Ukuba nomqolo onamandla kuyimfuneko ukuphepha intlungu kunye naluphi na uhlobo lokulimala. Ingxaki kukuba ininzi yethu ayigxininisi ekusebenzeni izihlunu ezahlukeneyo ezizenzayo, kwaye sivame ukuqeqesha ngendlela efanayo ngaphandle kokuvelisa i-stimuli eyahlukileyo. I-lats zizihlunu ezibumba umqolo wethu, kwaye zikwabalulekile ekonwabeleni ukuma kakuhle komzimba. Ukuphila ubomi obungaphumliyo okanye ukusebenza ngelixa uthwele ubunzima kunokonyusa amathuba okwenzakala lula.
Ukunqanda oku, sifumanisa imithambo emi-4 onokuthi uyenze ngobunzima bakho kwaye iya kubuyisela amandla kwindawo yakho yedorsal.
iipush ups zespartan
Ii-push-ups ze-Classic nazo zisebenza ngokuthe ngqo ii-lats, kodwa ukuba ufuna ukutshintsha indlela yakho yoqeqesho, ndicebisa ukwenza i-Spartan push-ups. Ukwahluka kwi-amplitude yeengalo kunye nokuqhuma xa utshintsha indawo. Ukuba awuziva ukwazi ukutshintsha kwintshukumisa, ungayenza kancinane.
Ukutsalwa kweSuperman
Ukuqala kwisiseko se-Superman classic (elele phantsi, kunye nemilenze enwetshiwe ngokupheleleyo), siphakamisa i-torso kwaye sizame ukuzisa i-scapulae xa sivula iingalo. Yandisa iingalo zakho ngokupheleleyo kwakhona phambi kokuba uzihlise umva ezantsi. Yenza ngokukhawuleza ukugcina ulawulo lomqolo wakho ophantsi kwaye ugweme ukulimala. Uya kuqaphela ukuba ngumsebenzi oqatha.
https://www.youtube.com/watch?v=fwQWXXuo68o
Tsala-ups nge band elastic
Ukutsalwa ngumsebenzi ogqibeleleyo wokomeleza iilats zakho. Kunzima ukufezekisa, ngoko uneendlela ezimbini zokuzenza: ngomatshini oncedisiweyo okanye nge-band elastic. Ngebhendi uya kuqaphela intshukumo yokwenyani ngakumbi kunomatshini, kwaye izinto eziphathekayo ziya kukunceda uziqhubele phezulu. Zama ukuzisa i-scapulae yakho xa unyuka kwaye uqinisekise ukuba amagxa akho akaze abe kwinqanaba leendlebe zakho. Oko kukuthi, musa ukuzivumela ukuba uwe ngokupheleleyo.
https://www.youtube.com/watch?v=W7X-uoHpa4c
Ukubheqa kwi-TRX
I-TRX sisixhobo sezemidlalo esifanelekileyo sokusebenza ngobunzima bakho, kunye nokungazinzi. Kule meko siya kwenza intshukumo yokukhwela, apho i-lats kufuneka isebenze ngokupheleleyo ukwenza ukunyuka. Nangona ucinga ukuba amandla enziwa ngeengalo zakho, kuya kukunceda ngokwenene ukwandisa amandla omqolo wakho. Gcina i-lathe imile kwaye ujonge phambili.
Unako kwakhona ukukrola ngebhanti elastiki. Yibeke ezinyaweni zakho okanye uyifake kumatshini. Yenza intshukumo efanayo yokubheqa ngelixa ugcina i-torso yakho imile kwaye usenza ukurhoxa kwe-scapular.