Boikoetliso bo Bonolo ho Ntlafatsa Trapezius ea Hau e Tlaase

Litaba

• Ho phahamisa cable ka morao
• Mofuta o fetotsoeng
• Thapo e ka morao ea mokokotlo e hula ka ho hula ha scapular
• Leeto la sehoai se ka holimolimo
• Chin-up
• Fetoloa chin-up
• Mohala o phahameng oa cable ea pulley
• Ke eme ke phahamisitse
• E tsoetseng pele: Ho lutse cable Y ho phahamisa
• Tsela

Ho nts'etsapele trapezius ea hau e tlase

Ho matlafatsa trapezius ea hau ke karolo ea bohlokoa ea tloaelo efe kapa efe ea ho ikoetlisa. Mesifa ena e kenyelelitsoe ho tsamaeeng le botsitso ba scapula (lehetla la mahetla).

Ka bobeli banna le basali ba bonahala ba hlokomoloha ho sebetsa mesifa ea bona ea trapezius (maraba), ekaba hobane ba sa bone mesifa, ha ba utloisise bohlokoa ba eona, kapa ha ba tsebe feela hore na ba ikoetlisetse eng.

Bakeng sa ts'ebetso e kholo ea morao le mahetla, o batla ho khona ho sithabetsa maikutlo le ho hula scapula ea hau, eo o ke keng oa e etsa haeba o na le maraba a fokolang a fokolang. Hape, ho hlokahala hore ho be le teka-tekano lipakeng tsa maraba a hau a tlase, maraba a kaholimo, li-deltoids (delts), le serratus (e hokahanyang likhopo ho scapula) bakeng sa mokokotlo le mahetla a hau ho etsa boikoetliso hantle.

Taba ke hore, maraba a fokolang a fokolang a ka eketsa kotsi ea ho lemala nakong ea boikoetliso bo bong, joalo ka khatello ea sefuba. Kahoo, ha re shebeng ka hloko hore na u ka matlafatsa le ho nts'etsapele maraba a hau a tlase joang.

Ho phahamisa cable ka morao

1. Theola thapo e le 'ngoe ea pulley ho ea ho notch ea ho qetela mochineng ebe u hokela mofeng sekotwaneng. Ema kahoo thapo ea cable e ka lehlakoreng la hau le letšehali.
2. Khetha boima bo lekaneng 'me u tšoare letsoho ka letsoho la hao le letona, palema e shebile ho uena. Lula u kobehile ka setsoe. Koba thekeng ho fihlela mmele oa hau o batla o lekana le fatše. Mangole a hau a lokela ho kobeha, 'me letsoho la hao le letšehali le phomole seropeng sa hao sa leqele.
3. Exhale 'me u phahamise letsoho la hao le letona,' me setsoe sa hao se kobehile hanyane, ho fihlela letsoho la hao le lekana fatše 'me le tsamaisana le tsebe ea hao e letona. Tšoara boemo bona ka palo e le 'ngoe.
4. Inhale 'me butle-butle theola mohele ho khutlela boemong ba hau ba ho qala.
5. Pheta makhetlo a 12, ebe u hetla hore mochini oa cable o be ka lehlakoreng la hau le letona, 'me u ikoetlise ka letsoho la hao le letšehali.

Mofuta o fetotsoeng

Haeba mohato ona o le thata haholo ho uena kapa haeba boima bo le boima haholo, etsa boikoetliso bona ka sehlopha sa ho hanyetsa pele.

Thapo e ka morao ea mokokotlo e hula ka ho hula ha scapular

1. Phahamisa thapo ea cable ka li-notch tse peli tse telele ho feta bophahamo ba hau mme o hokelle thapo sekotong.
2. Tšoara ka holim'a mafito ka liatla tsa hau li shebile fatše 'me menoana e metona e supa ho uena. Khutlela morao ka mehato e seng mekae hore thapo e tiee 'me matsoho a hau a holisoe ka botlalo. Boloka mokokotlo oa hao o ka tlase o otlolohile 'me u khumame mangole hanyenyane hore o tsebe ho kenella mokokotlong ebe o ipoloka o tsitsitse.
3. Hula thapo e lebile ho uena, u ikemiselitse ho ba borokho ba nko ea hao ka likhahla tsa hao li phatlohile. Tšoara boemo bona ka palo e le 'ngoe ha u ntse u sebetsana le mahetla a mahetla hammoho, u lumelle likhahla tsa hao hore li tsamaee hanyenyane ka morao.
4. Inhale 'me butle-butle khutlisetsa thapo sebakeng sa hau sa ho qala. Lumella mahetla a hao ho otlolla pele.
5. Pheta makhetlo a 12 bakeng sa lihlopha tse 4, ho phahamisa boima ka mor'a sete ka seng.

Leeto la sehoai se ka holimolimo

1. Tšoara kettlebell kapa dumbbell kaholimo ho hlooho ea hau, u otlolle letsoho la hao le otlolohile 'me letsoho la hao le shebile pele. Boloka letsoho la hao le letšehali nthong ea hao ho ikhopotsa ho ema u le molelele, 'me u kenye mokokotlo oa hau ha u ntse u tsamaea.
2. Qala ho tsamaea. Ha e le hantle tsepamisa maikutlo ho boloka mokokotlo oa hau o tiile 'me lehetla la hao le le tlaase le morao.
3. Tsamaea ka maoto a ka bang 100 kapa metsotsoana e 30 ebe u chencha matsoho.

Chin-up

1. Tšoara mokoallo oa letsoho le liatla tsa hau tse shebaneng le uena le liatla tsa hau haufi haholo le bophara ba mahetla. Atolosa matsoho a hau ka botlalo maoto a hao a tšetse ka mor'a hao le mangole a hao a mabeli a kobehile ka lehlakore la 90-degree. Boloka 'mele oa hao o otlolohile ka hohle kamoo ho ka khonehang ha o ntse o etsa sekhahla mokokotlong oa hau o tlase kapa o beha sefuba sa hau kantle.
2. Exhale 'me u ikhule ho fihlela hlooho ea hau e le ka holim'a bareng. Tsepamisa maikutlo ho sebelisa mesifa ea hau ea bicep le mokokotlo oa hau oa bohareng ho etsa boikoetliso bona. Ha o ntse o iphahamisa ka holim'a bareng, boloka litsoeng tsa hau li le haufi le 'mele oa hau kamoo ho ka khonehang.
3. Tšoara boemo bona ka palo e le 'ngoe.
4. Inhale 'me butle-butle o theohele boemong ba hau ba ho qala ho fihlela matsoho a hau a atolositsoe hape.
5. Pheta makhetlo a 5 bakeng sa lihlopha tse 3.

Fetoloa chin-up

Haeba u sa tsoa tloaela boikoetliso bona kapa u sa khone ho etsa sehlaha, sebelisa mochini o thusitsoeng oa pullup o ts'oereng (liatla tse u shebileng), haeba boikoetliso ba hau bo na le 'ona. Mochini ona oa u thusa hore u se ke ua hula boima ba 'mele oohle oa hao u le mong.

U ka sebelisa sehlopha sa ho hanyetsa bakeng sa sehlaha se thusitsoeng ka ho se thatela haufi le bareng ea pullup ebe u khomarela leoto le le leng ka leqeng le ka tlase. Lihlopha tsa Resistance li tla thusa ho u fa thuso e ngata ka tlase (moo u fokolang haholo) le thuso e nyane kaholimo (moo u leng matla ka ho fetesisa).

U ka hatela pele ho tloha sethaleng sena ka ho sebelisa lihlopha tse fokolang ho fihlela u sa hloke thuso e ngoe.

Mohala o phahameng oa cable ea pulley

1. Phahamisa li-pulleys bophahamong bo phahameng ka ho fetisisa mochining ebe o hokela mehele e 'meli sekotong. Lula fatše ka bolo kapa bencheng ka letsoho le le leng u tšoere letsoho le leng le le leng le liatla tsa hau li shebane. Eketsa matsoho 'me u otlolle mahetla pele ha u ntse u kopanya mokokotlo oa hau mme u lula u le molelele. Maoto a hau a lokela ho beoa ka bophara ba mahetla, a bataletse fatše.
2. Exhale 'me u hulele matsoho ho uena, u sebelisa mokhoa oa ho soka sekepe ho fihlela mehele e fihla kantle sefubeng. Finyella mahetla a hao mahetleng ha u ntse u boloka likhama tsa hao li manehiloe mahlakoreng a hao.
3. Hula 'me butle-butle u khutlisetse likhoele sebakeng sa hau sa ho qala, u otlolle mahetla pele.
4. Etsa makhetlo a 12 bakeng sa lihlopha tse 4, u phahamise boima kamora 'ngoe le e' ngoe ha u khona.

Ke eme ke phahamisitse

1. Theola li-pulleys ka bobeli ho ea tlase. Tšela likhoele ho boloka mechini e le thata 'me u utloisise matsoho ka liatla tsa hau li shebile fatše. Ema bohareng u khumame hanyenyane mangoleng 'me mokokotlo oa hau o tšoarelletse. Phahamisa matsoho hole le lirope tsa hau ho kenya mahetla a hau.
2. Exhale le ho phahamisa likhoele holimo le ka holim'a hlooho ea hau, o theha sebopeho sa "Y". Matsoho a hau a lokela ho emisa ho tsamaea ha li-biceps tsa hau li tsamaellana le litsebe tsa hau. Tšoara boemo bona ka palo e le 'ngoe.
3. Hulela 'me butle-butle theola lithapo ho khutlela boemong ba hau ba ho qala.
4. Etsa makhetlo a 12 bakeng sa lihlopha tse 3.

E tsoetseng pele: Ho lutse cable Y ho phahamisa

Ho etsa cable Y ha o ntse o lutse ho thusa ho felisa thuso ho tsoa mesifeng ea letheka le ho itšehla thajana ka thata mahetleng, litepising tse ka morao, leraba le tlase le mokokotlo.

1. Lula fatše mochineng oa mohala oa cable o lutseng (haeba boikoetliso ba hau bo se na eona, hula benche ho fihlela mochini oa cable pulley ebe o hokela mehele e 'meli). Tšela litšepe ho qobella litšepe hore li lule li le haufi nakong ea motsamao ona.
2. Etsa mokokotlo oa hau hore o lule o otlolohile liatla tsa hau li shebile fatše fatše le maoto a hao a bophara ba mahetla, a bataletse fatše.
3. Exhale 'me u phahamise matsoho ka bobeli holimo ho fihlela li-biceps tsa hau li lumellana le litsebe tsa hau. Tsepamisa maikutlo ho huleng mahetla a hao mahetla fatše le ka morao. Tšoara boemo bona ka palo e le 'ngoe.
4. Hulela 'me butle-butle theola lithapo ho khutlela boemong ba hau ba ho qala.
5. Pheta makhetlo a 8 bakeng sa li-sets tsa 3.

Tsela

Mokokotlo oa hau o entsoe ka mesifa e mengata ea bohlokoa, eseng feela li-latissimus dorsi (lats) le li-delts tse ka morao. Maraba a hau a tlase a bohlokoa bakeng sa motsamao o nepahetseng le bophelo bo botle ka kakaretso, ka hona etsa bonnete ba ho ba koetlisa joalo ka mesifa efe kapa efe.