Latissimus dorsi. ekusebenziseni kwawo uphuhliso uyakwazi ukwenza wabaqalayo baze

izihlunu umva anike emzimbeni nomtsalane okhethekileyo. Latissimus zigxininisa emagxeni kwaye anike umfanekiso omkhulu. Kukho imisebenzi emininzi ukwenzela uphuhliso eli qela izihlunu.

Latissimus umva imithambo kwi kuphuhliso nelunzima kakhulu, xa owakhiwe ngayo umzimba womntu yenye maqela enkulu kwezihlunu. Uqheliso lokuba izihlunu elibhalwe ngokumileyo le yangasemva ngaphantsi ithandwa ngaphezu indlela yophuhliso iingalo okanye esifubeni. Iseti loqheliso ukwenzela uphuhliso esihlunwini osecaleni kufuneka anikwe ingqwalasela ekhethekileyo. Ngokuqhelekileyo, zingakotshwa zahlulwe engundoqo kunye ekwanti.

imithambo Basic idla zibandakanya inani elikhulu zamaqela izihlunu enkulu. Olu hlobo kufuneka iquke Classic tsala-ups kwi bar, iphakama ukuya intonga esifubeni, kruthu bar emise-T esifubeni. imfuneko engenabantu ingqalelo bonke abanye.

Ingakumbi aphuhliswe kakuhle latissimus dorsi tsala-up kwi bar, ngoncedo lo msebenzi, ukuba zibe zenziwe banzi nowomeleleyo. Kukho ezahlukahlukeneyo ezininzi tsala-ups, iindlela zahluke Kwanele, uyazimela yi ukubambelela aqhelekileyo kunye emxinwa, ukubambelela ebanzi reverse. Ukuba ufuna ukwenza izihlunu ezixandileyo, kuyimfuneko ukwenza tsala-ups intloko yakho, yaye emva intloko uchukumisa bar tye. Iphakama ukubambelela elimxinwa inika umthwalo owongezelelweyo kwi iingalo zomfana nolusezantsi umva, ukubambelela ngokubanzi xa ombane mbane uwa umsipha lat.

Enye exercises ilungileyo ngokukuko intonga tsalo lat kuthathwa esifubeni. Le element ukhuthaza ukuqina qela kwezihlunu le. Le mithambo eseleyo kwahluka ezahlukeneyo Draft kwaye injongo ephambili - ukugxininisa lats kwindawo ethile. Uqheliso ukuba izihlunu zamagxa badla ayangenana kunye noqeqesho ukuze umva. Phakathi iindlela emagxeni ukujinga zingahlukaniswa esitulweni nomvalo, behleli yaye umile, emi oojingi dumbbell ngasese, kunye nabanye.

Ezi imisebenzi esisiseko emagxeni, kodwa, njengoko kwezinye iimeko, kukho ezininzi umthambo ngqo. Umzekelo, atyhale-ups kunye idiphu nako ukusebenza emagxeni phambili xa intonga kwesitulo walala zifakiwe kwi-ngaphambili emsebenzini kunye isabelo phakathi izihlunu ingalo. Uninzi obunobunzima beemvavanyo ziquka ingcaciso ngaxeshanye ngasemva kunye namagxa, ngenxa yokuba la maqela kwezihlunu bayabandakanyeka ngexesha elifanayo imithambo kakhulu ezisisiseko.

Kuba iqela ukuzilolonga latissimus dorsi ekufanele oludibanisa amandla kunye nezikhokelo umsebenzi namandla, ungenza ukwenza isicwangciso isifundo esahlukileyo.

Ukuze wenze ngokufanelekileyo intonga tsala esifubeni, kufuneka ukuba abeke iinyawo zenu zamagxa-ububanzi ngaphandle, ngoko zithambekele umzimba wakho kangangokuba kwadlula phantse zifana kuya sikhundla phantsi. Emva koko kufuneka ukuqondisa umva wakho uze uthathe iposi izandla. Koko enze isindululo malunga ngokuqinisa ngentonga ukuya phakathi esiswini, ngoko zinokuwehlisa phantsi ngendlela kakuhle. Ekwenzeni msebenzi onjalo akukho mfuneko ukubeka entanyeni kumphezulu kumgangatho ukuya kwinqanaba ude ube okucwangcisiweyo inani kophindo. Ukuze Nokwethisa yokwenzakala ngokwenza oku kuyo nayiphi na imeko akunakwenzeka ukuba rhanga ngasemva, njengoko kwi undoqo elirholiweyo uhlobo. Ukuba ufuna ukunciphisa umthwalo kwi kummandla empontshwa, nokunciphisa ingozi yokwenzakala, kufuneka kulala phantsi kwesitulo ebusweni esisu ukuze bar ibekwe phantsi kwayo, koko lithathe Nge ngesandla ngokuqinileyo kwaye uzame ukutsala kuyo ukuya kwindawo esifubeni.

Kufuneka silumke gqitha xa beqeqesha phezu dorsi latissimus, imisebenzi eyenziwa kuphuhliso lwabo, ziyakwazi ukuthwala umthwalo ebonakalayo kwalapho.

Ukushwankathela, ukuze kuqwalaselwe ukuba imisebenzi esisiseko yembaleki, zooswingi umva izihlunu zomzimba oxhulumene nge Nge. Ukuphuhlisa dorsi latissimus usebenzisa ngokwaneleyo ukwenza umjikelo kabini ngeveki. Xa zisenziwa ngokuthe rhoqo, emva kweenyanga ezimbalwa uya kubona nemiphumo ngokwenene.