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Ibhande lehlombe libukeka lingaphelele uma imisipha ye-trapezius ingakhuli ngokwanele. Kwabanye abasubathi, ngisho nasemthwalweni omncane, i-trapezium ikhula ngokulingana namahlombe nemisipha yangemuva (le nketho itholakala ezimweni eziningi). Abanye banesithombe esihluke ngokuphelele - ngisho nokuqeqeshwa okukhethekile okusindayo kunika imiphumela enesizotha kakhulu. Kulesi sihloko, sizobona ukuthi singaqeqesha kanjani kahle leli qembu lemisipha nokuthi iziphi izivivinyo zomshayi-mkhuba eziphumelela kakhulu.

I-anatomy yemisipha ye-trapezius

I-trapezium itholakala emuva emuva futhi ihlangana nemisipha yentamo kusuka phezulu. Ngokubuka, ingahlukaniswa izingxenye ezintathu:

1. Okuphezulu - okusondele entanyeni, kunesibopho sokuphakamisa amahlombe phezulu.
2. Ophakathi nendawo - phakathi kwamahlombe, ubamba iqhaza ekuphakamiseni amahlombe.
3. Elingezansi - engxenyeni engezansi yamahlombe, libhekene nokwehla kwamathambo ehlombe esigabeni esiphansi sokunyakaza.

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Imisebenzi esemqoka ye-trapezium yilezi: ukunyakaza kwamahlombe endizeni ebheke phezulu nangaphezulu, ukubuyisela ikhanda emuva, kanye nokuphakamisa amahlombe phezulu.

Ukugcina i-trapezoid isesimweni esihle kuyadingeka kunoma yimuphi umsubathi. Lokhu kuzokhulisa amandla akho ekuzivocavoca okuyisisekelo, kunciphise ukucindezeleka emajoyini ehlombe nemisipha, kunciphise ukugobeka komgogodla emgogodleni wesibeletho, futhi kunciphise ubungozi bokulimala nokulimala kuyo yonke ibhande lehlombe.

Amathiphu wokuqeqeshwa kwe-Trapeze

• Ama-shrugs athathwa njengokuzivocavoca okuhle kakhulu ekuthuthukiseni i-trapezoid, kepha abasubathi abaningi bayakwenza okungalungile. Awukwazi ukufaka ama-biceps nezingalo zangaphambili emsebenzini. Imichilo yeCarpal isiza ukubhekana nalokhu kahle kakhulu. Izindololwane kufanele zelulwe cishe ngokuphelele kuyo yonke indlela, bese umthwalo uzowela ngenhloso ku-trapezoid.
• Ungasebenzisi isisindo esiningi kakhulu sokusebenza. Lapho uqeqesha imisipha ye-trapezius, kubaluleke kakhulu ukusebenza ku-amplitude ephelele futhi uzwe ukucindezela kwemisipha okuphezulu endaweni ephezulu, ukuhlala kuyo imizuzwana engu-1-2.
• Ungasicindezeli isilevu sakho esifubeni sakho lapho wenza ama-shrug. Lokhu kwandisa ukucindezelwa komgogodla womlomo wesibeletho futhi kungaholela ekulimaleni.
• Isishwibi sithanda ukudonsa. Ukuze "uvale" kahle le misipha ngegazi, sebenzisa ama-supersets, ukuhlanganisa ama-shrugs kwanoma yikuphi ukuhluka nokunyakaza kwe-traction okubandakanya namahlombe, ngokwesibonelo, ngokubamba okuncane kwesilevu. Enye inketho yokwengeza amandla ukwenza amaconsi ekugcineni kwesethi ngayinye: ukunciphisa isisindo sakho sokusebenza bese wenza enye isethi noma ezimbili ngesisindo esilula ngaphandle kokuphumula.
• Izingibe ziyiqembu lemisipha elincane; kwanele ukuliqeqesha kanye ngesonto. Ngokufanele ukuhlanganise nokusebenza emuva noma kwehlombe. Ukugcina lonke ibhande lakho lamahlombe libukeka likhulu, ungakhohlwa ukunaka ngokwanele imisipha yakho nezicubu zentamo. Uma uqaphela ukuthi ama-trapezium aqala ukudlula amahlombe ekukhuleni, okwenza ngokubonakalayo isibalo sibe banzi ebhandeni lehlombe, vele uyeke ukwenza izivivinyo zomuntu ngamunye zaleli qembu lemisipha.
• Ukuzivocavoca ngezicupho kufanele kube kufushane kepha kube kukhulu. Njengomthetho, ukuzivocavoca okukodwa noma okubili kwanele ukusebenza leli qembu lemisipha. Ngenye indlela phakathi kokunyakaza okuhlukile kokuzivocavoca ngakunye futhi ukwenze ngendlela ehlukile, khona-ke uzothuthuka ngokushesha.
• Buka ukuma kwakho. Imvamisa, ukugoba emgogodleni wesibeletho nowesifuba akuvumeli ukuqeqeshwa okugcwele kwesishwishi. Umsubathi nje akakwazi ukwenza ukunyakaza okudingekayo nge-amplitude ephelele futhi ezwe ukusikwa kwemisipha.
• Qeqesha ngokulinganisela. Ukweqa ngokweqile imisipha ye-trapezius kuzoholela ekusakazeni okubi emisipheni yentamo nakuwo wonke umgogodla womlomo wesibeletho. Lokhu kugcwele ukukhuphuka kwengcindezi yokungasebenzi, ikhanda kanye nesiyezi.
• Ama-shrugs awabandakanyi ukujikeleza kwamajoyini ehlombe endaweni ephezulu. Ngasizathu simbe, abasubathi abaningi be-novice bayona lokhu. Uma usebenzisa isisindo esiningi sokusebenza, lokhu kuphendukezela kuphenduka okukodwa kokuhamba okulimaza kakhulu isikhwama se-rotator sehlombe lakho. Umzila ofanele wokunyakaza usho ukuphakamisa nokwehlisa isisindo endizeni efanayo; akumele kube nokunyakaza okungaphandle.

Ukuzivocavoca okuhle kakhulu kokusebenzela izingibe

Manje ake sibheke izivivinyo ezizokusiza ukukhulisa ukuzivocavoca kwakho kwemisipha ye-trapezius.

UBarbell Shrug

Ama-shrugs e-Barbell yiwona msebenzi omkhulu wokuvivinya umzimba. Ingxenye yabo engenhla isebenza ikakhulu lapha, ngoba lapho ukuphakamisa ibha kuphambi kwakho. Ukunyakaza kufanele kube yi-amplitude, njengokungathi endaweni ephezulu uzama ukufinyelela ezindlebeni zakho ngamahlombe akho. Kule nhlangano, ungasebenza ngesisindo esikhulu ngokwanele, ukuze uzwe kangcono ukwelula imisipha endaweni engezansi. Sebenzisa imichilo yesihlakala nebhande lezemidlalo uma kunesidingo.

Sebenzisa ukubambelela okuphakathi kobubanzi behlombe ukugcina amahlombe akho engekho emsebenzini. Lapho uphakamisa, gcina ibha iseduze nomzimba ngangokunokwenzeka futhi unciphise ukukopela - le ndlela ngeke iholele kunoma yini enye ngaphandle kokwandisa ubungozi bokulimala. Enye indlela ukukhetha ama-shrugs eSmith.

Ama-Dumbbell Shrugs

Ama-Dumbbell Shrugs awukuzivocavoca okuphezulu kwesishwishi. Kunconywa ukuthi usebenzise isisindo esincane lapha, kepha yenza ama-reps amaningi, ukuze ukwazi ukufeza kalula ukupompa okukhulu (ukusakazwa kwegazi lemisipha).

Njengoba kulo msebenzi izandla ziphendulwa zafana, izingalo zibambe iqhaza emsebenzini. Ngakho-ke, gxila ekugcineni izingalo zakho ziqonde hhayi ukugoba izindololwane zakho. Ngemuva kwalokho uzophakamisa ama-dumbbells ngomzamo wama-trapezoid, hhayi izandla zakho. Ungasebenzisa futhi imichilo yamahlombe.

Ukuguqula ama-dumbbell shrugs abe maphakathi naphansi ukuzivocavoca i-trapezoid, hlala ebhentshini bese uncika phambili kancane:

Lokhu kuzoshintsha i-vector yokulayisha futhi uzoletha izindwani zamahlombe ndawonye ndawonye phezulu. Ngenxa yalokhu, iningi lomthwalo lizoya ezingxenyeni eziphakathi neziphansi zemisipha ye-trapezius.

Ama-shrugs kusimulator

Kulokhu kuvivinya umzimba uzodinga ibhulokhi engezansi kanye nenduku ebanzi. Ukugcina umhlane wakho uqonde, donsela amahlombe akho phezulu nangemuva kancane. Ama-biomechanics wokunyakaza ahlukile ekunyakazeni kwama-barbell shrugs akudala. Ngokudonsa amahlombe akho emuva, ulayisha ingxenye emaphakathi ye-trapezium kanye nezinqwaba ezingemuva zemisipha ye-deltoid ngaphezulu. Ngenxa yalokhu, emuva kwengemuva eliphezulu kuzobukeka kukhulu futhi kubhampa. Ngaphezu kwalokho, ukwakheka komqeqeshi webhulokhi kunquma ngaphambili ukunwetshwa okuqinile kwemisipha endaweni ephansi kakhulu, okwandisa kuphela ukusebenza kahle kwalokhu kuvivinya umzimba.

Ama-shrugs ane-barbell ngemuva ngemuva

Lokhu kungukuzivocavoca okuhle kwezingibe eziphakathi neziphansi. Akufanelekile abaqalayo, njengoba kudinga uhlaka lomsipha olwenziwe kahle kanye nokwelula ihlombe okuhle.

Ukuze kube lula, lokhu kuvivinya kunconyelwe umshini weSmith. Ngezansi, phumuza kancane yonke imisipha yebhande lehlombe ukwehlisa ibha phansi ngangokunokwenzeka. Kepha ungakhohlwa ukugcina i-lumbar spine iqonde ngokuphelele. Ukusondela emuva kwakho uhola i-barbell njengoba uphakamisa, izingqinamba zizosebenza kanzima. Ukuma okude kakhulu kuzobeka ukucindezeleka okwengeziwe kuma-deltas angemuva.

Ukubamba okuNcane uBarbell Row

Umugqa we-barbell oya esilevini ukuzivocavoca okuyisisekelo okusebenza zombili izingibe namahlombe. Kulokuzivocavoca, kubalulekile ukuthatha indawo emincane eyanele futhi ugcine indololwane ngenhla kwezinga lesandla, lapho-ke ungasebenza nge-amplitude ephelele ulayishe yonke indawo yemisipha ye-trapezius. Uma uya ngokuya ubanzi, kulapho umthwalo uya kakhulu kuma-delta aphakathi nendawo.

Ukuzivocavoca okuhlukile: USmith Row uye esilevini ngokubamba okuncane, Umugqa wezimbumbulu ezimbili uye esilevini ngokubamba okuncane, uKettlebell Row uye esilevini.

Ukufa

Ukubuka konke kokuzivocavoca bekungeke kuphelele ngaphandle kokusho ukufelwa. Ngisho nokuhlukahluka kwayo akubalulekile kangako, kungaba yi-classic, i-sumo, i-trap bar row, irowu yaseRomania noma i-dumbbell row. Kulokhu kuvivinya umzimba, cishe akukho umthwalo onamandla eqenjini lezicubu lesithakazelo kithi, kepha izingibe zithwala ukungezwani okunamandla kakhulu kuyo yonke indlela. Abasubathi abanesipiliyoni basebenza ngezisindo ezinzima kulokhu kuvivinya umzimba, lokhu kunquma ngaphambili ukukhula okuqhubekayo kwezicupho. Ngakho-ke, ngama-powerlifters ngubani kaningi kunabanye angaziqhayisa ngama-trapeziums amangalisayo, noma engakwenzi ukuzivocavoca okuhlukile kwaleli qembu lemisipha.

Futhi, i-trapezoid ithwala ingxenye yomthwalo lapho yenza noma ikuphi ukudonsa okuvundlile kusisindo sangemuva: i-barbell noma i-dumbbell donsa ekuthambekeni, i-T-bar, ibhulokhi ephansi nokunye, kanye nalapho usebenzisa ukubambelela okuncane ekudoneni mpo (ukudonsa, ukuvimba okuphezulu, njll.). ). Ngokungaqondile, umthwalo uwela ku-trapezium futhi ngesikhathi sokuzivocavoca okuningi kwemisipha ye-deltoid, ngokwesibonelo, ukugoba ngamadumbhu lapho umile, uhleli noma uthambekile, udonsa ibha uye esilevini ngokubamba okubanzi, uthumba izingalo ku-simulator uye e-delta yangemuva, nabanye.

Uhlelo lokuqeqesha imisipha lweTrapezius

Akukho mehluko oyisisekelo phakathi kokusebenza kwe-trapeze ngezikhathi zokuzuza kwemisipha nokoma. Konke ukuzivocavoca (ngaphandle kwe-deadlift) kuqhelelene ngokwemvelo, futhi kungasetshenziswa kunoma yisiphi isigaba soqeqesho.

Ukuqeqesha i-trapezoid ejimini ukuzivocavoca okunengqondo. Thola izivivinyo ezimbalwa ezikusebenzela kangcono futhi uthuthukise ukusebenza kwakho ngokuqinile usebenzisa izindlela ezahlukahlukene zokuqhubeka. Njengomhlahlandlela, sebenzisa umdwebo olandelayo:

Ukuze uqeqeshe kahle izingibe ekhaya, isethi encane yemishini yanele: ama-barbells noma ama-dumbbells. Isibonelo sokuzivocavoca nge-trapeze ekhaya kanje:

Abasubathi abaningi baphinde baqeqeshe ama-trapeziums emigodini evundlile nemigoqo ehambisanayo, benza ukulingiswa kwamahlombe alenga. Lokhu kunyakaza kumile ngokwengeziwe emvelweni, ubukhulu abukhawulelwe ngokuqinile, futhi kuzoba nzima ukuzwa umsebenzi owodwa wama-trapezoid kuwo. Kodwa-ke, ungazama ukufaka okunye ukuqeqeshwa kwamandla uma ungenalo ikhono lokwenza izinsimbi.

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