Nkhani

Kumbuyo kuyenera kugwiritsidwa ntchito kuchokera pamwamba mpaka pansi komanso kuchokera kumakona osiyanasiyana pogwiritsa ntchito zipangizo zosiyanasiyana, kuti zikhale zazikulu ndi zokhuthala, ndipo zimasonyeza bwino momwe munthu alili.Minofu yakumbuyo si gawo lokhalo la thupi lomwe ndi lalikulu komanso lamphamvu kwambiri.Zimapangidwa ndi mndandanda wovuta wamagulu ogwirizana a minofu.

Kuchokera pakuchita masewera olimbitsa thupi, makamaka (1) latissimus dorsi ndi teres yaikulu, (2) trapezius, (3) m'munsi kumbuyo: erector spine.Dera lirilonse liyenera kuyang'aniridwa ndi kayendedwe kake ndi ngodya zowombera.

Minofu ina yaing'ono kumbuyo, kuphatikizapo teres yaikulu, ikhoza kuthandizidwa pogwiritsa ntchito latissimus dorsi.Nthawi zambiri palibe njira ina yokha yochitira masewera olimbitsa thupi.Minofu ya latissimus dorsi ili ndi zigawo zitatu zosiyana:

(1) Mbali zapamwamba ndi zam'mbali za minofu ya latissimus dorsi

Kukoka: Kukoka kwakukulu kumagwira ntchito minofu ya latissimus dorsi kumtunda ndi mbali zam'mbali ndipo ndi njira yabwino yowonjezeretsa m'lifupi mwa msana wanu.

Mutatha kukhala khosi kukoka pansi: gwirani mwamphamvu pansi makamaka masewera olimbitsa thupi a latissimus kumbali ndi kumbuyo, ndi njira yabwino yomwe imawonjezera m'lifupi mwake.

(2) kutsika kwa latissimus dorsi

Kukokera kwapang'onopang'ono ndi kukokera kocheperako ndi njira zabwino zogwirira ntchito kumunsi kwa minofu ya latissimus dorsi.

Kuyimirira mkono wowongoka kukokera pansi: makamaka masewera olimbitsa thupi a latissimus dorsi minofu

(3) Pakati latissimus dorsi

Kupalasa kwa mkono umodzi: Kukhoza kulekanitsa minofu ya latissimus dorsi palokha ndi njira yabwino yolipirira ochita masewera olimbitsa thupi omwe amadandaula za asymmetry yammbuyo.

Mzere wa uta wa Barbell: Ichi ndi chimodzi mwazochita zodziwika bwino za latissimus dorsi zomanga.

Mzere wa uta wa T bar: Chimodzi mwamayendedwe ofanana ndi mzere wa uta wa barbell.

Mzere wokhala: amatha kuchita masewera olimbitsa thupi onse am'mbuyo, ndipo amathandizira kuchita masewera olimbitsa thupi a mkono ndi mapewa.

(1) Kukweza mapewa

Chochita chachikulu cha minofu ya trapezius ndi mapewa achikhalidwe, omwe amagwira ntchito bwino kumtunda wapamwamba wa trapezius.

(1) kupindika kumbuyo ndi kukulitsa

Zomwe zimatchedwanso kuti mbuzi, oyamba kumene amasankha bwino kwambiri mphamvu ya m'chiuno, chochita ichi ndi chaching'ono, m'chiuno sivuta kuvulaza.

(2) sachedwa mbali zonse ziwiri

Iwiri yowongoka masewera olimbitsa thupi m'chiuno, zolimbitsa thupi zambiri pansi pa chiuno chakumbuyo, m'chiuno.

(3) Sambirani chilili

Ndi kukwera kawiri mzimu wina umakhala wofanana, koma makamaka kuchita masewera olimbitsa thupi kuchokera ku diagonal angle, ena amafanana ndi kulumikizana kwa manja ndi mapazi pamene kusambira momasuka (phazi lakumanzere, phazi lakumanzere) kumapangitsa kuti thupi likhale lolimba, kuchita masewera olimbitsa thupi motsatira chiuno, chiuno, chiuno.

(4) Pindani miyendo ndi kuwerama

Oyamba akhoza kusankha freehand;Pamene kusuntha ndi mphamvu ya m'chiuno ikuwonjezeka, kulemera koyenera kumatha kunyamulidwa: zitsulo zolemera kwambiri, zingathenso kuchitika pa makina a Smith.Zolimbitsa thupi motsatira m'chiuno kumbuyo, matako.

(5) Pindani miyendo yanu ndi kukokera mwamphamvu

Pakati pa masewera olimbitsa thupi kuti mukhale ndi mphamvu m'chiuno, kukoka mwamphamvu mosakayikira ndikothandiza kwambiri.Zolimbitsa thupi motsatira m'chiuno kumbuyo, matako.