Mola oa t-bar o sekametse sefubeng le lebanteng: mokhoa oa ho ikoetlisa * Sefapano

Bent Over Row ke boikoetliso bo sebetsang hantle bakeng sa ho holisa mesifa ea hau ea morao. Ba ratang crossfit, tšoaneleha 'mele le bodybuilding hangata e sebelisa e-na le barbell kapa dumbbell ka tšekamelo,' me ho na le mabaka a sena: mojaro axial ka lesapo la mokokotlo fokotseha, 'me e ba ho le bonolo ho tsepamisa mohopolo mosebetsing oa mesifa sephara ka ho fetisisa morao.

Ho latela boemo ba mmele, o ka hula projectile ho ea sefubeng kapa lebanteng. Mojaro ho sena le ona oa fetoha. E ka hatisoa ka holimo le ka morao lats. Hape ke habohlokoa ho hlokomela hore, pele ho tsohle, boikoetliso bona, joalo ka mela e meng e otlolohileng, e hlahisa botenya ba mokokotlo, eseng bophara ba eona. Ho etsa hore mokokotlo oa hau o pharalle, o hloka ho ela hloko haholoanyane ho etsa mela e emeng, joalo ka li-chin-ups le li-pulseps tse pharalletseng.

Sehloohong sena, re tla u bonts'a hore na u ka etsa joang mola oa T-bar o kobehileng ka nepo le hore na melemo ea boikoetliso bona ke efe.

Melemo ea ho ikoetlisa

Melemo ea mantlha ea T-bar kapa mola o kobehileng ke hore mokokotlo oa matlafala. Ke motheo oa papali efe kapa efe ea matla. Ntle le mokokotlo o matla o kaholimo, ho ke ke ha ba le li-squats tse boima, mochini oa khatiso oa benche le deadlift, le mekhatlo e meng ea mantlha. Mokokotlo ha o matlafale feela, empa hape o ba kholoanyane. Tlhokomeliso ho banna: ho ea ka lipalo-palo, basali ba bangata pele ho tsohle hlokomela mesifa e ntlafalitsoeng hantle ea morao, ho bona e sebeletsa e le mofuta oa ponts'o ea botle.

E boetse e thusa ho etsa palo e kholo ea mesifa e tsitsisang e nyane. Boemo bo kobehileng ha boa tsitsa ka ho felletseng, 'me re tlameha ho kopanya lihlopha tsohle tsa mesifa e le ho boloka botsitso. Ho ke ke ha khonahala ho ba "hokela" ka boitlhakiso bo bong.

Sebopeho sa li-T-bars tse ngata se entsoe ka tsela eo u ka sebelisang litšoaneleho life kapa life: se sephara, se patisane, se mahareng, se otlolohile, se khutlela morao, se ts'oana ...

Sena se u fa monyetla oa ho sebetsa likhoele tse fapaneng tsa mesifa le libaka tse fapaneng tsa mokokotlo ka boikoetliso bo le bong. Ho lekane feela ho fetola boemo ba matsoho ka mokhoa o mong le o mong.

Litlhaloso tse amanang le ts'ebetsong

Boikoetliso bona ha bo na mojaro oa axial mokokotlong, ka hona, boteng ba hernias, protrusions kapa liphetoho tse senyehang mokokotlong, ho thibetsoe ka tieo ho e etsa. Mefuta e meng e itlhahisa: T-bar mola ka ho hatisoa bencheng. Ketsahalong ena, ho kenya axial ho fokotsehile. Ntle le moo, ho sisinyeha ha molumo o itseng ha ho u fe monyetla oa ho sebelisa ho kopitsa, ka hona, u ke ke ua imetsa li-extensors tsa mokokotlo.

Haeba boikoetliso ba hau bo se na mochini o joalo, sebelisa benche e tloahelehileng, beha tšekamelo ho likhato tse 30-45 ebe o etsa mola o hlabang kapa o dumbbell ho eona. Mokhatlo o tla be o arohane ka botlalo, mme latissimus dorsi e tla sebetsa ka tsela e fapaneng haholo. Khetho e 'ngoe ke ho etsa mola o rapameng ka bareng kapa mochini o thibelang ka litekanyo tse tlase. Mojaro ona o tla lekana hore mokokotlo o hōle le ho ba matla.

Ke mesifa efe e sebetsang?

Mojaro o matla o oela lilateng, tse nyane le tse kholo ho potoloha le mesifa ea rhomboid ea mokokotlo.

Matšoao a trapezius, li-delta tsa morao-rao le li-triceps li sebetsa hanyane. Li-extensors tsa mokokotlo, mesifa ea gluteal, li-hamstrings le quadriceps li sebetsa joalo ka li-stabilizers.

Mokhoa oa ho bolaea T-bar

Ka melamu e tshekaletseng, sephetho se ipapisitse le mokhoa o nepahetseng. Baatlelete ba bangata ba se nang boiphihlelo, ba nang le cheseho e fetang ea ho utloisisa ts'ebetso ea boikoetliso, ka lepotlapotla ba qala ho sebetsa ka boima bo boholo mesebetsing e joalo, empa sena ha se lebise liphellong. Hangata hona ho lebisa ho lemalang. Ka hona, pele ho tsohle, o hloka ho ipehela mokhoa o nepahetseng oa ho ikoetlisa. Ho etsa sena, ka kopo bala karolo ena ka hloko kapa u botse mokoetlisi ea nang le boiphihlelo.

Boikemisetso ba mojaro

Pele o hloka ho etsa qeto ea hore na u il'o koetlisa karolo efe ea mokokotlo. Ho hatisa mojaro mokokotlong o ka holimo (o monyane hape o moholo, mesifa ea "rhomboid" le "deltas" tsa morao), o hloka ho hula T-bar ho ea sefubeng. T-bar e hula lebanta e lokela ho etsoa ho beha khatello e ngata ho lats tse tlase. Ka hona, boemo ba hau le bona bo tla fetoha. Haeba u batla ho hula lebanta, u lokela ho ema haufi le bareng kamoo ho ka khonehang, haeba u ea sefubeng - hanyane.

Ntlha ea bohlokoa e latelang ke ho ts'oara. Ha ho ts'oaroa ka bophara, mesifa e meholo le e menyenyane e tla sebetsa ka thata. Tšoaro e patisaneng le e ts'oanang e tla kenyelletsa latissimus dorsi ea hau ho feta. Ts'ebetso e ka morao e tla beha khatello e eketsehileng ho li-lats tse tlase, empa li-biceps le tsona li tla ameha haholo. Ho sebetsa feela ka mokokotlo, ntle le ho hokahanya lihlopha tse eketsehileng tsa mesifa, sebelisa marapo a letsoho. Ha ho maemong afe kapa afe, manonyeletso a hau a letsoho ha a lokela ho ts'oaroa ha o ts'oara T-bar. Sena se tla baka tsitsipano e kholo matsohong le li-biceps, hanghang ho eketsa kotsi ea ho otlolla mesifa.

Boemo ba pele

Nka boemo bo nepahetseng ba ho qala. Letsoapong la melamu e tshekaletseng ke senotlolo; e nyane le hlaha ka lehlakoreng le, mojaro o tla fetisetsoa ho lats tse tlase. Haeba angle e haufi le mohala o otlolohileng, joale mokokotlo oohle o kaholimo o tla kenyeletsoa ka matla. Boholo le bona boa fetoha ho tloha mona. Sekhutlo se seholoanyane, bokhutšoanyane ba amplitude. Leha ho le joalo, o hloka ho boloka arch ea tlhaho mokokotlong o ka tlase mme o boloke mokokotlo oa hao o otlolohile. Notlela boemong bona.

Batho ba bangata ba sebelisa lebanta la liatleletiki ha ba etsa boikoetliso bona. U hloka ho utloisisa hore ha u hula T-bar re hloka boemo ba 'mele bo tsitsitseng, mokokotlo ha oa lokela ho pota nako efe kapa efe ea molumo. Sena se ka ba thata ka lebanta. E sebedise feela ha o sebetsana le boima bo boima, empa o seke oa tiisa ka thata, ha ea lokela ho kena-kenana le phefumoloho ea hau hantle le ho boloka mokokotlo oa hao o otlolohile.

U boetse u hloka ho khumama mangole hanyenyane ho imolla khatello ea kelello ho li-hamstrings tse lemalang habonolo.

Ho ikoetlisa

Qala ho hulela matsoho hantle ho uena. Ho kopanya mesifa ea hau ea morao haholo, tlisa mahetla a hao mahetleng 'me u boloke matsoho a hau a le haufi le' mele oa hau. Haeba u phutholla litsoeng ka mahlakoreng, li-deltas tse ka morao li tla qala ho sebetsa ka thata. Etsa boikoetliso ka molumo o felletseng, tsoela pele ho phahamisa boima ho fihlela mahetla a mahetla a kopantsoe ka botlalo le konteraka ea latissimus dorsi. Tsena tsohle li etsoa ha ho tsoa moea. Karolong e kaholimo, re ema motsotsoana ebe re pepeta mesifa ea morao ka hohle kamoo ho ka khonehang. Ke habohlokoa motsotsong ona hore u se ke ua khathatsa li-biceps, ho seng joalo nakong ea mokhahlelo o mobe, mojaro oohle o tla kena ho tsona. Se ke oa fetola boemo ba molala le hlooho ha o phahamisa T-bar, mojaro o matla haholo oa axial mokokotlong oa mokokotlo o tla etsoa, mohlomong o penya methapo.
Ebe u theola T-bar butle ha u ntse u hema. Mokhahlelo o mobe o lokela ho tsamaea butle habeli ho feta o nepahetseng. Ke habohlokoa hore u se ke ua potoloha mokokotlo oa thoracic hona joale le hore u se ke ua fetola boemo ba 'mele. Ka tlase, emisa motsotsoana ho otlolla latissimus dorsi, ebe u pheta ho tloha qalong.
Haeba o sebetsa ka litekanyo tse hlomphehang bakeng sa boikoetliso bona, ho qhekella hanyane hoa amoheleha ho baemeli ba babeli kapa ba bararo ba ho qetela. Ithuse ka maoto a hau ho matlafatsa, sena se tla tlosa khatello ea maikutlo mesifa ea hau ea morao, empa e tla eketsa matla a thupelo.