Mona ke Tsela ea ho Matlafatsa le ho Otlolla Lats tsa Hau (Hape, Hobaneng U Lokela ho Etsa)

Litaba

• Hobaneng ha Litaba tsa Koetliso ea Lats
• Koetliso ea Lats ea Ba qalang
• 1. Ba lutseng Mola
• 2. Ho fofa ho fofa
• 3. Superman Phahamisa
• 4. Li-Push-Ups tsa Scapular
• 5. Tsoelo-pele ea ho hula
• Mokhoa oa ho otlolla li-Lats tsa hau
• 1. Katse/Khomo
• 2. Benche / Setulo Elbow Otlolla
• 3. Resistance Band Arm Release
• Tlhahlobo bakeng sa

Haeba u tšoana le batho ba bangata ba ikoetlisetsang ho ikoetlisa, mohlomong u tseba hantle mesifa ea 'mele e kaholimo e boletsoeng e fuoeng mabitso a khutsufalitsoeng: maraba, litepisi, likhechana le lats. Le hoja mesifa ena kaofela e le ea bohlokoa, li-lats (latissimus dorsi) li lokeloa ke tlhokomelo e khethehileng.

Hobane'ng? Ba etsa joalohaholo. Li-lats tsa hau ke mesifa e meholo ka ho fetisisa 'meleng oa hao o ka holimo, ho qala ka sephakeng sa hao le ho fetela holimo ho ea holimo ho li-glute tsa hau ka sebōpeho se kang sa fan. Seo se bolela hore li thusa haholo metsamaong e mengata e holimo le ea 'mele o felletseng, leha mesebetsi ea bona ea mantlha e le ho hulela matsoho a hau tlase le ka mahlakoreng a hau le ho tsitsisa mantlha a hau, ho latela Jess Glazer, mokoetlisi oa motho ea lulang NYC. (PS Bala pale ea hae e khothatsang mabapi le ho ba le 'mele o motle.) Empa haeba motho e mong au botsa hore u fetole lats tsa hau, na u ka khona? Ho batho ba bangata, karabo ea potso eo e ne e tla ba che. Mona ke kamoo ho kenyelletsa koetliso ea lats tsamaisong ea hau ho ka ntlafatsang mmele oa hau, le hore na u ka ho etsa joang.

Hobaneng ha Litaba tsa Koetliso ea Lats

Lats tsa batho ba bangata ha li tsotelloe. "Ka lebaka la sebopeho sa sechaba le litloaelo tsa letsatsi le letsatsi tse kenyelletsang likhomphutha, ho lula tafoleng, ho qeta nako lifonong, le ho hloka motsamao, motho e mong le e mong o tloaetse ho robala," Glazer oa supa. Ha o thella, o "tima" kapa o tlosa mokokotlo oa hau le mesifa ea mokokotlo, oa hlalosa.

Oa eketsa: "Ho lula le ho ema o otlolohile ho hloka hore o boloke mahetla a hau morao, sefubeng se bulehile, 'me o kentse letsoho." "Boemo bo botle bo hloka li-lats tse matla. Hase feela hore lats e matla e tla ntlafatsa boemo ba hau, empa boemo bo botle bo tla boela bo ntlafatse ho itšepa ha hao! " Hape, ho ba le lats tse fokolang ho tla qobella mesifa e meng hore e nke monyebe, e leng se tla baka tsitsipano ea molala le mahetla, o re. (Leka hape likarolo tsena tse tharo ho hlakola 'mele oa tafole ea hau.)

Ka bokhutšoanyane, lats e matla e bolela boemo bo ntlafetseng le mokokotlo o matla, tseo ka bobeli li ka lebisang katlehong ea boikoetliso. Lumela, hula ka thata! (E amanang: Mabaka a 6 Ho hula ha hao ka lekhetlo la pele ha ho so etsahale)

Koetliso ea Lats ea Ba qalang

Pele o qala, etsa lipatlisiso tse nyane ka lats tsa hau. Glazer o re: "Ntho ea pele eo o lokelang ho e etsa ke ho fumana khokahano ha o ntse o thunya mesifa ea hau, ka hona kenya letsoho sebakeng se ka tlas'a makhopho a hau mme o lihe likhopo hore li se ke tsa hlaha." Hang ha u se u lemohile hore na u ka kenya mesifa ea mokokotlo hokae le joang, u se u itokiselitse ho tsoela pele ho ikoetlisa.

Etsa metsamao ena e le potoloho, kapa u e kenye kemisong ea hau ea kamehla ea ho ikoetlisa. Haeba u khetha ho li etsa joalo ka potoloho, etsa mekoloko e meraro ea boikoetliso bohle, 'me u etse lekhetlo la ho qetela la liikoetliso tse tharo tse hlokang lihlopha tse' ne.

1. Ba lutseng Mola

A. U sebelisa lebanta la ho hanyetsa kapa mochini oa mohala oa cable, lula fatše ka maoto a otlolohile. Haeba u sebelisa sehlopha sa ho hanyetsa, se kokotse ka maoto. Ho sa tsotelehe lisebelisoa, rola mahetla morao le tlase, "o li phuthele" ka li-lats.

B. Ho boloka matsoele a tiile 'me a le haufi le' mele, etsa mela e otlolohile ka morao, o kopanya mahare a mahetla hammoho.

C. Seta bocha ka taolo, ebe u pheta.

Etsa lihlopha tse 3 tsa makhetlo a 10 ho isa ho a 15.

Pro Tip: Haeba u sebelisa mochini ho etsa mohala oa mohala, khetha boima bo boima empa bo sa senye foromo ea hau. "Iphephetse; mesifa ena ea morao e meholo kahoo u lokela ho khona ho phahamisa boima!" e eketsa Glazer.

2. Ho fofa ho fofa

A. Ema ka mangole a bonolo a tšoere dumbbell letsohong le leng le le leng ka mahlakoreng. Itšetleha pele thekeng ka mokokotlo o bataletseng le molala o sa jeleng paate. Lumella matsoho hore a leketle ka tlasa selelu ea hao a kobehile butle.

B. U etelle pele ka litsoe tsa hau, khutlisetsa matsoho morao 'me u inahanele u haka sefate morao, u petetsa mahetla a hao hammoho. Tšoara motsotsoana o le mong pele o theoha ka taolo.

Etsa lihlopha tse 3 tsa 10 ho isa ho tse 12 ka li-dumbbells pakeng tsa 5 le 10 pounds.

Tlhahiso ea pro: Tsamaiso ena e ka etsoa ka li-dumbbells kapa sehlopha sa ho hanyetsa.

3. Superman Phahamisa

A. Robala ka sefahleho fatše u otlolotse matsoho le maoto. Pepeta glutes ho khomaretsa maqaqailana hammoho 'me u notlele matsoho ka thata haufi le litsebe. Boloka molala o sa jele paate 'me u shebile fatše mokhatlong oohle.

B. Sebelisa mokokotlo oa hau ho phahamisa maoto fatše, ho leka ho phahamisa li-quads fatše ntle le ho khumama ka mangole. Tlase ka taolo. Pheta ka 'mele o kaholimo feela.

C. Ha u se u tseba ho ikarola ka tlase le kaholimo, li kenye hammoho, u phahamise lipheletso tsohle tse 'ne fatše ebe u li ts'oara pele u theola ka taolo.

Etsa lihlopha tse 4 tsa makhetlo a 15 ho isa ho a 20.

4. Li-Push-Ups tsa Scapular

A. Qala sebakeng se phahameng sa mapolanka.

B. Ntle le ho koba litsoe tsa hao, suthisa mahare a mahetla ho ea morao le hammoho, u kene ka mahetleng ntle le ho oela ka mpeng kapa letheka.

C. Tlanya ka har'a liatla ho sutumelletsa bohareng-holimo morao hole le fatše, ho arola mahetla.

Etsa lihlopha tse 4 tsa 10 ho isa ho 15 reps.

Tlhahiso ea pro: Ona ke motsamao o monyane empa o le thata o shebileng serratus ea hau ka pele, mesifa e hlokomolohuoang khafetsa empa e le ea bohlokoa e tšehetsang boemo bo botle ba mmele, bophelo bo botle ba mahetla le lats.

5. Tsoelo-pele ea ho hula

Haeba u khona ho hula ka thata, ea ho li-reps tse sa sebetsoang, u hule lats tsa hau kamoo ho ka khonehang. Likhetho tse ling li kenyelletsa ho sebelisa sehlopha sa ho hanyetsa ho thusa (joalo ka ha ho bonts'itsoe video) kapa ho etsa lintho tse fosahetseng moo o tlolang (chin to bar) ebe o ikoetlisa ho theoha butle butle kamoo ho ka khonehang. U ka 'na ua hloka lebokose ho itšetlehile ka bophahamo ba bar ea hau ea ho hula. (Mona ke tlhaloso e feletseng ea tsoelo-pele ea ho hula.)

Etsa li-sete tse 4 tsa ho pheta-pheta makhetlo a mangata ho hloleha.

Mokhoa oa ho otlolla li-Lats tsa hau

Mokhoa o mong oa bohlokoahali oa ho rua molemo ka ho kenyelletsa mekhoa ena ke ho otlolla lats. "Tsela e molemohali ea ho kenya tšebetsong le ho lemoha li-lats tsa hau letsatsi le leng le le leng ke ho li otlolla hantle hoseng le neng kapa neng ha u lutse nako e telele," ho bolela Glazer. "Sena se tla thusa 'mele oa hao le boko ba hao ho hlokomela boemo ba hau." Ho feta moo, motsoako o nepahetseng oa ho otlolla le ho matlafatsa ho ka etsahala ho thusa ho thibela bohloko ba morao bo amanang le slouching. (Ho honyenyane? Leka mehato ena e tšeletseng e bakang tsitsipano ea letsatsi le letsatsi.)

1. Katse/Khomo

A. Qala ka matsoho le mangole. Ho potoloha mokokotlo ho ea siling ho kenella ka "kat", e theola hlooho le lesapo la mohatla ho ea fatše.

B. Ebe u khutlela "khomo," u theola mpa fatše 'me u phahamisa mohatla le moqhaka oa hlooho ho ea siling.

Pheta tatellano ena metsotsoana e 60.

Pro tip: Tsamaiso ena e otlolla mokokotlo oa hau kaofela, ho kenyeletsoa lats tsa hau.

2. Benche / Setulo Elbow Otlolla

A. Khumama fatše ka litsoe u lutse bencheng kapa setulong 'me u atolose matsoho. Boloka molala o sa nke lehlakore, sheba fatše.

B. Tobetsa sefuba le hlooho butle fatše ha u ntse u ntse u tsitsitse. Bakeng sa ho otlolla ho tebileng, kobeha litsoe e le hore matsoho a ame mahetleng.

Tšoara metsotsoana e 30 ho isa ho e 60.

3. Resistance Band Arm Release

A. Lumella lebanta la khanyetso ho potoloha palo e tiileng ebe u thatela ntlha e 'ngoe letsohong le le leng.

B. Khutlela morao ho fihlela sehlopha sa ho hanyetsa se rutoa, se lumella mmele o kaholimo hore o khumame fatše. Ha u ntse u boloka letsoho le otlolohile, ka hloko lumella sehlopha hore se hule letsoho la hau hole le 'mele oa hau. Fokotsa bonolo mahetla ho tloha lehlakoreng ho ea lehlakoreng ho otlolla lats le lehetla.

Pheta metsotsoana e 30 ho isa ho e 60 ka lehlakoreng le leng.

Tlhahlobo bakeng sa