4 Palibe-Weights Trapezius Exercises

Zamkati

• Chidule
• 1. Tsamba lamapewa limafinya
• 2. Mankhwala osokoneza bongo
• 3. Mzere wowongoka
• 4. Kuthamanga
• Kodi ndizotheka kuvulaza trapezius yanga?
• Mfundo yofunika

Chidule

Kodi mudayamba mwadzifunsapo chifukwa chake omanga thupi amakhala ndi khosi lopindika, losema?

Ndi chifukwa chakuti agwiritsa ntchito kwambiri trapezius yawo, minofu yayikulu, yopindika. Trapezius imayamba pansi pamutu pake, kutsika khosi ndikudutsa m'mapewa, kenako ndikupitilira msana mu mawonekedwe a "V".

The trapezius imagwira ntchito kuti zikhazikike m'mapewa anu ndi kumtunda kwakumbuyo. Kumanga thupi sikungakhale kwa inu, koma kuti mukhale olimba komanso kupewa kupweteka kwakumbuyo, ndikofunikira kuti trapezius ikhale yolimba.

Tidalankhula ndi akatswiri awiri kuti aphunzire njira zina zosavuta kugwiritsira ntchito trapezius yanu, kaya mumachita masewera olimbitsa thupi kapena mumakonda kuchita chipinda chanu chochezera.

Dr. Matthew Gammons ndi dokotala wamkulu wa zamankhwala ku Vermont Orthopedic Clinic komanso wachiwiri kwa wachiwiri kwa American Society for Sports Medicine.

A Mark Kovacs, CTPS, MTPS ndi akatswiri azolimbitsa thupi, ochita masewera olimbitsa thupi komanso ochita masewera olimbitsa thupi, komanso wamkulu wa International Tennis Performance Association.

Nazi machitidwe anayi omwe amalimbikitsa kuti trapezius yanu ikhale yolimba.

1. Tsamba lamapewa limafinya

"Pokhapokha mutakhala womanga thupi mukuyesa kupeza trapezius yayikulu, muyenera kuchita masewera olimbitsa thupi kuti muthandize trapezius kugwira ntchito yake bwino, kukhazikika pamapewa ndi kumtunda kwakumbuyo," akutero a Gammons.

Tsamba la phewa ndi njira yosavuta yochitira izi.

1. Imani ndi mawonekedwe abwino.
2. Pepani mapewa palimodzi ndikugwiritsanso masekondi atatu.
3. Pepani masamba kumbuyo kuti mubwerere m'malo awo omasuka.
4. Ntchitoyi itha kuchitidwanso pogwiritsa ntchito zingwe, gulu lotsutsa, kapena kuyika manja anu kutsogolo posanja.

2. Mankhwala osokoneza bongo

Ma shrug osavuta ndi ena kutali kuti trapezius yanu ikhale yolimba. "Shrug ndiyofala kwambiri ndipo ndiyosavuta kuyigwiritsa ntchito, ndipo ndi imodzi mwazochita zabwino kwambiri zoyambitsa trapezius," akutero a Kovacs. Pazovuta zina, chitani izi ndi zolemera m'manja mwanu.

1. Imirirani ndi kukhazikika kwabwino.
2. Kwezani mapewa anu momwe mungathere, ngati kuti mukufuna kukhudza makutu anu ndi mapewa anu.
3. Gwiritsani kuwerengera awiri.
4. Awamasulireni kuti abwerere m'malo awo omasuka.
5. Bwerezani nthawi 20.

3. Mzere wowongoka

Ili ndi ntchito yotchuka yolimbitsa trapezius. Muthanso kuyesa izi ndi ma dumbbells kapena barbell m'manja mwanu.

1. Imirirani molunjika.
2. Mukamenya nkhonya, kwezani nkhonya zanu momwe mungathere kwinaku mukugwada, ndikugwirana manja kutsogolo kwa thupi lanu.
3. Gwiritsani kuwerengera awiri.
4. Tulutsani manja anu kuti mukhale omasuka, zibakera zomwe zidakulungidwa.
5. Bwerezani nthawi 20.

4. Kuthamanga

Pali zosiyana zingapo za pushup. Chitani mtundu womwe ndi wosavuta kwa inu: Pushup yokhazikika, pushup mukugwada pansi, kapena pushup yoyimirira kukhoma.

1. Ikani manja anu pansi kapena pakhoma.
2. Chepetsani thupi lanu mmanja mwanu kwinaku mukubweza msana ndi mimba yanu yolimba. Musalole kuti mutu wanu ugwe pansi; sungani khosi lanu molingana ndi msana wanu wonse.
3. Tsitsani thupi lanu mpaka mutayandikira pansi kapena kukhoma, kenako ndikubwezeretsanso pamalo owongoka. Lembetsani pamene mukutsika ndi kutulutsa mpweya pamene mukukankhira mmwamba.

Chinsinsi cha pushup ndichoti "muziyang'ana kwambiri kukankhira mapewa palimodzi" panthawi yochita masewera olimbitsa thupi, a Gammons akutero. "Pangani trapezius wanu wapakati komanso wotsika kuti mugwire ntchitoyi."

Kodi ndizotheka kuvulaza trapezius yanga?

Kuthyola kapena kupondaponda trapezius sikuchitika kawirikawiri, Kovacs akuti. Nthawi zambiri zimachitika kokha kwa omanga thupi omwe amayesa kugwira ntchito trapezius ndi kulemera kwambiri.

"Mtundu wina wovulala ungakhale pamene mukukakamiza kukana mbali imodzi ndipo mukuyenda mwachangu mbali ina, monga magulu ankhondo omwe nthawi zina amachitika mwangozi, mwangozi," akuwonjezera.

Izi zitha kuchitika pangozi yamagalimoto kapena kwa ma linemen omwe amagundana akusewera mpira.

Ma Gammons amanenanso kuti, monga momwe mungachitire zolimbitsa thupi zilizonse, muyenera kuyamba modekha mukamagwiritsa ntchito trapezius yanu. Osapitirira.

Mfundo yofunika

Trapezius wathanzi sikuti amangokhala wokwanira kwambiri.

Amayi apakati nthawi zambiri amalimbana ndi mphamvu yokoka yomwe imawakoka patsogolo, chifukwa chake amafunikira trapezius yamphamvu kuti awathandize kuwongolera.

Okalamba amatha kupindulanso kukhala ndi minofu yolimba ya trapezius yothandizira pamavuto aliwonse oyanjanitsa.

"Pamene anthu ambiri amaganiza za trapezius, amaganiza za khosi lokhazikika lolimbitsa thupi," akutero Kovacs. “Koma zimachita zambiri kuposa kungolamulira kusuntha kwa khosi. Minofuyo ndi yofunika kwambiri potola kena kake pansi kapena kunyamula kalikonse. ”

Kumbukirani: Pochita masewera olimbitsa thupi, onetsetsani kuti mukugwiritsa ntchito mawonekedwe oyenera. Ngati simukudziwa, chonde funsani aphunzitsi anu kapena akatswiri ena azaumoyo.