WIDE GRIP PULL-UP
Ukudonsa okubanzi akukona ukuvivinya umzimba okwenza ube banzi izandla zakho, kodwa kuyindlela yokukhetha indlela amahlombe akho angayiphatha.
Ukunyakaza okuboniswe kuleli khasi kuwukudonsela phezulu okubanzi ngemuva kwentamo lapho ulenga khona nge-overgrip ebanzi bese ubeka ibha ngemuva kwekhanda nentamo yakho. Lokhu kuhluka okuhlukile kusukela ekudonselweni okubanzi okujwayelekile lapho udonsa khona uye phezulu ebusweni bakho nasesifubeni. Ucwaningo oluhlaziya abahlanganyeli be-11 abanolwazi lubone iphethini yokudonsa okubanzi lapho izingalo zijikeleziswa ngaphandle cishe ngamadigri angu-90 futhi ububanzi bokunyakaza kwehlombe ukuya phambili nangemuva kwancishiswa, okuyinto abacwaningi abayichaza njenge-kinematics engase ihlotshaniswe nengozi ye-subacromial impingement. Lokhu akusho ukuthi uzolimala uma usukwenzile, kodwa kuyifulegi elibomvu elivela ocwaningweni oluncane lokubheka. Ngakho-ke, lapho ulandela le ndlela ebonisiwe, ukuhamba phezu kwekhanda okungenabuhlungu namandla anele okudonsa, futhi kuyinto engokoqobo kubafundi abaningi ukuqala ngokudonsa okubanzi ngokudonsa ibha phambi kobuso nangaphezulu kwesifuba.
- Imisipha eyinhloko
- I-Latissimus dorsi, phakathi, i-trapezius ephansi
- Imisipha esekelayo
- Ama-biceps brachii, brachialis, rotator cuff, forearm, core
- Izinga lobunzima
- Ochwepheshe
- Uhlobo lokunyakaza
- Ukudonsa okubanzi okuqondile okuqondile / kwesisindo somzimba
Ngabe kufanele ngehlise umugqa ngemuva kwentamo yami njengakuvidiyo?
cha. Le vidiyo ibonisa ukuhluka okungemuva kwentamo, kodwa ukuthinta ibha entanyeni akuyona umbandela wokuphindaphinda odingekayo. Gcina intamo yakho ingathathi hlangothi futhi uphakamise amahlombe akho kuphela lapho ukhululekile. Uma ungakhululekile, donsa ibha phambi kobuso bakho nangaphezulu kwesifuba.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-6 Zokuphindaphinda Okuphelele Okukodwa
- 1
Hlola ibha yensimbi nendawo ezungezile
Hlola isimo sokulungisa nomthwalo ovumelekile webha yensimbi nesigcawu samandla, bese ususa ibhentshi nediski ngezansi. Khuphukela kubha ephezulu ngokunyathela okuqinile futhi uqiniseke ukuthi unendawo yokubeka izinyawo zakho phansi ngokuphephile lapho uphelelwa amandla.
- 2
Qala cishe izikhathi ezingu-1.3–1.5 ububanzi bamahlombe akho.
Bamba isithupha sakho ngokubambelela ngokweqile intende yakho ibheke phambili. ‘Ngokubanzi ngangokunokwenzeka’ akulona izinga. Uma ulenga ngezindololwane zakho cishe ziqonde, khetha ububanzi obungagobi kakhulu izihlakala zakho futhi obungampintshi ngaphambili noma ngaphezulu kwamahlombe akho.
- 3
Dala iphansi elilawulwayo ngokubeka izimbambo ne-pelvis.
Gcina imilenze yakho inganyakazi futhi usebenzise kancane ukucindezela esiswini sakho nasezinqeni. Ungaphoqi amahlombe akho ehle ezindlebeni zakho; nikeza amahlombe akho indawo yokuya phezulu, kodwa gcina ukubamba kwakho kanye ne-torso kuqine ukuze angalengi ngokuzumayo emalungeni.
- 4
Phakamisa umzimba wakho ngokuthumela izindololwane zakho phansi
Exhale bese udonsa izindololwane zakho phansi nasezinhlangothini zakho. Uma wenza umzila ongemuva kwentamo kuvidiyo, ungafaki ikhanda lakho kuqala ukuze ugweme ibha, kodwa hambisa wonke umzimba wakho phambi kwebha ngaphakathi kokunyakaza kwehlombe okungenabuhlungu.
- 5
Zibeke phezulu nentamo yakho ingathathi hlangothi
Ungahlosile ukuthi ibha ithinte ngemuva kwentamo yakho. Yima ngokusemandleni akho, ngaphambi nje kokunweba intamo yakho phambili noma ukudonsela amahlombe akho ezindlebeni zakho. Uma uzizwa ungakhululekile, shintsha ngokushesha ekudonseleni ibha ukuya ngaphambili kobuso bakho/isifuba sakho esiphezulu noma qinisa ukubamba kwakho.
- 6
Yehla ngendlela efanayo imizuzwana engu-2–3
Kancane kancane qondisa izindololwane zakho futhi ulawule ukwehla kwakho. Qedela ukuphindaphinda ngaphambi kokuba umzimba wakho uwe noma imilenze yakho inyakaze, bese uthola ibhalansi yakho ngezansi bese uqala impinda elandelayo.
VIDEO VARIATION
Ukunyakaza kuvidiyo kuwukuhluka okunzima lapho ibha iya ngemuva kwentamo.
Igama lokudonsa okubanzi ngokuvamile libhekisela ekubambeni okubanzi kunamahlombe, kodwa akucacisi umzila owodwa ongaphezulu. Ukunyakaza okubonisiwe kuwukuhluka ngemuva kwentamo eqala ngaphambili futhi, njengoba ukhuphuka, i-torso yakho ihamba phambi kwebha futhi ibha ihlezi ngemuva kwekhanda lakho. Ukudonsela phezulu okubanzi okujwayelekile okungaphambili kuletha ibha ephambi kobuso bakho ngasesifubeni sakho esingenhla, ngakho-ke akufanele ucabange kokubili njengokuhamba okufanayo.
Umzila ongemuva kwentamo udinga ukujikeleza kwangaphandle kwehlombe kanye nokunyakaza kwehlombe izingalo zihlukene kakhulu ezinhlangothini. Ukusunduza ikhanda phambili ukuze udale isikhala akusho ukunyakaza kwamahlombe, kodwa kunalokho kunxephezela intamo. Uma uzwa ubuhlungu lapho uphakamisa izingalo zakho phezulu noma amahlombe akho engakhululekile ngisho nalapho uhlezi ungenalutho, ungazami lokhu kuhluka bese ukhetha indlela engaphambili noma ukudonsa okuphakathi nendawo.
Iphuzu elibalulekile: Amaphuzu okufanele uwahlole kuvidiyo: Ibha kufanele iye ngemuva kwentamo, kodwa intamo akufanele igobe phambili ukuze igweme ibha.
GRIP & MUSCLES
Ukuyibamba ibe banzi akukhulisi ngokuzenzakalelayo ukukhuthazwa kwe-lat.
Ngokudonsa, kungakhathaliseki ukuthi ubambe, ama-lats, ama-flexible e-elbow, imisipha ye-trapezius, nezingalo zidonsa isisindo ndawonye. Esifundweni se-electromyography ngokuqhathanisa ngaphezulu, ngaphansi, ukungathathi hlangothi, kanye nokubamba izintambo, umsebenzi we-muscle wehlombe, ingalo, nengalo yengalo yazo zonke iziphindaphinda ngokuvamile zazifana, futhi ukudlula kubonise umsebenzi we-trapezius ophakathi nendawo ephakeme kunokubamba ukungathathi hlangothi. I-Electromyography umsebenzi kagesi ngaphansi kwezimo ezithile futhi ayibikezeli ngokuqondile ukukhula kwemisipha yesikhathi eside.
Esifundweni se-lat pulldown, i-overgrip yanda umsebenzi we-lat uma kuqhathaniswa ne-undergrip, kodwa akukho mehluko ku-lat muscle obonwe phakathi kobubanzi behlombe kanye nokubamba okubanzi. Nakuba ungeke ukwazi ukudlulisela ngokuqondile imiphumela yokudonsela phansi ekudonseleni isisindo somzimba, lokhu akusekeli isimangalo esilula sokuthi ukubamba okubanzi kwakha ingemuva elibanzi. Khetha ukubamba okubanzi okuncane kakhulu okugcina amahlombe akho enethezekile futhi ikuvumela ukuthi ulawule uhla olugcwele lokunyakaza.
SHOULDER PATH
Ishiya isikhala ukuze izindwani zehlombe zihambe futhi ivimbela isinxephezelo sentamo nomhlane
Phansi kwengalo ephakamisa ngaphezu kwekhanda, izindwani zehlombe kufanele futhi zikwazi ukujikeleza phezulu futhi zikhuphuke ngaphezu kwezimbambo. Ungagcini amahlombe akho phansi noma, ngokuphambene nalokho, uwakhulule ngokuphelele futhi ngokuzumayo ubeke isisindo emalungeni akho. Ukunyakaza kwemvelo kwamahlombe ehlombe kanye nokulawula ukubamba kanye ne-torso kungagcinwa ngesikhathi esifanayo.
Uma ukhahlela imilenze yakho noma ugobe umhlane wakho lapho ukhuphuka, uzogcwalisa uhla nge-inertia esikhundleni sokudonsa amandla. Ekushintsheni ngemuva kwentamo, kulula ukukhokhela ngokugoba intamo phambili. Shoot ohlangothini noma emuva ngokuphindaphinda ngakunye ukuze uqiniseke ukuthi ukuma okuhlobene kwezindlebe zakho, izimbambo, ne-pelvis akushintshi kakhulu, futhi uma kunjalo, khulisa usizo lwakho noma ubuyele endleleni yangaphambili.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Ukunwetshwa ngokweqile kwezandla kuze kube sekupheleni kwebha
- Lokho okubonayo
- Izindololwane zicishe zelulelwe eceleni, ububanzi bokunyakaza bufinyeziwe, futhi ingaphambili nangaphezulu kwamahlombe kuyancishiswa.
- Imbangela engaba khona
- Angizange ngizibe ububanzi behlombe lomuntu siqu kanye nokuhamba ngoba ngangicabanga ukuthi indawo ebanzi, kukhulu ukukhuthazwa kwama-lats.
- Indlela yokulungisa
- Nciphise ngokuphindwe izikhathi ezingu-1.3–1.5 ububanzi bamahlombe akho futhi uqiniseke ukuthi ungakwazi ukulengiswa futhi wehle ngaphandle kobuhlungu. Uma lokhu kungakakhululeki, sebenzisa ububanzi obumaphakathi.
Hambisa ikhanda lakho phambili ukuze ugweme ibha.
- Lokho okubonayo
- Phezulu, isilevu sinyakaza ngokucijile ngasesifubeni futhi ingemuva lentamo liyagoqeka, kusale umgoqo ngemva kwentamo kuphela.
- Imbangela engaba khona
- Ibanga elingemuva kwentamo, okunzima ukulidala kusukela ehlombe, laligcwele ukunyakaza kwentamo.
- Indlela yokulungisa
- Yima endaweni lapho ungagcina khona intamo yakho ingathathi hlangothi. Kungase kulunge kakhulu ukushintshela endleleni engaphambili, lapho udonsa khona ibha ulibhekise phambi kobuso bakho nangaphezulu kwesifuba.
Phakamisa amahlombe akho ngasezindlebeni zakho
- Lokho okubonayo
- Ekuqaleni nangaphezulu kokudonsa, ingxenye engenhla ye-trapezius muscle iphakama futhi ihlombe elilodwa likhuphuka kuqala.
- Imbangela engaba khona
- Njengamanje ukhuluphele noma awusakwazi ukulawula ukunyakaza kwehlombe nendololwane.
- Indlela yokulungisa
- Khulisa ibhendi noma usizo lomshini futhi uthumele izindololwane zakho kwesokunxele nesokudla phansi ngesivinini esifanayo. Ukuphindaphinda kuphela okugcina i-symmetry futhi akukho buhlungu obalwayo.
Khuphuka ngokukhahlela imilenze yakho futhi ugobise umhlane wakho
- Lokho okubonayo
- Amadolo nezinyawo kuqala ziyaqhaqhazela, izimbambo ziyaphakanyiswa, futhi umzimba udweba i-arc enkulu.
- Imbangela engaba khona
- Amandla okudonsa aqinile ayeshoda noma izimpinda zibekwe phambili.
- Indlela yokulungisa
- Qedela isethi futhi wandise usizo lwakho. Yehlisa izinga lobunzima libe sezingeni lapho ungakwazi ukwehlisa izimbambo zakho ne-pelvis imizuzwana engu-2-3.
Cindezela intamo yakho kubha phezulu
- Lokho okubonayo
- Ngokuphindaphinda ngakunye, ibha icindezela ngemuva kwentamo yakho noma ikhanda lakho liphendukela ohlangothini olulodwa.
- Imbangela engaba khona
- Ukuthintana nebha kuthathwe njengombandela wokuphindaphinda okuphelele.
- Indlela yokulungisa
- Iqondiswa ukugoba kwendololwane okulawulwayo kanye nobubanzi behlombe obukhululekile, hhayi ukuthintana kwebha. Izinzuzo ezigcwele zokuqeqeshwa zingatholakala ngisho nangaphambi kokuxhumana.
Ihlombe lidonsa ngamandla njengoba uyeka
- Lokho okubonayo
- Ngokushesha ngemva kwaphezulu, umzimba uyawa futhi umgoqo nomzimba kushwibeka phansi.
- Imbangela engaba khona
- Ngacabanga kuphela ngesigaba esikhuphukayo njengokuphindaphinda, noma imisipha yami yokubamba nokudonsa kwase kukhathele kakade.
- Indlela yokulungisa
- Qedela isethi ngaphambi kokuwa kwesekhondi le-2-3. Okubi kwenziwa njengesethi ehlukile ngemva kokwenza ingxenye engenhla ngonyawo oluzinzile.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
I-Overgrip lat pulldown
Ngomthwalo olungisekayo, donsela ibha ephambi kobuso bakho futhi uye ngasesifubeni sakho esingaphezulu, ufunde indlela yesihlakala nendololwane.
Ukudonsa ngaphambili kwebhendi/umshini
Kusukela ekubambeni okungaphezulu okubanzi kancane kunamahlombe akho, gcina intamo yakho ingathathi hlangothi futhi wenze ukuphindaphinda okungu-6–10 nokwehla okulawulwayo.
Ukudonsela phezulu okubanzi ngaphambili okuqinile
Donsa ibha phambi kobuso bakho nesifuba esingaphezulu bese uphinda ukunyakaza okufanayo okuphansi nangaphezulu ngaphandle kokukhahlela imilenze yakho.
Ibanga eliyingxenye ngemuva kokudonsa-up
Kuphela uma usuvele udonsa ngaphambili ngendlela enokwethenjelwa futhi uhamba phezulu okungenabuhlungu, zijwayeze ukufika ebangeni lentamo engathathi hlangothi ngosizo olukhulu.
Ukudonsa okubanzi ngemuva kwentamo
Abantu abanamakhono kuphela abayidinga ngezinjongo zabo siqu abazoqhubeka ngaphandle kosizo. Beka kuqala ukungathathi hlangothi kwehlombe nentamo elinganayo ngaphezu kokuxhumana kwebha noma inombolo yama-reps.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Uhlelo oluyisisekelo lusekelwe ekudonselweni okubanzi okuphambili okuvame kakhulu. Beka ingxenye engaphambili yomhlane wakho kanye noma kabili ngesonto, ushiye okungenani amahora angu-48 phakathi kweseshini. Ukuguqulwa ngemuva kwentamo kuvidiyo kuyinketho ehlukile yokuhamba/isu futhi ayiphoqelekile njengezinga eliyisisekelo lokuqhubeka koqalayo.
inombolo
4-8 izikhathi
Sebenzisa usizo lwebhendi/lomshini uma kudingeka
setha
3–4 amasethi
Imizuzu engu-2-3 yokululama phakathi kwamasethi
isivinini
1-2 okwesibili ukuphakama / 2-3 ikwindla yesibili
Gcina ukungathathi hlangothi kwentamo kanye ne-symmetry yesokunxele kwesokudla
- Isethi yokuqala isebenzisa usizo olwanele kanye nendlela yangaphambili ukuze ihlole ukusabela kwesihlakala, indololwane, kanye nehlombe.
- Uma intamo engathathi hlangothi, imilenze ethule, phansi nangaphezulu okufanayo, kanye nokwehla kwesibili kwe-2-3 kugcinwa kuwo wonke amasethi, engeza ukuphindaphinda okukodwa esimisweni esilandelayo.
- Uma indlela engemuva kwentamo ibangela ukuthi amahlombe anciphe noma intamo iphume, yeka ukuhluka. Ukunciphisa ukubamba kwakho noma ukushintshela endleleni engaphambili akuyona indlela yokuhlehla kodwa kuwukukhetha okufanele.
Imibuzo evame ukubuzwa
Izandla zakho kufanele zibe banzi kangakanani uma ufuna ukudonsa okubanzi?
Sebenzisa cishe izikhathi ezingu-1.3–1.5 ububanzi bamahlombe akho njengendawo yokuqala, kodwa ukumiswa okungenabuhlungu nokulawula uhla olugcwele kubaluleke kakhulu kunezinombolo. Uma izihlakala zakho zigobile noma amahlombe akho encishiwe futhi ukwehla kwakho kufushane, nciphisa kancane.
Uma nginweba ukubamba kwami, ingabe ama-lats ami azokhula kakhulu?
Ucwaningo lwamanje lulodwa alusivumeli ukuba siqiniseke kangako. Esifundweni sokudonsela phansi, umsebenzi we-lat muscle wawuphakeme kune-overgrip kune-undergrip, kodwa kwakungekho umehluko phakathi kokubamba okubanzi kanye nokubamba ububanzi behlombe, futhi esifundweni sokubamba sokudonsa, umsebenzi jikelele we-muscle wawufana ngokujwayelekile. Ukukhula kwemisipha yesikhathi eside kuthonywa kokubili umthamo wokuqeqeshwa okungaguquki kanye nokugcwala ngokweqile okuqhubekayo.
Yini okufanele ngiyenze kuqala uma ngingakwazi ukwenza ngisho nokukodwa?
Qala ngama-overgrip lat pulldowns kanye nebhendi/umshini osizwa ngama-pullups angaphambili. Uma usuyigcinile intamo engathathi hlangothi, imilenze ethulile, kanye nokwehla kwesekhondi elingu-6-10 izikhathi ezi-2-3, nciphisa kancane usizo lwakho.
Ingabe ukudonsa ngemuva kwentamo kuyingozi ngokuphelele?
Asikho isizathu sokuphetha ngokuthi ukulimala kwenzeka ngokushesha kubo bonke odokotela. Kodwa-ke, izifundo ze-kinematics ezincane ziye zabona amaphethini ahambisana nobungozi bokushayisana ngamasu abanzi nahlehlayo, ngomzila ongemuva kwentamo odinga ukuhamba okukhulu kwehlombe. Uma ungenayo injongo, kunengqondo ukubeka phambili indlela engaphambili enethezeke kakhudlwana.
Ingabe kuhlale kungalungile uma amahlombe akho ekhuphukela ezindlebeni zakho?
Lapho izingalo ziphakanyiswa ngaphezu kwekhanda, izindwani zehlombe ziphenduka zibheke phezulu futhi zikhuphuke kancane. Inkinga ilapho uhlangothi olulodwa lunyakaza kuqala ngaphandle kokulawula noma intamo iba mfishane ngenxa yobuhlungu. Kunokuba uphoqelele amahlombe akho phansi, thola ukulinganisa, ukunyakaza okunethezekile.
Ubufakazi nezinkomba
- 1. I-Prinold · Bull - Ukunyakaza kwamahlombe kanye ne-kinematics yehlombe ngendlela yokudonsa
- 2. UDickie et al. - Ukuqhathanisa umsebenzi wemisipha phakathi kokudonsa ngaphezulu, ngaphansi, kokungathathi hlangothi, kanye nokubamba izintambo
- 3. Youdas et al. - Ukuqhathanisa ukusebenza kwemisipha kanye nokunyakaza kwendololwane kokudonsa kanye nama-chin-ups
- 4. Lusk et al. - Ububanzi bokubamba, isiqondiso sengalo, kanye nomsebenzi wemisipha kuma-lat pulldowns
