Amakuru

Inyuma igomba gukorerwa kuva hejuru kugeza hasi no kuva muburyo butandukanye ukoresheje ibikoresho bitandukanye, kuburyo iba yagutse kandi ikabyimbye, kandi ikerekana byimazeyo igihagararo cyumugabo.Imitsi yinyuma ntabwo igice cyonyine cyumubiri aricyo kinini kandi gikomeye.Igizwe nuruhererekane rugizwe rwimitsi ihuza imitsi.

Urebye imyitozo, ni (1) latissimus dorsi na teres major, (2) trapezius, (3) inyuma yinyuma: umugongo wa erector.Buri gace kagomba kwibasirwa ningendo zihariye no kurasa.

Indi mitsi mito inyuma, harimo na teres major, irashobora gufashwa mukoresha latissimus dorsi.Muri rusange nta buryo bwihariye bwo gukora imyitozo.Imitsi ya latissimus dorsi igizwe n'uturere dutatu:

(1) Ibice byo hejuru no kuruhande rwimitsi ya latissimus dorsi

Gukurura: Gufata gukurura bikora imitsi ya latissimus dorsi kuruhande rwo hejuru no kuruhande kandi ni inzira nziza yo kongera ubugari bwumugongo.

Nyuma yo kwicara umwanya ijosi gukuramo hasi: kwaguka gufata hasi gukuramo cyane cyane imyitozo ya latissimus kuruhande no kuruhande, nuburyo bwiza bwongera ubugari bwinyuma.

(2) hepfo ya latissimus dorsi

Gufata gukwega gukwega no gukurura gukurura ni inzira nziza zo gukora imitsi yo hepfo ya latissimus dorsi

Guhagarara uhagaze ukuboko kugororotse gukurura hasi: cyane cyane imyitozo ya latissimus dorsi

(3) Hagati ya latissimus dorsi

Ukuboko kumwe kwa dumbbell kwoga: Ubushobozi bwo gutandukanya imitsi ya latissimus dorsi yigenga nuburyo bwiza cyane bwo kwishyura abitoza binubira asimmetrie yinyuma.

Barbell umuheto umurongo: iyi numwe mumyitozo ya latissimus dorsi izwi cyane.

T umurongo wumuheto: imwe yimuka isa numurongo wumuheto.

Umurongo wicaye: urashobora gukora imyitozo yinyuma yinyuma yinyuma, kandi urashobora gufasha gukora imitsi yintoki nigitugu.

(1) Kuzunguza ibitugu

Imyitozo nyamukuru kumitsi ya trapezius nigitugu gakondo cyigitugu, gikora neza kumitsi yo hejuru ya trapezius

(1) guhinduka no kwaguka

Bizwi kandi nk'ihene ihagaze, abitangira imyitozo bahitamo neza imbaraga zo mu kibuno, iki gikorwa cyibikorwa ni gito, ikibuno nticyoroshye gukomeretsa.

(2) bikunda kumpande zombi

Gukora imyitozo ngororamubiri inshuro ebyiri, imyitozo yuzuye munsi y'urukenyerero rw'inyuma, ikibuno.

(3) Koga neza

Hamwe no kuzamuka kabiri umwuka umwe urasa, ariko mubyukuri imyitozo yo mukibuno uhereye kuri Diagonal Angle, bamwe basa noguhuza amaboko nibirenge mugihe koga kubuntu (ukuguru kwi bumoso, ukuguru kwi bumoso) bizakomeza kuringaniza umubiri, gukora imyitozo yuzuye kuruhande rwikibuno cyinyuma, ikibuno

(4) Hindura amaguru n'umuheto

Abitangira barashobora guhitamo kubuntu;Iyo kugenda no gukenyera imbaraga byiyongereye, uburemere bukwiye burashobora gutwarwa: uburemere rusange bwibiro, nabyo birashobora gukorwa kumashini ya Smith.Imyitozo yuzuye ikurikira ikibuno cyinyuma.

(5) Hindura amaguru kandi ukurura cyane

Mu myitozo yo kunoza imbaraga zo mu kibuno, gukurura gukomeye nta gushidikanya ko ari byiza cyane.Imyitozo yuzuye ikurikira ikibuno cyinyuma.