu ukulisebenzisa njengendlela yokuzivocavoca eyisizayo ekhiqiza ukunyakaza kwengalo ephezulu kanye ne-lat tension ngaphakathi kwebanga elingenabuhlungu.
- Imisipha eyinhloko
- I-Latissimus dorsi ne-teres enkulu
- Imisipha esekelayo
- I-deltoid yangemuva, ikhanda elide le-triceps brachii, imisipha yesisu
- Izinga lobunzima
- Osaqalayo–Ophakathi
- Uhlobo lokunyakaza
- Isandiso sehlombe esihlangene ngendololwane esilungisiwe
Ingabe kufanele ngiqondise izindololwane zami ngokugcwele?
cha. Goba ngobumnene ama-degree angu-10-20 futhi ugcine cishe i-engeli efanayo kukho konke ukuphindaphinda. Kubaluleke kakhulu ukususa ingalo engenhla ehlombe kunokukhiya ilunga.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-6 Zokuphindaphinda Okuphelele Okukodwa
- 1
Ukuhlola ama-pulleys aphezulu kanye nemigoqo eqondile
Bamba i-pulley endaweni ephakeme kakhulu futhi uqiniseke ukuthi ibha eqondile ikhiyelwe ngokugcwele ku-loop yekhebula. Xhuma iphinikhodi esisindweni esilula futhi uqale uhlole ikhebuli ukuthi igugile, ama-snags kanye nethrafikhi ezungezile.
- 2
Misa indawo yokuqala isinyathelo esisodwa noma ezimbili ngemuva
Bamba ibha nge-overgrip ebanzi kancane kunobubanzi behlombe bese uthatha isinyathelo noma ezimbili emuva. Beka izinyawo zakho ngobubanzi be-hip-width, gobisa amadolo akho kancane, bese uthumela izinqulu zakho emuva kancane ukuze uthole indawo lapho ikhebula lishubile.
- 3
Ukusimamisa i-torso ngokudlula izimbambo kanye ne-pelvis
Cindezela kancane isisu sakho bese usibeka okhalweni lwakho ngaphandle kokuvumela izimbambo zakho ziphakamisele phambili. Ungawuvikeli umhlane wakho noma ugobe umhlane wakho ngokweqile, kodwa gcina ihinge elincane lenyonga nentamo engathathi hlangothi kusukela ekuqaleni kuya ekugcineni.
- 4
Bamba izindololwane zakho nge-engeli egobe kahle
Phakamisa izingalo zakho phambi kwekhanda lakho, ume endaweni engenabuhlungu futhi ugobe izindololwane zakho ngobumnene cishe ama-degree angu-10-20. Le engeli ihloselwe ukugwema ukukhiya ukujoyina futhi kubangele ukuguquguquka okuqhubekayo nokunwetshwa ngesikhathi sokuphindaphinda.
- 5
Hambisa ingalo engenhla kuyi-arc uye ngasethangeni
Exhale bese uletha izingalo zakho ezingenhla phansi nangemuva, uzwe ingemuva lamakhwapha akho liqina. Qala ibha kude nomzimba wakho bese u-arc ubheke ngaphambi kwamathanga akho, ugcine izindololwane zakho nezihlakala zisendaweni efanayo.
- 6
Buyela ebangeni lokuqala imizuzwana engu-2–3
Uma ibha isondela emathangeni akho, yima kancane ngaphandle kokugobisa umhlane wakho. Phakamisa izingalo zakho phambi kwekhanda lakho ngaphezu kwamasekhondi angu-2–3 ukuze ugweme ukuhudulwa intambo, bese uqala ukuphindaphinda okulandelayo lapho amahlombe akho ekhululekile.
SHOULDER EXTENSION
Indima yama-lats iba sobala lapho ingalo engenhla inyakaza endaweni ehlangene yehlombe, hhayi endololwaneni.
Ukugxila kokudonsela phansi kwengalo eqondile akukhona ukugoba indololwane noma ukunwetshwa, kodwa ukunwetshwa kwamalungu ehlombe, okwehlisa ingalo engaphezulu phambi kwekhanda kuya ohlangothini lomzimba. I-latissimus dorsi ne-teres enkulu ifaka isandla kulokhu kunyakaza, futhi i-deltoid yangemuva kanye nekhanda elide le-triceps brachii lingase lisize kuye ngokuthi ukuma nama-angles ahlangene. Igama elithi 'izingalo eziqonde ngokuphelele' alisho ukukhiya izindololwane zakho, kodwa liyindlela engokoqobo yokusho ukuthi kufanele zihlale cishe nge-engeli efanayo kukho konke ukuphindaphinda.
Uma ugoba izindololwane zakho ngokucijile futhi ulethe ibha iqonde phansi eduze ne-torso yakho, ukunyakaza kuba ngaphezulu kokucindezela kwe-triceps. Ngakolunye uhlangothi, asikho isidingo sokukhiya izindololwane zakho ngokweqile futhi uphoqelele izihlakala namahlombe akho. Shutha ohlangothini ngesisindo esilula ukuze uqiniseke ukuthi ama-engeli endololwane ayafana ekuqaleni nasekupheleni.
Iphuzu elibalulekile: Imibandela esemqoka: i-engeli yendololwane ihlala icishe ifane, ingalo engaphezulu kuphela ehanjiswa ohlangothini lomzimba phambi kwekhanda.
RANGE & CABLE
Khetha ibanga lokuqala elingenabuhlungu eligcina ukudonsa kwekhebula kunokunwebeka okukhulu.
Uma uphakamisa izingalo zakho, ama-lats akho azosebenza isikhathi eside, kodwa akuwona wonke umuntu odinga ububanzi obufanayo obuphezulu. Uma ingaphambili noma ingaphezulu lamahlombe akho liphiniwe noma kufanele uphakamise izimbambo zakho ukuze uphakamise izingalo zakho, yima ngaphambi nje kwalokho. Uma ubuyisela igxathu noma ezimbili, kulula ukuthola ibanga lakho lomuntu siqu kuyilapho ulondoloza ukungezwani kwekhebula ngisho nasezisindweni eziphansi.
Ukuphoqelela ibha ukuya ngemuva kwamathanga kungakha i-torso roll kanye nokunyakaza okudlulele phambili kwamahlombe kunobubanzi obengeziwe bokunyakaza. Ukuqeda endaweni lapho izingalo zakho ziseduze ne-torso yakho futhi ungakwazi ukuqinisa ama-lats akho kwanele. Sebenzisa ukuma konyawo okungakuvumeli ukuxega kwekhebuli ekuqaleni nasekupheleni.
TROUBLESHOOTING
I-trunk kick kanye nokugoba kwendololwane kuyizimpawu zokuthi isisindo singaphezu kwebanga lakho lamanje lamakhono.
Uma isisindo sisinda kakhulu, uzovame ukuphushela izinqulu zakho phambili noma uncikise i-torso yakho emuva ngaphambi kokuhambisa ibha, futhi uphakamise izimbambo zakho ekugcineni. Kuleli qophelo, nakuba ibha yehla, ububanzi bangempela bokwandiswa obudalwe ngamahlombe buyancipha. Gcina ingcindezi yonyawo lwakho kanye ne-torso angle ifana ngokuphindaphinda ngakunye, bese uqeda isethi ngokushesha nje lapho ukubuya kwesekhondi elingu-2-3 kungasekho.
Gwema ukuqala ngokudonsela amahlombe akho phezulu ezindlebeni zakho noma ukuwaphoqa phansi ekugcineni. Amahlombe ehlombe angahamba ngokwemvelo phezu kwezimbambo njengoba ingalo ikhuphuka futhi iwa. Yenza lo msebenzi ebangeni lapho intamo yakho iyinde futhi amahlombe akho angakwesokunxele nesokudla asezingeni elifanayo.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Goba kabanzi futhi uqondise izindololwane zakho
- Lokho okubonayo
- Ibha yehliswa eduze kwesifuba, izindololwane kuphela ezinwetshiwe ekugcineni, futhi ukukhathala kwe-triceps kuza kuqala.
- Imbangela engaba khona
- Kuphakathi kokuthi isisindo sikhulu noma ngihambe ngendlela yokucindezela ikhebula evamile.
- Indlela yokulungisa
- Yehlisa isisindo futhi ugcine izindololwane zakho zigobile kancane. Bala kuphela izimpinda lapho ingalo engenhla idweba i-arc ehlombe.
Ncika i-torso yakho emuva bese wehlisa ibha.
- Lokho okubonayo
- Ngokushesha nje lapho uqala ukudonsa, i-pelvis yakho iya phambili, izimbambo zakho ziyakhuphuka, futhi umhlane wakho ophansi ugoba kakhulu.
- Imbangela engaba khona
- Okwamanje, angikwazi ukulawula isisindo ngokunwetshwa kwehlombe, noma ngizama ukusehlisa kuze kufike emathangeni ami.
- Indlela yokulungisa
- Vikela izinyawo zakho kanye ne-hip hinge encane futhi unciphise isisindo. Sebenzisa kuphela kuze kufike ebangeni lokuqeda ngaphambi nje kokuthi i-engeli ye-torso ishintshe.
Hlikihla amahlombe akho ngasezindlebeni zakho
- Lokho okubonayo
- Ekuqaleni, intamo iba mfushane futhi ihlombe elilodwa likhuphuka kuqala, libangele ukungakhululeki ngaphambili nangaphezulu kwehlombe.
- Imbangela engaba khona
- Uphakamise izingalo zakho phezulu kunohlu lwakho lomuntu siqu lokunyakaza noma uphumule ezintanjeni.
- Indlela yokulungisa
- Gcina ubude bakho bokuqala buphansi nentamo yakho ibe yinde. Phinda umise ukudonsa kwekhebula endaweni ekhululekile yamahlombe akho bese uyadonsa.
izindololwane zikhiywe ngokugcwele
- Lokho okubonayo
- Ngesikhathi sokuphindaphinda, i-elbow ehlangene inwebeka ngokweqile futhi ingcindezi igxile esihlakaleni nasendololwaneni.
- Imbangela engaba khona
- ‘Ingalo eqondile’ egameni lokuzivocavoca kwahunyushwa ngokuthi ukukhiya okuhlangene.
- Indlela yokulungisa
- Goba kahle izindololwane zakho ngo-10-20 degrees futhi ugcine leyo engeli. Indawo ehlangene yemvelo engenabuhlungu ibalulekile.
Phusha ibha ngemuva komzimba wakho ekugcineni
- Lokho okubonayo
- Ibha idlula emathangeni akho nangemuva komzimba wakho, ilethe ingaphambili lamahlombe akho phambili.
- Imbangela engaba khona
- Ngacabanga ukuthi uhla olude lokunyakaza lungaba impinda engcono.
- Indlela yokulungisa
- Yima izingalo zakho ezingaphezulu eduze kwe-torso yakho futhi ngaphambi nje kokuba ibha ithinte ngaphambili kwamathanga akho. Isekelwe ebangeni ngaphambi kokuba ihlombe liphushelwe phambili.
Yeka isigaba sokubuyisela
- Lokho okubonayo
- Ibha iphakama ngokushesha, umzimba wakho udonsela kukhebuli, futhi ama-weight plate ashayisane.
- Imbangela engaba khona
- Ngacabanga kuphela ngesigaba sokwehlisa njengokuphindaphinda, noma ama-lats ami nokubamba kwase kukhathele kakade.
- Indlela yokulungisa
- Phakamisa izingalo zakho imizuzwana engu-2–3 bese ulawula amapuleti esisindo ngaphambi kokuthi ashayisane. Uma ijubane linganakekelwa, qeda isethi.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Ukudonsela phansi kwengalo eqondile ngentambo elula
Ukusebenzisa intambo kwenza kube lula ukuthi izandla namahlombe akho zithole indlela enethezekile ukuze ufunde ama-engeli endololwane kanye nokuzinza komzimba kuqala.
Ibha eqondile yokudonsela phansi kwengalo eqondile
Njengoba kuboniswe kuvidiyo, sebenzisa ibha eqondile ye-overgrip ukuze uhambise izingalo zakho kwesokunxele nesokudla ngesivinini esifanayo bese uphinda indawo ethile yokuqedela.
Ukudonsela phansi kwengalo eqondile okuyingxenye eguqe ngamadolo
Beka idolo elilodwa phansi ukuze unciphise ukuzungezisa umzimba futhi uzijwayeze ukuqondanisa izimbambo nenyonga ngezisindo ezilula.
ukuphindaphinda ukuphumula kancane
Ngemva kokuphindaphinda okuyisisekelo okulawulwayo, phakamisa izingalo zakho phezu kwamasekhondi angu-3–4 ukuze ucace kakhudlwana ngebanga lakho lokuqala nokubamba umzimba wakho.
Ukudonsela phansi kwekhebula yohlangothi olulodwa
Sebenzisa isibambo sesandla esisodwa ukuhlola uhla lwesokunxele nesokudla ngokuhlukene. Qala ngezisindo ezilula ezingaphendukiseli i-torso yakho.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Ingasetshenziswa izikhathi ezingu-1-3 ngeviki njengomsebenzi osizayo ukuze ngaphezu kwalokho uqeqeshe ama-lats ngemva kokudonsa okuqondile nokuvundlile. Ngesethi yokuqala, sebenzisa isisindo esilula okungenani sokuphindaphinda okungu-15. Hlola impendulo yakho yehlombe kanye nendlela yekhebula, futhi wandise umthwalo kuphela ngaphakathi kwebanga elingaphazamisi ama-angles akho endololwane kanye ne-torso.
inombolo
10-15 izikhathi
Isisindo esine-reps engu-2-3 esisele
setha
2–4 amasethi
60-90 imizuzwana yokululama phakathi kwamasethi
isivinini
Ukwehla kwesibili okungu-1–2, ukubuya kwesibili okungu-2–3
Indololwane egxilile nama-engeli e-torso
- Ngaphambi kwesethi yakho yokuqala, sebenzisa isisindo esilula ukuze uhlole amaluphu ekhebula namaphini, futhi unqume ibanga lokuqala elingeke likumpintshe amahlombe akho lapho uphakamisa izingalo zakho.
- Uma ugcina ukuma konyawo olufanayo, ihinge ye-hip encane, cishe i-engeli yendololwane efanayo 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 ugoba izindololwane zakho noma ugoba i-torso yakho, buyela ngokushesha esisindweni sakho sangaphambilini.
Imibuzo evame ukubuzwa
Ibha kufanele yehliswe kude kangakanani?
Iphuzu lapho izingalo zakho ezingaphezulu ziseduze ne-torso yakho futhi ibha iseduze nangaphambili kwamathanga akho kwanele. Uma kufanele ugobise umhlane wakho noma usunduze amahlombe akho phambili ukuze wehle kakhulu, yima ngaphambi kwalokho.
Kungani ngizizwa kakhulu ku-triceps yami kunama-lats ami?
Uma ugoba futhi uqondise izindololwane zakho ngokuphawulekayo ngesikhathi sokuphindaphinda, isimo somshini sizokhula. Yehlisa isisindo, gcina i-engeli yendololwane yakho igxilile, bese ucabanga ngawe uhambisa ingalo yakho engenhla ngasethangeni lakho, hhayi esandleni sakho.
Yikuphi okungcono, intambo noma ibha eqondile?
Ungasebenzisa kokubili. Intambo yenza kube lula ukulungisa ngokukhululekile indlela yesihlakala nehlombe, futhi ibha eqondile yenza kube lula ukuhamba kwesokunxele nakwesokudla endleleni efanayo. Khetha ithuluzi elingamisa izindololwane zakho nomzimba wakho ngaphandle kobuhlungu.
Kufanele ngigobe kangakanani?
Ama-engeli amakhulu awawona impendulo. Kwanele ukugoba kancane amadolo akho bese ubuyisela izinqulu zakho kancane ukuze uphakamise izingalo zakho, inqobo nje uma izimbambo zakho ne-pelvis ziqondile. Gcina i-engeli efanayo phakathi nempinda.
Ngingakwazi ukwenza lo msebenzi esikhundleni sokudonsa phansi?
Kunzima ukukubona njengokushintshwa okuphelele. Ukudonsela phansi kwengalo eqondile kuwukuvivinya kwehlombe okusizwayo ngokuguquguquka kwendololwane okuncishisiwe, kuyilapho i-lat pulldown evamile iwukudonsa okuqondile okuhlanganisiwe okubandakanya ukuguquguquka kwendololwane kanye nemisipha eminingana yangemuva esebenza ndawonye. Zibeke ndawonye ngokwenhloso yakho kanye nokululama.
Ubufakazi nezinkomba
- 1. UBrown et al. - Izici zamandla nobude besakhiwo se-latissimus dorsi kanye nobubanzi behlombe lokunyakaza
- 2. I-Marchetti · Uchida - Umsebenzi omkhulu we-Pectoralis, i-latissimus dorsi muscle kanye nengalo yesikhashana yangaphandle ngesikhathi sokudonsa
- 3. UDoma et al. - Ukuqhathaniswa kwe-kinematics nomsebenzi wemisipha phakathi kwama-chin-ups nama-lat pulldowns
