Labarai

Ya kamata a yi aiki da baya daga sama zuwa kasa kuma daga kusurwoyi daban-daban ta amfani da kayan aiki daban-daban, ta yadda ya kasance mai fadi da kauri, kuma yana nuna cikakken tsayin daka na namiji.tsokoki na baya ba shine kawai ɓangaren jiki wanda shine mafi girma da ƙarfi ba.Ya ƙunshi hadaddun jerin ƙungiyoyin tsoka masu haɗin gwiwa.

Daga mahangar motsa jiki, yawanci (1) latissimus dorsi da teres babba, (2) trapezius, (3) ƙananan baya: kashin baya.Kowane yanki yana buƙatar niyya tare da takamaiman motsi da kusurwar harbi.

Sauran ƙananan tsokoki a baya, ciki har da manyan teres, za a iya taimakawa wajen yin motsa jiki na latissimus dorsi.Gabaɗaya babu keɓantaccen hanyar motsa jiki.tsokar latissimus dorsi ta ƙunshi yankuna daban-daban guda uku:

(1) Na sama da na gefe na tsokar latissimus dorsi

Ja-ups: Faɗaɗɗen ɗigon riko suna aiki da tsokoki na latissimus dorsi a kan babba da ɓangarorin gefe kuma hanya ce mai kyau don ƙara faɗin bayanka.

Bayan zaune a matsayin wuyan wuyansa: babban riƙewa ja ƙasa da gaske motsa jiki baya latissimus a gefe da gefe, hanya ce mai kyau wacce ke ƙara faɗin baya.

(2) ƙananan latissimus dorsi

Ƙunƙarar ɗimbin riko da kunkuntar riko-ƙasa duk hanyoyi ne masu kyau don yin aiki da ƙananan tsokoki na latissimus dorsi.

Tsaye tsaye hannun hannu ya ja ƙasa: galibi motsa jiki latissimus dorsi tsoka

(3) Tsakiyar latissimus dorsi

Gudun dumbbell mai hannu ɗaya: Ikon raba tsokoki na latissimus dorsi da kansa babbar hanya ce ta ramawa ga masu motsa jiki waɗanda ke korafin asymmetry na baya.

Layin baka na Barbell: wannan shine ɗayan shahararrun atisayen ginin latissimus dorsi.

Layin baka na T bar: ɗayan motsi yayi kama da layin baka.

Layin zama: na iya motsa jiki gabaɗayan ƙungiyar tsokar baya, kuma yana iya taimakawa wajen motsa jiki da tsokar hannu da kafada.

(1) Shukuwar kafada

Babban motsa jiki ga tsokar trapezius shine kullun kafada na gargajiya, wanda ke aiki da kyau ga tsokar trapezius na sama.

(1) jujjuya baya da tsawo

Har ila yau, an san shi da tsayawar goat, masu farawa suna yin mafi kyawun zaɓi na ƙarfin kugu, wannan nauyin aikin yana da ƙananan ƙananan, kugu ba shi da sauƙi ga rauni.

(2) mai yiwuwa a duka biyun

Tasirin motsa jiki madaidaiciya sau biyu, cikakken motsa jiki a ƙarƙashin kugu na baya, hips.

(3) Yin iyo a tsaye

Tare da saurin tashi guda biyu wasu ruhu yana kama da juna, amma a zahiri motsa jiki daga kusurwar diagonal, wasu suna kama da daidaitawar hannaye da ƙafafu lokacin yin iyo (ƙafar dama ta hagu, ƙafar hagu ta dama) za ta kula da daidaiton jiki, ɗaukar cikakkiyar motsa jiki na gaba na baya, hip.

(4) Lankwasa kafafunku da ruku'u

Masu farawa za su iya zaɓar hannun hannu;Lokacin da motsi da ƙarfin kugu ya ƙaru, za a iya ɗaukar nauyin da ya dace: ma'aunin nauyi na gabaɗaya, kuma ana iya yin shi akan injin Smith.Cikakken motsa jiki na gaba kugu na baya, gindi.

(5) Lankwasa ƙafafu da ja da ƙarfi

Daga cikin atisayen da ake yi don inganta ƙarfin kugu, jan hankali ba shakka shine mafi inganci.Cikakken motsa jiki na gaba kugu na baya, gindi.