Indlela ukwakha latissimus dorsi indlela engcono

Latissimus dorsi kwemisipha ubizwa ngokuthi "amaphiko". Eneneni, ukuba uphuhliso elungileyo, ziyafana amaphiko zeentaka. Ukuze ufunde ukumpompa indlela i dorsi latissimus, kufuneka uqonde ukuba yintoni hlobo luni lomsebenzi, noko umthwalo kangangoko kuphuhliso lwabo ekhawulezileyo. Kuphela ukuqonda ncam into oyenzayo luza kuvumela ukwenza imithambo ngempumelelo enkulu.

Indlela ukusebenza lo dorsi latissimus

Latissimus dorsi inoxanduva zonke iintlobo kwizinti ndaxhwitha-ups. Badlala indima enkulu kwezemidlalo efana ekuqhubeni; imithambo kunye ubuciko bokulwa. Kananjalo nezingasetyenziselwa ngokwazo ezi izihlunu, ngenxa yokuba ukusetyenziswa kwazo kuquka ukusebenzisa izandla zakho.

Ngoko ke, a aphakamileyo, kodwa indima mandatory kwi "amaphiko" ukwenza izo- kunene. Ukuba Rise izihlunu akufuneki zodwa, kaninzi kokukhona wayisebenzisa ngokusebenzisana ne "amaphiko".

Xa siyiqonda indlela yomsebenzi weli qela imisipha, ungasa ku lo mbuzo: ukumpompa njani loo dorsi latissimus. Ngapha koko, isifundo sawo olungileyo kufuna iinzame ezibalulekileyo.

Umsebenzi oluqhelekilyo "amaphiko"

Njengoko uninzi amaqela izihlunu ezinkulu, kukho into eninzi ezahlukeneyo beemvavanyo ukumpompa 'amaphiko'. Kodwa ezona zilungileyo kuzo ngawo onke amaxesha ingqalelo zesiqhelo batsale bar. Noko ke, kule kwinguqulelo mihla ezi ifaka buyiselwa lat Ukuwisa iibhloko phezu iintsimbi.

Ukuba ukhetha i bar tye, kuyimfuneko ukuba phezulu izandla zakhe kumgama 1.5-2 igxalaba ububanzi kwaye uqale etsala. Ngaphezu koko, umzimba kufuneka igcinwe ngcembe, akakwazi kuzibamba ngokwabo ngokusebenzisa nokuxhuma okanye ukugobeka. Ngokomzekelo, ngexesha umhlohli qethe jikelele Army Soldier maxa wambi iimbadada leaf. Xa ukusebenzisa oko ukuba angawi.

Ilinki bendelisele kuyi ukuqinisa efanayo, kodwa ukwenza imimoya izihlunu wasisebenzisa ubunzima bomzimba wakho, ubunzima iibhloko ngokwabo. Ngenxa yoko, umzimba kufuneka sihlale simile, esebenzisa latches kwindawo emadolweni.

Ezinye imithambo kuba "amaphiko"

Ukuba iyitshinizele yindlela ukumpompa latissimus dorsi inkqubo eqhelekileyo ungahambisa kwabanye, umthambo akukho olusebenzayo ngaphantsi. Enye yazo intonga ukuwutyhalela kulo ithambeka.

Ukuba uyazi kakuhle umthambo ezisisiseko esebenza kunye amatye akufanele kakhulu umthwalo ngasemva asezantsi ithambeka. Oku kubaluleke kakhulu kuba kuya kufuneka asebenzise kakhulu bubunzima obuninzi ukuba sokulinganisa esemgangathweni.

Yima ngeenyawo zamagxa-ububanzi ngaphandle kwaye kancinane agobe amadolo zabo. Ugoba kwaye uthathe iposi. Ngelo xesha, bonke emva kufuneka bahlale tyaba ukuthintela zokonzakala emqolo. Phakamisa i Nge esifubeni sakho kangangoko kunokwenzeka ngokuwatshibiliza iingalo zakho umva. Emva koko zinokuwehlisa kwaye enze inani elifunekayo kophindo. Lo msebenzi kuyafana kwenziwa kuyi ngamandla, nto leyo eya kusetyenziswa endaweni bar iibhloko counterweight.

Ngoku lixesha lokuba bafunde ukumpompa indlela i dorsi latissimus usebenzisa pullover. Ukuze wenze oku, Uthatha dumbbell sobunzima eliphakathi kwaye walala phantsi kwisitulo phesheya yabe ukuze intloko ijinga phantsi kwelinye icala, kunye ezisezantsi emva imilenze phezu kwezinye. umqolomba Ezilungileyo, nivuse dumbbell ngezandla zozibini ngentla esifubeni, uze ugobe iingalo zakho izidanga-15.

Kancinci athobe isezantsi kangangoko ukuba intloko. Oku akuthethi ukutshintsha engile bend uyibhekise le. Emva kokuba incopho, ngokucotha Niziphakamise umva. Ukuzilolonga isebenza kakuhle emva nje kuphela, kodwa eliphezulu izihlunu esifubeni, kunye esineendidi. Ukongeza, ukusetyenziswa yamatye ezongezelelweyo ziya kuvumela iqula ukumpompa umva kwicala deltoids.

Siye saxubusha imisebenzi esisiseko umhlana, ezisetyenziswa ku ejimini. Kodwa ke lo nzima kakhulu ukuba awufuni ukuya ejimini kwaye ufuna ukuqonda ukwakha indlela umsipha ebanzi kakhulu emva kwendlu. Nje abekwe eyadini okanye kwindawo yokungena isakhelo ucango bar tyaba, yaye kume ngayo amaxesha yonke imihla. Oku kuya kunceda womeleze umva yakho mbi akukho ngaphezu kokuba ukuzilolonga esempilweni kwindawo yomthambo.