Longissimus dorsi ndi ntchito zake. M'mene tingamangire yaitali minofu kumbuyo

minofu Back ndi mbali imodzi yofunika kwambiri, chifukwa kutenga kwambiri katundu mu kwambiri zolimbitsa thupi. Zofunika makamaka amapereka bodybuilders, amene amathandiza kusintha maonekedwe, kupereka thupi V woboola pakati maonekedwe. Kukula kwa minofu kumbuyo kumathandiza kuti kaimidwe zolondola, omwe ndi ofunika kwambiri kwa anthu amene amathera nthawi yaitali pa kompyuta.

kumbuyo komanso ali ndi mbali yaikulu mu ntchito zokambirana mfundo zikuluzikulu za powerlifting ndi weightlifting. The kwambiri ndi wothamanga anayamba kubwerera minofu, kulemera kwambiri ndi kuthekera pokweza, kaya ndi kugwedezeka, Kankhani kapena deadlift. Chakumapeto katundu wamkulu zimatenga nthawi yaitali minofu kumbuyo. Ndi udindo flexion ndi kutambasuka kwa thunthu. Nkhaniyi ikufotokoza Zochita, yothandiza kwambiri kwa minofu yaitali kumbuyo.

A pang'ono thunthu

Kutalika kwa minofu kumbuyo ndi zina mwa Zochita zazikulu flexion ndi kutambasuka kwa thunthu. Iwo zili pamodzi kutalika lonse za mmbuyo, pokhala moyandikana ndi ndime vertebral. Kutalika kwa minofu Ufumuyo msana, sacrum ndi tsinde la chigaza mothandizidwa ndi tendons. Gwiritsani iwo ntchito ndi ntchito Zochita monga hyperextension, ndodo akufa ndi monga, pansipa.

Komanso kutalika wazungulira angapo minofu zina zofunika, kuphatikizapo wodziika zazikulu chonse. Latissimus zosungidwazo zimagwiritsidwa ntchito mokulirapo pamene kukweza ndi tilting ndi cholinga ndodo ndipo ili mu zone lumbar. Teres minofu lalikulu ili pafupi pakati pa nsana, ndi zosungidwazo zimagwiritsidwa ntchito ndi Zochita ofanana.

Kenako, kukachita kufotokoza zokambirana kuti angathe kulimbitsa ndi kuonjezera mphamvu ndi kuchuluka kwa minofu yaitali kumbuyo.

hyperextension

Muyenera kugwiritsa ntchito pulogalamu yoyeseza wapadera kuphunzitsa lumbar msana. Imakonzedwa kuti odzigudubuza m'munsi ndi kuliika pamwamba chabe mapazi ndi torso pulogalamu yoyeseza ntchito yokutidwa khushoni m'chiuno.

Kuyambira malo awa - manja anawoloka pa nsana ndi torso ndi molunjika ndi yowongoka, yopanda anaŵerama iliyonse.

Kodi kuchepetsa thupi mpakana nthawi imene iwo amayamba kufika yaing'ono anatambasula m'dera m'chiuno. Pambuyo pazipita kutsitsa thupi ku malo ake apachiyambi kubwereza gulu limeneli mpaka nthawi 20 mwa aliyense wa likulowa 5.

Mukhozanso ntchito weighting pamene akuchita chakale ankaoneka n'zosavuta. Gwiritsani pang'ono minofu zambiri kudzakuthandizani pang'ono kusintha kuphedwa zolimbitsa thupi, imene thupi osati akupita pansi, koma limatuluka ndi kutalika pazipita.

The otsetsereka a mtengo

Otsetsereka ndi barbell pa mapewa anu minofu yaitali akhale ofunika kwambiri. Pa athamangadi nthawi, mabondo anu ayenera kukhala pang'ono wopindidwa, ndi otsetsereka iyenera kuchitika nthawi pamene thupi pafupifupi kufanana pansi.

A chenjezo chifungulo cha ntchito yonseyi ndi kulemera fretboard ndi zikondamoyo sanali wamkulu kwambiri, monga ndime kutalika kwa minofu adzakhala kuchepetsedwa ndi katundu lonse upite kumbuyo ntchafu minofu m'deralo.

Mfundo kukhazikitsa otsetsereka ndi barbell pa mapewa anu ndi zotsatirazi: ndikofunikira kugwira waika 4 kubwereza 10 aliyense.

Pa nkhani ya kukwaniritsa zotsatira zabwino mu malo otsetsereka ndi bala mukhoza kupita ndi maganizo omwewo, koma mu malo mosapumira. Kulemera kwa projectile mu nkhani iyi ayenera kukhala pang'ono ang'onoang'ono ndi kuchuluka kwa maphunziro zingawonjezere 15 kubwereza mu njira 5.

akufa Ndodo

Ndodo anakhumba kulemera ayenera kukhala kutsogolo. Tengani chipolopolo ndi zofunika kuti ndodo khosi anali mainchesi angapo ku mapazi ndi nsinga ayenera pang'ono kuposa m'lifupi mapewa. Muyenera kukhala pansi, kenako kayendedwe wodekha ndi arched kumbuyo kunyamula zitsulo wake ntchito voteji dorsi m'deralo.

Palinso ankaipembedza ndi kumbuyo ntchafu minofu yathu, koma katundu lonse sayenera kupita yekha kwa iwo. Kutsegula izi kuchepetsa sizinkachitika, m'pofunika kusunga ntchito zolondola zida olimbitsa thupi omwe kale tafotokozazi.

Pamene kutsitsa Boom ayenera kuchepetsa izo pansi ndi kukhudza ndiye kupanga mawu atsopano. Mu njira yodutsamo izi khosi ayenera kutsatira malangizo ofukula monga pa kukweza ndi pa kutsitsa. Musati muyesere kunyamula khosi mwa inertia, pogwiritsa ntchito mphamvu ya kwambiri minofu wautali wobwelela.

Posankha kachigawo miyendo asiyane ayenera kutsatira mumafuna kuchita, popeza ena adzakhala omasuka kwambiri kuchita ndi kukhala pa mapewa, koma kwa anthu ena yosayenera sumo kalembedwe, imene miyendo anapereka amatangaza.

Kuonjezera voliyumu ndi mphamvu ya minofu kumbuyo muyenera kuchita waika osachepera 4 reps 6 lililonse.

kukokera

Tengani omwera m'lifupi omasuka. mapazi sayenera kukhudza pansi, ndipo thupi ayenera kwathunthu kuwongoka. Tsopano kukwera kwa mphindi pamene chibwano adzakhala kukhudza crossbar, ndi kugwira mu udindo uwu lachiwiri chimodzi. Kenako, ukutsika ndi kubwereza gulu ofanana.

Kuyenera mobwerezabwereza akukoka pa bala nthawi 10 waika 5. Njira iyi ndi thandizo lalikulu bwanji kutulutsa mmwamba yaitali minofu kumbuyo.

Link khosi kuti kuchigama

thunthu ayenera kukonzedwa, kapamwamba ndi mu manja a kudzatha ndi nsinga lonse. Kuchepetsa elbows dzanja ndi kutukula khosi msinkhu chibwano, kuima pamwamba pa kachiwiri, kenako chipolopolo pang'onopang'ono m'munsi pawopawo. Mudziyesere kubwereza 15 zolimbitsa thupi izi 5 likuyandikira.

Kuika ka pa minofu kumbuyo, makamaka, pa kutalika, m'pofunika kusankha kulemera chokwanira cha projectile lapansi. Ngati pa masewera olimbitsa thupi katundu kumbuyo chisoni, m'pofunika pang'ono kuwonjezera kulemera ndi kuwonjezera kwa bola pa zochotsa Boom udzamvedwa onse pa mavuto kumbuyo.

Pomaliza

Zochita zonse tafotokozazi kudzakuthandizani kulimbitsa minofu yaitali za mmbuyo, potero kuwongolera kaimidwe wonse, komanso kuwonjezera mphamvu zawo kapena mphamvu.

Sikuti kukatenga kwambiri ya kulemera projectile, monga likhoza kupweteka nsana wanu ndi kuyambitsa matenda monga chophukacho intervertebral.