Litaba

Mokokotlo o lokela ho sebetsoa ho tloha holimo ho ea tlase le ho tloha mahlakoreng a fapaneng ho sebelisoa thepa e fapaneng, e le hore e be bophara le botenya, 'me e bonts'a ka botlalo boemo ba monna bo otlolohileng.Mesifa ea morao hase eona feela karolo ea 'mele e kholo ka ho fetisisa le e matla ka ho fetisisa.E entsoe ka letoto le rarahaneng la lihlopha tsa mesifa tse hokahaneng.

Ho ea ka pono ea boikoetliso, haholo-holo (1) latissimus dorsi le teres e kholo, (2) trapezius, (3) mokokotlo o ka tlaase: mokokotlo oa mokokotlo.Sebaka se seng le se seng se hloka ho shebana le metsamao e khethehileng le li-angles tse thunyang.

Mesifa e meng e menyenyane ka morao, ho kenyelletsa le e kholo ea teres, e ka thusoa ho sebelisa latissimus dorsi.Ka kakaretso ha ho na mokhoa o ikhethileng oa boikoetliso.Mosifa oa latissimus dorsi o na le libaka tse tharo tse fapaneng:

(1) Likarolo tse ka holimo le tse ka morao tsa mesifa ea latissimus dorsi

Ho hula: Lits'oants'o tse ngata tsa ho ts'oara li sebetsa mesifa ea latissimus dorsi mahlakoreng a ka holimo le a ka morao 'me ke tsela e ntle ea ho eketsa bophara ba mokokotlo oa hau.

Ka mor'a ho lula setulong sa molala hula fatše: ho ts'oara ka bophara ho hula fatše ha e le hantle ho ikoetlisa morao latissimus ka lehlakoreng le ka morao, ke mokhoa o motle o eketsang bophara ba morao.

(2) latissimus dorsi e tlaase

Li-pull-ups tse tšesaane le tse tšesaane tsa ho ts'oara ke litsela tse ntle tsa ho sebetsa mesifa e tlase ea latissimus dorsi.

Boemo bo emeng bo otlolohileng letsoho le hulela fatše: haholo boikoetliso ba mesifa ea latissimus dorsi

(3) Latissimus dorsi e bohareng

Ho roka ha li-dumbbell tsa letsoho le le leng: Bokhoni ba ho arola mesifa ea latissimus dorsi ka boithaopo ke mokhoa o motle oa ho lefella batho ba ikoetlisang ba tletlebang ka asymmetry ea morao.

Barbell Bow Row: Ena ke e 'ngoe ea boikoetliso bo tsebahalang haholo ba ho aha latissimus dorsi.

T bar bow row/ Enngwe ya metsamao e tshoanang le mola wa seqha sa barbell.

Mola o lutseng: o khona ho ikoetlisa sehlopha sa mesifa ea morao, 'me a thusa ho ikoetlisa ka letsoho le lehetleng.

(1) Ho tsoka mahetla

Boikoetliso bo ka sehloohong bakeng sa mesifa ea trapezius ke tloaelo ea mahetla ea mahetla, e sebetsang hantle bakeng sa mesifa e ka holimo ea trapezius.

(1) mokokotlo oa mokokotlo le ho atolosa

E boetse e tsejoa e le boemo ba poli, ba qalang ba itloaetsa khetho e ntle ka ho fetisisa ea matla a thekeng, ketso ena ea ketso e batla e le nyenyane, letheka ha le bonolo ho lematsa.

(2) tšekamelo ka mahlakoreng ka bobeli

Boikoetliso ba letheka bo habeli bo otlolohileng, boikoetliso bo felletseng tlasa letheka le ka morao, letheka.

(3) Sesa u eme

Ka makhetlo a mabeli ho phahama moea o mong o tšoana, empa ha e le hantle ho ikoetlisa letheka ho tloha ho diagonal Angle, tse ling li tšoana le ho hokahanya ha matsoho le maoto ha ho sesa ha freestyle (leoto le letšehali, leoto le letona le letšehali) ho tla boloka botsitso ba 'mele, ho ikoetlisa ka ho feletseng letheka le ka morao, letheka.

(4) Koba maoto a hao le ho inama

Ba qalang ba ka khetha freehand;Ha motsamao le matla a thekeng a ntse a eketseha, boima bo loketseng bo ka jara: li-barbell tsa boima bo akaretsang, le tsona li ka etsoa mochining oa Smith.Boikoetliso bo felletseng bo latelang thekeng la morao, libono.

(5) Koba maoto a hao 'me u hule ka thata

Har'a lithupelo tsa ho ntlafatsa matla a letheka, ha ho pelaelo hore ho hula ka thata ke hona ho sebetsang ka ho fetisisa.Boikoetliso bo phethahetseng bo latelang letheka la morao, marako.