Nayi Momwe Mungalimbitsire ndi Kutambasula Ma Lats Anu (Kuphatikizanso, Chifukwa Chake Muyenera)

Zamkati

• Chifukwa Chofunika Kuphunzira Lats
• The Beginner's Lats Workout
• 1. Kukhala pansi
• 2. Kuthamanga Kwambiri
• 3. Superman Nyamulani
• 4. Makatanidwe a Scapular
• 5. Kupititsa patsogolo Kokoka
• Momwe Mungatambasulire Lats Anu
• 1. Mphaka / Ng'ombe
• 2. Kutambasula kwa Benchi / Mpando wa Elbow
• 3. Resistance Band Arm Kutulutsidwa
• Onaninso za

Ngati muli ngati ochita masewera olimbitsa thupi, mwina mukuzindikira zamitsempha yakuthupi yomwe imadziwika kwambiri yomwe yapatsidwa mayina ofupikitsidwa: misampha, ma delts, ma pec, ndi ma lats. Ngakhale kuti minofu yonseyi ndi yofunika, ma lats (latissimus dorsi) amafunikira chidwi chapadera.

Chifukwa chiyani? Chabwino, amaterozambiri. Ma lats anu ndi minofu yayikulu kwambiri m'thupi lanu lakumtunda, kuyambira m'manja mwanu ndikupitilira mpaka pamwamba pa ma glutes anu ngati mawonekedwe ngati fan. Izi zikutanthauza kuti amathandiza kwambiri pakusuntha kwakumtunda ndi thupi lonse, ngakhale ntchito zawo zazikulu ndikungogudubuza mikono yanu kumbali yanu ndikukhazikika, malinga ndi a Jess Glazer, wophunzitsa anthu ku NYC. (PS Werengani nkhani yake yolimbikitsa yokhudzana ndi kukhala wathanzi.) Koma ngati wina atakufunsani kuti musinthe ma lats anu, mutha kutero? Kwa anthu ambiri, yankho la funso limeneli lingakhale ayi. Umu ndi momwe kuphatikizira maphunziro a lats mumachitidwe anu kungakuthandizireni kukhala olimba, komanso momwe mungachitire.

Chifukwa Chofunika Kuphunzira Lats

Malati a anthu ambiri amanyalanyazidwa. "Chifukwa cha chikhalidwe cha anthu komanso zizolowezi zawo zatsiku ndi tsiku zophatikizira makompyuta, kukhala pa desiki, kuthera nthawi pafoni, komanso kusayenda, aliyense amakonda kunyalanyaza," Glazer akutero. Mukamatsika, "mumatseka" kapena kuchotsa pakati panu komanso minofu yam'mbuyo, akufotokoza.

"Kukhala ndi kuimirira chilili kumafunikira kuti mapewa anu akhale kumbuyo, chifuwa chotseguka, komanso otanganidwa," akuwonjezera. "Kukhazikika kwabwino kumafunikira ma lats amphamvu. Sikuti ma lats amphamvu amangokhalitsa kukhazikika kwanu, komanso momwe mungakhalire wabwino kumathandizanso kuti mukhale olimba mtima!" Kuphatikiza apo, kukhala ndi lats ofooka kumakakamiza minofu ina kuti inyamule zocheperako, zomwe zimayambitsa kupsinjika kwa khosi ndi phewa, akutero. (Yesaninso izi zitatu kuti musinthe thupi lanu.)

Mwachidule, ma lats amphamvu amatanthawuza kaimidwe kabwinoko komanso pachimake cholimba, zonse zomwe zingayambitse kulimbitsa thupi. Moni, zokoka mwamphamvu! (Zokhudzana: Zifukwa 6 Kukoka Kwanu Koyamba Sikunachitike)

The Beginner's Lats Workout

Musanayambe, fufuzani pang'ono pa lats anu. "Choyambirira chomwe muyenera kuchita ndikupeza kulumikizana kwinaku mukuwombera minofu yanu, chifukwa chake khalani nawo m'manja mwamanja ndikusiya nthiti kuti zisatuluke," akutero Glazer. Mukazindikira komwe mungayambitsire minofu yanu yam'mbuyo, mwakonzeka kupita kuzolimbitsa thupi.

Yendetsani izi ngati mozungulira, kapena muphatikize muzochita zanu zolimbitsa thupi. Ngati mukufuna kuchita izi ngati dera, pangani zochitika zonse zitatu, ndikuchita gawo limodzi lomaliza la masewera atatu omwe amafunikira magawo anayi.

1. Kukhala pansi

A. Pogwiritsa ntchito makina olimbirana kapena makina olumikizira chingwe, khalani moyenera ndi miyendo molunjika. Ngati mukugwiritsa ntchito gulu lotsutsa, lumikizani mozungulira mapazi. Ziribe kanthu zida, tembenuzani mapewa kumbuyo ndi pansi, "kuwanyamula" mu lats.

B. Kumangirira zigongono ndi pafupi ndi thupi, mizere mizere molunjika kumbuyo, kukanikiza mapewa pamodzi.

C. Bwezeretsani ndikuwongolera, kenako kubwereza.

Chitani magawo atatu a 10 mpaka 15 kubwerera.

Malangizo: Ngati mukugwiritsa ntchito makina kuti mugwiritse ntchito chingwe, sankhani cholemetsa cholimba koma chomwe sichimasokoneza mawonekedwe anu. "Dzitsimikizireni; minofu yam'mbuyo iyi ndi yayikulu kotero kuti muzitha kukweza zolemetsa!" akuwonjezera Glazer.

2. Kuthamanga Kwambiri

A. Imani ndi mawondo ofewa mutagwira dumbbell m'dzanja lililonse ndi mbali. Khalani patsogolo m'chiuno ndi khosi lathyathyathya komanso osalowerera ndale. Lolani mikono kuti ikhale pansi pa chibwano chanu ndi kupindika pang'ono m'zigongono.

B. Mukuyenda ndi chigongono, bweretsani mikono yanu ndikuganiza kuti mukukumbatira mtengo cham'mbuyo, mukufinya masamba anu. Gwiritsani mphindi imodzi musanatsike ndi kuwongolera.

Chitani magawo atatu a 10 mpaka 12 obwereza ndi ma dumbbells pakati pa mapaundi 5 mpaka 10.

Chizindikiro cha Pro: Kusunthaku kumatha kuchitidwa ndi ma dumbbells kapena gulu lotsutsa.

3. Superman Nyamulani

A. Gonani chafufumimba pansi mikono ndi miyendo yanu yatambasulidwa. Finyani glutes kuti mumangirire akakolo palimodzi ndikutseka mikono pafupi ndi makutu. Khalani osalowerera m'khosi ndikuyang'ana pansi pamayendedwe onse.

B. Gwiritsani ntchito msana wanu kukweza miyendo pansi, kuyesa kukweza ma quads pansi osagwada. Pansi ndi ulamuliro. Bwerezani ndi thupi lakumtunda chabe.

C. Mukadziwa bwino kudzipatula kumunsi ndi kumtunda, onjezerani pamodzi, kukweza malekezero onse anayi kuchokera pansi ndikugwira pamwamba musanatsike ndi mphamvu.

Kodi magulu 4 a 15 mpaka 20 abwereza.

4. Makatanidwe a Scapular

A. Yambani pamalo okwera matabwa.

B. Popanda kupindika m'zigongono, sungani masamba anu paphewa kumbuyo ndi palimodzi, kumira m'mapewa osagwa m'mimba kapena m'chiuno.

C. Kanikizani m'manja kuti mukankhire chapakati-chapamwamba kumbuyo kutali ndi pansi, kulekanitsa mapewa.

Kodi magulu anayi a maulendo 10 mpaka 15 obwereza.

Chizindikiro cha Pro: Ili ndi gulu laling'ono koma lovuta lomwe limayang'ana serratus yanu kumbuyo, minofu yomwe imanyalanyazidwa koma yofunikira yomwe imathandizira kukhazikika bwino, thanzi lamapewa, komanso ma lats anu.

5. Kupititsa patsogolo Kokoka

Ngati mungathe kukoka mwamphamvu, pitani ku ma reps osathandizidwa, kukoka kuchokera ku ma lats anu momwe mungathere. Zina zomwe mungachite ndikugwiritsa ntchito gulu lotsutsa kuti muthandizire (monga momwe zasonyezedwera muvidiyoyi) kapena kuchita zolakwika pomwe mumalumpha mmwamba (chibwano kupita ku bar) ndikuyesa kudzitsitsa pang'onopang'ono momwe mungathere. Mungafunike bokosi kutengera kutalika kwa kapamwamba kanu. (Pano pali kuwonongeka kwathunthu kwa kupita patsogolo kokoka.)

Chitani ma seti anayi obwerezabwereza kuti alephere.

Momwe Mungatambasulire Lats Anu

Njira imodzi yofunikira yopezera zambiri pakuphatikiza masewera olimbitsa thupi ndikutambasulanso ma lats anu. Glazer akuti: "Njira yabwino kwambiri yodziwira ndikudziwitsa ma lats anu tsiku lililonse ndikutambasula bwino m'mawa m'mawa komanso nthawi iliyonse yomwe mwakhala mukukhala." "Izi zithandizira thupi lanu ndi ubongo wanu kudziwa bwino momwe mwakhalira." Kuphatikiza apo, kuphatikiza koyenera kutambasula ndikulimbitsa mtima kumatha kuthandizira kupewa kupweteka kwakumbuyo komwe kumakhudzana ndi slouching. (Mwapang'ono? Yesani mayendedwe asanu ndi limodzi awa omwe amavutitsa tsiku ndi tsiku.)

1. Mphaka / Ng'ombe

A. Yambani ndi manja ndi mawondo. Msana wozungulira kupita kudenga kuti ulowe mu "mphaka," kugwetsa mutu ndi mchira pansi.

B. Kenako bwererani ku "ng'ombe," ndikugwetsera m'mimba pansi ndikukweza mchira wa mchira ndi korona kumutu.

Bwerezani zotsatirazi kwa masekondi 60.

Malangizo a Pro: Kutsatana uku kumatambasula msana wanu wonse, kuphatikiza ma lats anu.

2. Kutambasula kwa Benchi / Mpando wa Elbow

A. Gwadani pansi ndi zigongono kupumula pa benchi kapena mpando ndi mikono yotambasulidwa. Sungani khosi osalowerera ndale, yang'anani pansi.

B. Pepani pang'onopang'ono pachifuwa ndikulowera pansi kwinaku mukugwira nawo ntchito. Kuti mutambasule mozama, pindani zigongono kuti manja agwire mapewa.

Gwirani kwa masekondi 30 mpaka 60.

3. Resistance Band Arm Kutulutsidwa

A. Tsegulani chingwe cholimbana mozungulira pamtengo wolimba ndikukulunga mbali inayo kuzungulira dzanja limodzi.

B. Bwererani mmbuyo mpaka gulu la resistance liphunzitsidwe, kulola kumtunda kugwada pansi. Mukamayendetsa dzanja molunjika, lolani gululi mosamala kuti likokere dzanja lanu kutali ndi thupi lanu. Sungani mosamala phewa kuchokera mbali ndi mbali kutambasula lats ndi phewa.

Bwerezani kwa masekondi 30 mpaka 60 mbali iliyonse.

Onaninso za