Kodi kumanga latissimus dorsi njira yabwino

Latissimus dorsi minofu kawirikawiri anangomutchula kuti "mapiko". Inde, chifukwa zinthu zabwino, iwo amafanana ndi mapiko a mbalame. Kuti mudziwe kutulutsa mmwamba latissimus dorsi, muyenera kumvetsa ntchito imene iwo amachita komanso zimene katundu ndi mulingo woyenera chitukuko mofulumira. Only kumvetsa ndendende zimene mukuchita adzalola kuti achite Zochita dzuwa pazipita.

Kodi kugwira ntchito latissimus dorsi

Latissimus dorsi ndi udindo mitundu yonse ya ndodo ndi kukokera akuluakulu. Iwo amagwira nawo ntchito yaikulu masewera monga kupalasa, mafizo masewera a karati. Ndipo paokha minofu imeneyi si ntchito, chifukwa ntchito zawo kumafuna ntchito manja anu.

Choncho, sekondale, koma ntchito kuvomerezedwa mu "mapiko" kupanga kukongola ndi mkono wonse wakumanja. Ngati kufewetsa mafupa ndi minofu si olekanitsidwa, nthawi zambiri zambiri anagwiritsa ntchito molumikizana ndi "mapiko".

Tikamvetsa limagwirira ntchito ya gulu minofu, inu mukhoza kumayenda pa funso: bwanji kutulutsa mmwamba latissimus dorsi. Ndipotu phunziro labwino inafunika khama kwambiri.

Kusonyeza ambiri kuti "mapiko"

Monga ambiri a magulu akuluakulu minofu, pali zambiri ndithu zosiyanasiyana zokambirana kutulutsa mapiko. Koma mwakukhoza kwa iwo nthawi zonse ankaona wamba akukoka pa mowa. Komabe, mu Baibulo amakono zokambirana izi akhoza m'malo balati kukagwetsa midadada pa miyeso ya.

Ngati mwasankha bala yopingasa, m'pofunika kuti atenge mmwamba manja ake pa mtunda wa 1.5-2 m'lifupi phewa ndi kuyamba kukoka. Komanso, thupi iyenela okhazikika, sangathe kudzithandiza okha pogwiritsa ntchito kudumpha kapena kupinda. Mwachitsanzo, pa ambiri olimba mlangizi Army NYAKHONDO zina kuvala tsamba nsapato. Pamene womberani chiyenera kugwa.

Akulumikiza kunsi pulogalamu yoyeseza kumangika ofanana, koma kulenga mavuto minofu ntchito thupi lanu kulemera, ndi kulemera kwa midadada okha. Motero, thupi Ayeneranso kukhalabe n'kupuma, lomwe lili ndi latches m'dera bondo.

Zochita zina kuti "mapiko"

Popeza anachitira ndi njira kutulutsa latissimus dorsi ambiri ndondomeko angachititse kuti ena thupi palibe sakhala ogwira. Mmodzi wa iwo ndi cholinga ndodo otsetsereka a.

Ngati inu katswiri Zochita zofunika kuti ntchito zolemera mu otsetsereka asapembedzere kwambiri katundu kumbuyo m'munsi. Izi ndi zofunika kwambiri chifukwa ndi ntchito zambiri ndithu kulemera kwa ubwino kukhazikika.

Imani ndi mapazi phewa-m'lifupi padera ndi pang'ono mawondo awo. Weramirani ndi kutenga malo. Pa nthawi yomweyo, onse kumbuyo akhale lathyathyathya kupewa kuvulala msana. Atamva barbell m'chifuwa chanu ngati kuli kotheka ndi kutsetsereka elbows anu kumbuyo. Ndiye kuchepetsa ndi kupanga chiwerengero ofunikira kubwereza. Bwerezanonso pogwiritsa zikhoza kuchitika pa pulogalamu yoyeseza mphamvu, zomwe zigwiritsidwe ntchito m'malo mwa mtanda wa midadada ya counterweight.

Tsopano ndi nthawi kuti aphunzire kutulutsa mmwamba latissimus dorsi ntchito pullover. Kuti tichite zimenezi, kudzawatenga ndi dumbbell kulemera zolimbitsa nagona pa benchi kudutsa masamba kotero kuti mutu likugwera pansi kumbali ina, ndipo m'munsi mmbuyo ndi miyendo anali pa ena. phanga zabwino mu, ukitsani dumbbell ndi manja onse pamwamba chifuwa, ndi maondo elbows anu za 15 madigiri.

Pang'onopang'ono kuchepetsa iwo monga otsika ngati n'kotheka m'mutu. Izi sasintha mbali ya chigongono unakhota. Atafika pachimake, pang'onopang'ono kuwanyamulira iwo kumbuyo. Chitani ntchito bwino osati chabe, komanso chapamwamba minofu pachifuwa, ndi triceps. Komanso, ntchito ya miyeso zina adzalola bwino kutulutsa kumbuyo mbali deltoids.

Tinakambirana Zochita zofunikira kumbuyo, amene ntchito mu ochitira masewera a. Koma ndiye si wovuta ngati simukufuna kupita ku masewero olimbitsa thupi ndi kufuna kudziwa mmene kumanga minofu wodziika kumbuyo kwa nyumbayo. Kungokhala pabwalo kapena kulumikiza khomo chimango yopingasa mipiringidzo ndi kukokera ambiri nthawi tsiku lililonse. Izi mulimbitse nsana wanu palibe kuposa kulimbitsa thupi wathanzi pa ochitira masewera a.