Minofu Imene Mukunyalanyaza Zomwe Zingakhudze Kwambiri Kuthamanga Kwanu

Zamkati

• Kodi ma lats akukhudzana bwanji ndi kuthamanga?
• Ndiye, mumalimbitsa bwanji ma lats anu?
• Onaninso za

Zachidziwikire, mukudziwa kuti kuthamanga kumafunikira mphamvu zochepa. Mufunikira ma gluti amphamvu, ma quads, ma hamstrings, ndi ana amphongo kuti akupititseni patsogolo. Muthanso kuzindikira ntchito yofunika kwambiri yomwe abambo anu amachita kuti mukhalebe owongoka ndikuwongolera katundu wanu theka lakumunsi.

Koma pali minofu imodzi yomwe mwina simungaganizirepo zikafika pakuyenda kwanu. Tikulankhula zamafuta anu (kapena latissimus dorsi) -minyewa yayikulu kwambiri mthupi lanu.

Kodi ma lats akukhudzana bwanji ndi kuthamanga?

Kumbukirani, kuthamanga ndi masewera olimbitsa thupi athunthu - kotero kuti ngakhale minofu ikuluikulu yam'mwamba imatenga nawo mbali. Kuti mumvetse momwe ma lats anu amakhudzira momwe mukuyendetsa, ganizirani za mayendedwe anu kapena kachitidwe kanu mukamathamanga, atero a David Reavy, akatswiri azachipatala, katswiri wazochizira, komanso woyambitsa React Physical Therapy. "Momwe mwendo wako wamanzere ukupitira patsogolo, dzanja lako lamanja likulowera kutsogolo, ndiye kuti ukupanga gulu lozungulira," akufotokoza. "Mimba yanu ndi ma lats anu amathandizira kuyenda uku."

Pamene ma lats anu ali amphamvu, m'pamenenso mayendedwe opotokawa amakhala osavuta komanso mumakhomerera bwino. Komanso, ma lats amphamvu amathandizira kuti minofu yanu yonse isamagwire ntchito mopitirira muyeso. Kumasulira: Simutopa mwachangu kwambiri ndipo mutha kuthamanga nthawi yayitali.

"Chilichonse chomwe chimakusowetsani mtendere kale satopa msanga, chifukwa mukubweretsa minofu yambiri kuphwandoko, "atero a Reavy, omwe ati mudzadabwitsidwa kuchuluka kwa chakudya chanu mukamayesetsa kuwalimbikitsa. (Psst: Kalata Yotsegukira kwa Wothamanga Aliyense Amene Akuganiza Kuti Satha Kuthamanga Mitali Yaitali)

Njira yosavuta yodziwira ngati mukufuna kuwonjezera mphamvu zanu ndikuwunika mawonekedwe anu. Nazi zizindikiro zingapo zomwe muyenera kuyang'ana mukathamanga: Mumayamba kugwada kutsogolo kapena kutsika kapena mutu uli kutsogolo ndipo mapewa anu amakwera ndi makutu anu. Mwina zikuchitika kwa inu? Ndiye ndi nthawi yoti mupereke chidwi kwambiri ku ma lats anu.

Ndiye, mumalimbitsa bwanji ma lats anu?

Mutha kuyamba apa ndi masewera olimbitsa thupi oyambira komanso matambasulidwe abwino kwambiri. Koma musanachite china chilichonse, muyenera kuwonetsetsa kuti minofu yoyandikira sikukulepheretsani zolinga zanu. Mwachitsanzo, ma triceps olimba (kumbuyo kwa mkono) kapena kumtunda kwa trapezius (komwe phewa lanu limakumana ndi khosi lanu) kumatha kulepheretsa ma lats anu kuti ayambe kuchita masewera olimbitsa thupi. Izi zitha kutsutsana ndi kuyesetsa kwanu.

Umu ndi momwe mungamasulire minofu ina iyi:

• Kutulutsidwa kwa triceps: Gona pambali panu ndikuyikapo thovu kapena lacrosse mpira pansi pama triceps anu kulikonse komwe akumva kolimba. Bwerani ndikukulitsa chigongono cha ma 10 mpaka 15 pamalo aliwonse. Bwerezani mbali inayo.
• Kutulutsa msampha wapamwamba: Tengani mpira wa lacrosse ndikuwuyika pamsampha wanu, kulikonse komwe mukumva kupsinjika. Kenako, pezani ngodya ya khoma yomwe mutha kuyimirira moyimirira, ndikukankhira mpirawo msampha wanu. Kenako, sunthani mutu wanu kutali ndi mpira, ndikubwerera mmbuyo kwa 20 mpaka 30 reps pamene msampha ukutulutsa.

Tsopano popeza ndinu otayirira komanso okhwima, ndinu okonzeka kulimbikitsa kulimbitsa thupi kwanu ndi magulu atatuwa a Reavy:

• Gwirani chingwe cholimbirana pamwamba ndi manja onse, mitengo ya kanjedza ikuyang'ana kutsogolo ndi mikono mu mawonekedwe a Y. Bweretsani masamba anu amapewa, kuwakoka kumbuyo kwanu, ndikukoka gululo pomwe mukualitenga kumbuyo kwa mutu wanu ndikumenya T. Kwezani manja anu kumbuyo kwa Y ndikubwereza kubwereza kwa 15.
• Gwirani gulu lotsutsa kumbuyo kwanu, manja akuyang'ana kutsogolo. Bwezerani mapewa anu, kuwakokera kumbuyo kwanu, ndikuchotsani gululo pamene mukukweza manja anu mpaka kutalika kwa phewa kuti mumenye T. Pansi pansi ndikubwereza kwa 15 reps.
• Gwirani gulu lotsutsa kutsogolo kwanu, manja akuyang'ana kumbuyo. Sungani mapewa anu pansi, kokerani gululo palimodzi mukamayendetsa gululo pamwamba panu ndikubwerera kumbuyo kwanu, ndikupanga bwalo laling'ono. Imenyeni T kumbuyo kwanu, kenaka bweretsani gululo kumutu ndi pansi kutsogolo kwanu ndikubwereza mobwerezabwereza 10.

Chinthu chinanso chochita masewera olimbitsa thupi chosavuta ndi chojambula cha zombie, akutero Reavy: Gonani pa msonkhano waung'ono ndikuyang'ana pansi ndi thaulo pansi pa chifuwa chanu. Wonjezerani manja anu kumtunda kwa Y ndipo yang'anani ndikupendekeka. Gwiritsani ntchito ma lats anu kuti mudzikoke patsogolo, kotero chifuwa chanu chimabwera pafupi pakati pa manja anu ndi zigongono pansi pambali panu-monga ngati lat kukokera-pansi koma litagona pansi. Onetsetsani kuti musangonyamula mapewa anu ndikukoka phewa lanu kumbuyo ndi kumbuyo. Sungani mikono yanu ndi zigongono pafupi. Kenako dzikankhireni kumbuyo ndikubwereza kubwereza kwa 15.

Kuchokera pamenepo, mutha kupita kukakoka zolimbitsa thupi ndikukoka zolimbitsa thupi ziwiri zolimbitsa ma lats anu.

Ngati zonse zomwe zikuchitikazi sizikukupangitsani kuti mugwire ntchito paminofu yanu yam'munsi, bwanji za phindu ili: Kukhala mwachidwi, komwe kumalimbitsa pakatikati panu, kumangirira msana wanu, ndikudutsa ma lats mukamapumira. desiki kapena kukhala patebulo la chakudya sikungolimbitsa minofu yanu yam'mbuyo komanso kukulitsa kaimidwe kanu.

Onaninso za