Zochita Zosavuta Zokulitsa Lower Trapezius Wanu

Zamkati

• Kukweza chingwe chakumbuyo
• Mtundu wosinthidwa
• Chingwe chakumbuyo chakunyumba chimakoka ndikubweza pang'ono
• Kuyenda kwa mlimi wapamwamba
• Chin-up
• Kusintha chibwano
• Mkulu chingwe pulley chingwe
• Kuyimirira Y kwezani
• Zotsogola: Anakhala chingwe Y kukweza
• Kutenga

Kupanga trapezius yanu yapansi

Kulimbitsa trapezius yanu ndi gawo lofunikira pazochita zilizonse zolimbitsa thupi. Minofuyi imathandizira kuyenda ndi kukhazikika kwa scapula (tsamba lamapewa).

Amuna ndi akazi akuwoneka kuti akunyalanyaza kugwira ntchito pamisampha yawo ya trapezius (misampha), ngakhale atakhala kuti sangathe kuwona minofu, samvetsa kufunikira kwake, kapena samangodziwa zochita zolimbitsa thupi.

Kuti mugwire bwino ntchito kumbuyo ndi phewa, mukufuna kuti mutha kupsinjika ndikuchotsa scapula yanu, yomwe simungathe kuchita ngati muli ndi misampha yochepa. Komanso, payenera kukhala malire pakati pa misampha yanu yapansi, misampha yakumtunda, deltoids (delts), ndi serratus (yomwe imamangirira nthiti ku scapula) kumbuyo kwanu ndi mapewa anu kuti muchite masewera olimbitsa thupi.

Mfundo ndiyakuti, misampha yofooka yocheperako imatha kuwonjezera chiopsezo chovulazidwa nthawi zina, monga chosindikizira pachifuwa. Chifukwa chake, tiyeni tiwone momwe tingalimbikitsire ndikukula misampha yanu yapansi.

Kukweza chingwe chakumbuyo

1. Gwetsani chingwe chimodzi mpaka kumapeto komaliza pamakinawo ndikumangirira chogwirira. Imani kotero pulley chingwe kumanzere kwanu.
2. Sankhani cholemera choyenera ndikugwirani chogwirira ndi dzanja lanu lamanja, chikhatho chikuyang'ana chakocho. Sungani pang'ono m'zigongono. Bendani m'chiuno mpaka chifuwa chanu chifanana ndi pansi. Mawondo anu akuyenera kukhala opindika pang'ono, ndipo dzanja lanu lamanzere likhale pamphumi lanu lamanzere.
3. Tulutsani ndi kutukula dzanja lanu lamanja, chigongono chikugwada pang'ono, mpaka mkono wanu ugwirizane pansi ndi mzere ndi khutu lanu lakumanja. Gwirani malowa kamodzi.
4. Lembani ndi kutsitsa pang'onopang'ono chogwirira kumbuyo kwanu.
5. Bwerezani nthawi 12, kenako mutembenuke kuti makina azingwe azikhala kumanja kwanu, ndipo chitani masewerawa ndi dzanja lanu lamanzere.

Mtundu wosinthidwa

Ngati kusunthaku ndi kovuta kwambiri kwa inu kapena ngati kulemera kwakulemera kwambiri, ingochita izi ndi gulu lotsutsa poyamba.

Chingwe chakumbuyo chakunyumba chimakoka ndikubweza pang'ono

1. Kwezani chingwe cholumikizira cha zingwe ziwiri zazitali kuposa kutalika kwanu ndikumangirira chingwe kopanira.
2. Gwirani pamwamba pamfundo ndi manja anu akuyang'ana pansi ndipo zala zazikulu zikukulozerani. Tengani pang'ono kuti chingwecho chikhale cholimba ndipo mikono yanu itambasuka. Sungani kumbuyo kwanu koongoka ndikugwada pang'ono kuti mugwirizane ndikukhazikika ndikukhazikika.
3. Kokerani chingwe kulowera kwa inu, kutsata mlatho wa mphuno zanu ndi magongono anu atuluka. Gwirani malowa powerengera kamodzi mukamalumikiza masamba anu paphewa palimodzi, ndikulola zigongono zanu kuti ziziyenda kumbuyo kwanu.
4. Lembani ndikubwezeretsani chingwecho kumalo anu oyambira. Lolani mapewa anu kutambasula patsogolo.
5. Bwerezani nthawi 12 pamaseti 4, ndikuchulukitsa kulemera kulikonse.

Kuyenda kwa mlimi wapamwamba

1. Gwirani kettlebell kapena dumbbell pamwamba pamutu panu, ikani dzanja lanu molunjika ndi dzanja lanu likuyang'ana kutsogolo. Sungani dzanja lanu lamanzere pa nthiti yanu kuti mudzikumbukire kuti muimirire, ndikutenga gawo lanu poyenda.
2. Yambani kuyenda. Onetsetsani kuti mukusunga zolimba komanso phewa lanu likhale pansi ndi kumbuyo.
3. Yendani pafupifupi mapazi 100 kapena masekondi 30 ndikusintha mikono.

Chin-up

1. Gwirani kapamwamba ndi zikhatho zanu zikuyang'anizana nanu ndi zikhatho zanu moyandikira pang'ono kuposa mulifupi paphewa. Lonjezani manja anu ndi mapazi anu atadutsa kumbuyo kwanu ndi mawondo anu onse atapindika ngodya ya 90-degree. Sungani torso yanu molunjika momwe mungathere ndikupanga kupindika kumbuyo kwanu kapena kutulutsa chifuwa chanu.
2. Tulutsani ndi kudzikweza mpaka mutu wanu uli pamwamba pa bala. Onetsetsani kuti mukugwiritsa ntchito minofu yanu ya bicep ndi kumbuyo kwanu kuti muchite izi. Mukadzikweza pamwamba pa bala, sungani zigongono zanu pafupi kwambiri ndi thupi lanu momwe zingathere.
3. Gwirani malowa kamodzi.
4. Dzipumitseni pansi ndikuchepetsa pang'onopang'ono kumalo omwe mumayambira mpaka mikono yanu itakwezedwa.
5. Bwerezani kasanu masekeli atatu.

Kusintha chibwano

Ngati mwayamba kale ntchitoyi kapena simungathe kuchita chibwano, gwiritsani ntchito makina othandizira omwe ali ndi chikoka chofanana (mitengo ikukuyang'anirani), ngati malo anu ochitira masewera olimbitsa thupi ali nawo. Makinawa amakuthandizani kuti musadzikweze nokha thupi lonse.

Muthanso kugwiritsa ntchito gulu lolimbana ndi chinsalu chothandizidwa mwa kungomangiriza mozungulira pullup ndikumangirira phazi limodzi pansi. Magulu otsutsa adzakuthandizani kukuthandizani kwambiri pansi (pomwe muli ofooka) ndi othandizira ocheperako pamwamba (pomwe muli olimba kwambiri).

Mutha kupita patsogolo kuyambira pano pogwiritsa ntchito magulu ochepera mpaka osafunikanso thandizo.

Mkulu chingwe pulley chingwe

1. Kwezani ma pulleys kuti afike kutalika kwambiri pamakinawo ndikulumikiza ma handles awiri pa clip. Khalani pansi pa mpira wolimba kapena benchi ndi dzanja limodzi mutagwira chogwirira chilichonse ndi manja anu akuyang'anizana. Lonjezani mikono yanu ndikutambasula mapewa anu patsogolo mukamayang'ana pachimake ndikukhala wamtali. Mapazi anu ayenera kuyikidwa m'lifupi-mulifupi, pansi.
2. Tulutsani ndi kukoka manja anu kwa inu, pogwiritsa ntchito kayendetsedwe ka ngalawa mpaka zogwirizira zifike kunja kwa chifuwa chanu. Finyani masamba anu paphewa palimodzi mukamayendetsa zigongono zanu m'mbali mwanu.
3. Lembani ndi kubweza pang'onopang'ono zingwezo pomwe mumayambira, mutambasule mapewa anu patsogolo.
4. Chitani mobwerezabwereza ka 12 pamaseti anayi, ndikuchulukitsa kulemera kulikonse mukakwanitsa.

Kuyimirira Y kwezani

1. Gwetsani pansi zingwe zonse ziwiri mpaka pansi. Dutsani zingwe kuti zigwiritsire ntchito zolimba ndikumvetsetsa zomata ndi manja anu moyang'ana pansi. Imani pakatikati ndikugwada pang'ono m'maondo anu ndikuchita nawo gawo. Chotsani ma handle anu pang'ono kuti muchite nawo mapewa anu.
2. Tulutsani ndikukweza zingwe pamwamba ndi pamutu panu, ndikupanga mawonekedwe a "Y". Manja anu ayenera kumaliza kusuntha pamene ma biceps anu akugwirizana ndi makutu anu. Gwirani malowa kamodzi.
3. Lembani ndi kutsitsa zingwe pang'onopang'ono kumalo anu oyambira.
4. Chitani mobwerezabwereza 12 pamaseti atatu.

Zotsogola: Anakhala chingwe Y kukweza

Kuchita chingwe Y mutakhala pansi kumathandizira kuthana ndi minyewa ya m'chiuno ndikudzilekanitsa mwamapewa, kumbuyo kumbuyo, msampha wotsika, ndi pachimake.

1. Khalani pansi pamakina okhala ndi zingwe (ngati malo anu ochitira masewera olimbitsa thupi alibe, kukoka benchi mpaka pamakina a chingwe cholumikizira ndikulumikiza zigwiriro ziwiri). Lembani zogwirira kuti mukakamize ma handles kuti akhale pafupi pomwe mukusunthaku.
2. Limbikitsani mtima wanu kuti mukhale pansi mowongoka ndi manja anu akuyang'ana pansi ndipo miyendo yanu ikhale yopingasa, mosanjikizana pansi.
3. Tulutsani ndikukweza manja anu onse pamwamba panu mpaka ma biceps anu agwirizane ndi makutu anu. Yambirani kukoka mapewa anu kumbuyo ndi kumbuyo. Gwirani malowa kamodzi.
4. Lembani ndi kutsitsa zingwe pang'onopang'ono kumalo anu oyambira.
5. Pangani kubwereza 8 kwama seti atatu.

Kutenga

Msana wanu umapangidwa ndi minyewa yambiri yofunikira, osati ma latissimus dorsi (lats) anu okhaokha komanso kumbuyo kwanu. Misampha yanu yakumunsi ndiyofunikira kuti muziyenda moyenera komanso kukhala ndi thanzi labwino, onetsetsani kuti mwawaphunzitsa monga minofu ina iliyonse.