Musana wako unosanganisira mamwe emisumbu mizhinji mumuviri, misumbu inoshandiswa zuva rega roga kutsigira musana wako nemuviri. Misumbu yakadzoka inoitawo mamwe emisungo yepakati , kunyanya lats.
Kukudziridza mishonga iyi hakungogoni kupa muviri wako chikamu chikuru, chichakubatsira iwe kuva nesimba yakasimba, yakasimba yezvinhu zvose zvezuva nezuva.
Iko lats, waka latissimus dorsi, ndiyo mitsipa mikuru kumashure. Idzi tsvina idzi dziri kune rumwe rutivi rwemashure uye dzinofamba kubva kumashure kwefudzi kusvika kumapapiro. Iyi mishonga inobatanidzwa mukukwevera manzwiro, sekukwevera kuzarura musuo kana, mukurovedza muviri, kuita chikwata-up.
Nokuda kwekufambisa uku, kazhinji maitiro echi lat anosanganisira kudhonza kana kufamba. Izvi zvinotevera zvinoratidza nzira dzakasiyana-siyana dzaungagona kushanda nadzo mushure mamasumbu uchishandisa dumbbells uye mapoka ekumanikidza.
Ramba uchifunga mupfungwa idzi dzakawanda mutsara kuitira kuti iwe ushandise kushandisa zvakanyanya kuyerwa, zvichienderana nebasa racho.
Kuumba Your Lat Workout
- Vatangotanga : Sarudza maitiro 1-2 uye ita 1-2 seti 12-16 reps. Chisarudzo chakanaka chingava chimwechete ruoko rwembiru dumbbell uye maitiro akagara achishandisa bhatsi bhensi . Izvi zvinoshandiswa kunongedza mishonga zvishoma zvakasiyana kuitira kuti ugone kupikisa muviri wako nenzira yakasiyana.
- Inter / Adv : Sarudza maitiro 2-4 akasiyana. Semuenzaniso, rwonzi rwembumburu rinoteverwa ne-barbell row uye ruoko rwakarurama ruchikohwa. Edza zvakasiyana-siyana zvekufamba nemhando dzakasiyana siyana dzemashoni kuti ushandise misungo yako nenzira yakasiyana. Endai kune masheji 2-3 ekudzoka 8-12, muchizorora pakati pekuisa.
- Shandisa zvakakwana uremu kana kushorwa kuti iwe unogona kuzadzisa nhamba yaunoda yezvezvepamusoro.
- Ita basa rakakwana rekudzoka shure nekubatanidza maitiro ekumusoro kwako kumashure uye kuderedza shure .
1 - Rimwe Rombo Rwendo Pane Chimwe Chete
Kuita mutsara kune rimwe rimwe gumbo rinowedzera dambudziko rekuenzanisa uye, nokuda kwechikonzero ichocho, iwe unogona kunge uchishandisa kuwedzera kwechiedza.
Kutanga, shandura uremu kuruboshwe rworudyi uye chidimbu kubva muchiuno, kutora mutsara uchifananidza nechomukati sezvaunosimudza rutsoka rworuboshwe zvakananga. Mumuviri wako unofanirwa kuva wakarurama kubva pamusoro kuenda kuneremberi.
Batisera pamadziro kuti uenzane kana uchida. Kubva pane chinzvimbo ichi, dhonza chikwangwani mumutsara uye zvishoma nezvishoma kuderera.
Kana iwe uchinzwa uchizununguka, tora gumbo pasi uye ugare zvishoma nezvigunwe zvigunwe, uchichengetedza huwandu hwehutano muhudutso wepamberi. Dzorerai 12-16 reps kumativi ose.
2 - Lat inotenderera nemaBandi
Ita inodonha nemabhande akafanana neche lat inokonzera mhando pamitambo. Kana iwe uchida kuita kuti basa iri rive rakaoma, unogona kushandisa mudziri wemukova weboka rako uye urichengetedze mumusuwo uri pamusoro pako.
Kana zvisina kudaro, tora bhanhire riri pamusoro uye svetesa kumashure kuti ubvise zvidzitiro zvichienda kumucheto wembambo.
Kuita kuti zvive zvakaoma, tora boka racho nemaoko ari pedyo. Iwe unogona kuitawo basa iri rimwe ruoko panguva imwe yekutorwa kwakawedzerwa.
Dzokera zvakare 12-16 zvakare.
3 - Barbell Row
Kunyange zvazvo dumbbells ichikubvumira kuti ushande rumwe rutivi rwomunhu mumwe nomumwe, mboni inokubvumira kusimudza uremu hunorema kudarika iwe unenge uine zviyero zvakasiyana.
Kutanga, tora barbell yacho nemichindwe inotarisana mukati uye ichibva kumapapiro kusvikira torto yako iri panenge ine 45-degree angle. Iwe hausi kuda kuderedza mhepo yakanyanya kure nokuti inogona kukuvadza musana wako, kunyanya kana uremu hwako huchirema.
Kuchengeta mabvi akadzivirira kuti adzivirire mushure, tora bhora zvakananga kunze uye wobva wavhara kumashure kuti ubvise bhutoni mumunondo wako.
Dzokera zvakare 12-16 zvakare. Iwe unogonawo kuita izvi nekufamba nemichindwe kunze, sezvinoitwa biceps curl.
4 - Dumbbell Pullovers
Kunyengedza chinhu chikuru chekuita basa nokuti inoshanda mazana emapoka emapoka panguva imwe-masikati, chifuko uye triceps. Kana iwe uchizviita pabhola, iwewo unobatanidza muviri wako wepasi uye wepakati.
Kutanga, kupinda mune bhulogi chiremera chiine mutoro wakananga kumusoro. Kana iwe uri mutsva pakufamba uku, tanga ne kuwedzera kuwedzera.
Kuchengeta mavoko zvakananga, zvinyenye zvishoma zvakakotama, kuderedza mutoro uri shure kwako kusvika pamusoro pemusoro-soro kana kusvika paunonzwa wakasununguka.
Dzorera shure uye zvishoma nezvishoma tora uremu kuti utange, uchidzokorora zvakare kusvika 12-16 zvakare.
5 - Renegade Row
Ichi chiito chekuita chinosanganisira zvakanyanya zvepakati, pamwe chete nemuviri wakadzika.
Kutanga, pinda muhomwe yeplanha pamaoko nezvigunwe kana mabvi. Batisisa kune zvidhori zviviri nematende anotarisana. Kana izvi zvichivhiringidza maoko ako, edza imwe chete panguva.
Kubata pani, panzvimbo imwe neimwe kutsika uye pasi kusvika 12-16 reps.
Kana izvi zvakanyanya kuoma, ita izvi kufamba pamabvi ako, kuchengeta mabvi zvakananga pasi pechiuno uye maoko pasi pemapfudzi.
6 - Tora Ups
Hapana mutsara wekudzoka shure kwaizove wakakwana pasina kutaura nezvekukwira. Izvi zvinogona kunge zvakanyanya kusimba kwezvose zvinoshandiswa shure nekuti uri kukwira muviri wako kurema kure kure pasi.
Kana iwe uri mutsva yekudhonza-tenga, kune nzira dzekuchinja kuti uende uye zvishoma nezvishoma kuvaka simba yekusimudza muviri wako wose.
Tanga nokuisa chigaro kana chigaro chakasimba pasi pebato rekutakura. Uine maoko akawandisa kupfuura mapepa, pfupa rimwe rutsoka (kana kuti zvose tsoka kana zvichidikanwa) pachigaro uye shandisa iyo miviri yekukwevera muviri wako.
Pasi uye dzokorora kwere 8 kana kupfuura.
Nokufamba kwenguva, unogona kuedza kushandisa zvishoma kubva mumuviri wako wepasi uye zvimwe kubva mumuviri wako wepamusoro. Iwe unogona zvakare kuedza shanduro iyi: Shandisa chigaro kuti uzvigadzire iwe muchechi uye zvishoma nezvishoma uzvidzike pasi pasi usina chigaro.
Izvo zvinonzi zvipembenene, izvo inzira yakanaka yekuvaka simba remuviri.
7 - Dumbbell Row
Nokuda kwekufamba uku, iwe unonyorera kubva muhudyu, uchichengetedza mushure mutsvuku uye pasina kubatanidzwa. Zviyero (izvo zvinofanira kunge zviri kurutivi rwakaremara) zvigadzika pasi uye iwe unomesa mushure kuti ubvise zvidzitiro kusvika pamvura.
Iwe hausi kuda kuisa zviyero, asi kunyatsoshandisa mashure aya kumashure kutonga kufamba. Miti yacho inofanira kumira pamusoro pepamusoro pembeza.
Nemhaka yokuti iwe wakakotama nezvirembera zvakanamatira pasi, shure kwako kumashure kunoshanda zvakaoma kuchengetedza muviri wako panzvimbo. Bend the knees if you feel a strain in the back back and keep your abs engagement.
8 - Rimwe Arm Row
Kune rimwe rutsanga rwemutsara, iwe unogona kazhinji kuenda kune akaremera nokuti ikozvino uri kutsigira pasi rako rezasi neruoko rumwe kune rumwe rutivi, zvakasiyana nemitsetse miviri yeviri.
Nokuda kwechiito ichi, shandisa lat kana iwe uchikwevera gorosi kusvika pamvura. Pamusoro, svina mapepa epafudzi pamwe chete kuti uwane misumbu yakawanda inobatanidzwa. Itai kuti ureme uye udzoke zvakare kusvika 12-16 reps pamativi ose.
9 - Akagara Mitsara Nekudzivisa Bands
Kurwisana neboka kunogona kuchinja iyo yose yekurovedza muviri. Bhuku rinopikisa rinokupa kushora mukati rose, saka masimba ako emasumbu achapisa zvishoma zvishoma.
Nokuda kwekufamba uku, unogona kuzviita wakamira kana wakagara. Putira bhande rakapoteredza chinhu chakasimba pamberi pako uye ubatisise zvigaro muruoko rumwe norumwe. Dzokera kure zvakakwana zvokuti iwe une dambudziko rakaoma pane boka.
Kuchengetedza mapepa pasi, tsindira kumashure kuti uise mutsara mukati, kumira pamusana. Kusunungurwa uye kudzokorora kwe12-16 reps.
10 - Bent Over Row With Bands
Nokuda kwekufamba uku, tambanudza bhanhire pasi pemakumbo maviri uye ubatisise bhande pedyo netsoka. Izvi zvinokuita kuti iwe uwedzere kuwedzera mhirizhonga muboka kunze kwekubata maitiro.
Uine mushure wakareruka uye wakaenzana kusvika pasi (kana sepedyo iwe unogona kuwana), svitsa zvidzitiro kusvika mumugero, zvichimira pamhepo.
Kufambisa uku kunorumbidzwa kukuru kumiganhu ye dumbbell, kuwedzera rudzi rwakasiyana rwekuwedzera kumushandi.
Dzokera zvakare 12-16 zvakare. Izvi zvinoitawo kuti temberi ichinje. Semuenzaniso, tanga nemitsetse 8 uye ipapo, kuchengeta zvikwiriso pamusoro pekufamba, ita zviduku zvishoma uye zvishoma nezvishoma kuwedzera nguva yako pasi petsoka.
11 - Simba Rakaiswa Nenzara
Izvi zvakapfurikidza kushanda kunoita shiri mbiri nedombo rimwe. Iyo plandi inobvumira iyo, iyo yakaderera shure, uye muviri wepasi.
Kuwedzera mutsara zvinoreva kuti iwe unoshanda mumutambo kunyanya kubva iwe uri kuenzanisa muviri kune rumwe rutivi, uye iwe uri kushanda lats.
Kutanga, kupinda munzvimbo yeplanha pamaoko nezvigunwe zvine tsoka zvakapoteredza. Nokuda kwekushandurwa, ita izvi kufamba pamabvi. Batisisa kettlebell sezvinoratidzwa kana dumbbell uye tambanudza muromo wepamusoro.
Pasi uye dzokororazve 12-16 reps apo unobata plank nguva yose. Tora purogiramu wozoshandura mapande.
12 - Dumbbell Inowira Nezvikwata
Imwe nzira yakanakisa yekuwedzera kunyanya kuwedzerwa kune yako lat work ndeyekubatanidza zviyereso nekumanikidza mapoka.
Kutanga, tambanudza bhandi pasi pemakumbo ako uye wobva wavhara rumwe rutivi rwebhande rakapoteredza seti ye dumbbells. Iva nechokwadi chekuti unokwanisa kuchengetedza uremu hwega hwega pasina kuchengeta.
Iwe unogona kuenda kujekesa pane zviyereso nekuwedzera kwebhande.
Chirongwa kubva muchiuno uye chengetedza mushure uye usasipo iwe paunotarisa zviyero zvichikwira uye zvichidzika kusvika 12-16 zvakare.
13 - Zvimwe Dumbbell Rows
Imwe nzira yekushandura migwagwa yekambuluki ye dumbbell ndeyekuita kuti ive yavo kubva kurudyi kusvika kuruboshwe.
Izvi zvinobatsira zvishoma zvepfungwa uye zvinokubvumira kuti uise pfungwa pane imwe ruoko panguva imwe.
Kutanga, svetuka kubva muchiuno uye chengetedza shure. Gwaira zvishoma nezvishoma kurudyi, kuchikwevera kusvika kumeso. Pasi uye zvino simudza kuruboshwe kurudyi. Zvimwe, kutora nguva yako ne rep repute imwechete ye 12-16 reps.
14 - Yakarurama Arm Inotora
Ichi chiito chinokonzera kumashure, asi chinotarisawo marangire pamwe chete. Kuenzanisa pabhora kunoreva rezasi yako kumashure nemakumbo kushanda kuti ugadzikane muviri wako.
Kuti uite izvi, tanga bhanhire rakapoteredza chinhu chakasimba chiri pamberi pako nehuku iwe uzviise iwe nebhora pasi pomutambo. Iva nechokwadi kuti uri kure zvakakwana kure nechitsiko kuti uve nekutengesa pabhande.
Tanga nemaoko zvakananga pamberi pako uye, uchizvichengeta zvakarurama, zvikwevere pasi uye shure shure kwako, uchidzidzira shure. Dzokera zvakare 12-16 zvakare.
15 - Bharbell Pullovers
Kushandisa mboni kunowedzera kusimba kwemuitiro uyu zvishoma. Kusiyana nevhudzi rinoputika, iwe unoda kuchengeta zvibhakera zvako zvakanamatira nguva yose kuitira kuti iwe usapfuurira kure uye ugume uchideredza uremu.
Tanga pane bhendi akabata barbell nemaoko pedyo pamwe chete pamusoro pebhodhi. Kuchengeta mabote akadzikamisa, simudza uremu uye utore zvombo shure kwe musoro.
Dzorera mushure kuti udonhedze barbell shure kuti utange uye dzokorora zvakare 12-16 reps.
16 - Chikwata Row
Iko kushandiswa kwakasimba kunoita masikati, asi inoshandawo nechezasi kumashure, glutes uye hamstrings.
Iwe unogona kusarudza bhuru rakakura kune rimwe basa iri kuti uwane zvakanyanya kubva pakufamba.
Putira bhande chakakomberedzwa nechinhu chakasimba pamberi pako uye dzoka kumashure kusvikira unonzwa kushungurudzwa pane bhanhire.
Chirongwa kubva muchiuno, mabvi zvishoma uye akangosara, achidzivirira maoko. Simuka uye, panguva imwechete, tora zvidzitiro kumadhorosi mumutambo.
Kusunungurwa uye kudzokorora kwe12-16 reps.