Ingemuva kufanele lisetshenzwe ukusuka phezulu kuye phansi futhi kusuka ema-engeli ahlukene kusetshenziswa imishini ehlukene, ukuze libe banzi futhi libe wugqinsi, futhi libonise ngokugcwele ukuma kwendoda eqondile.Imisipha yangemuva ayiyona yodwa ingxenye yomzimba enkulu futhi enamandla kunawo wonke.Yakhiwe uchungechunge oluyinkimbinkimbi yamaqembu emisipha axhumene.
Ngokombono wokuzivocavoca, ngokuyinhloko (1) i-latissimus dorsi ne-teres enkulu, (2) i-trapezius, (3) i-back back: i-erector spine.Indawo ngayinye idinga ukuqondiswa ngokunyakaza okuthile nama-engeli okudubula.
Eminye imisipha emincane engemuva, kuhlanganise ne-teres enkulu, ingasizwa ekusebenziseni i-latissimus dorsi.Ngokuvamile ayikho indlela eyodwa yokuzivocavoca.I-latissimus dorsi muscle iqukethe izifunda ezintathu ezihlukene:
(1) Izingxenye ezingenhla nezingemuva ze-latissimus dorsi muscle
Ama-Pull-ups: Ama-pull-ups abanzi asebenza imisipha ye-latissimus dorsi emaceleni angaphezulu nangaseceleni futhi ayindlela enhle yokwandisa ububanzi bomhlane wakho.
Ngemva kokuhlala intamo idonsela phansi: ukubamba okubanzi donsa phansi ngokuyisisekelo sebenzisa i-latissimus eceleni nangaseceleni, kuyindlela enhle ekhulisa ububanzi bangemuva.
(2) i-latissimus dorsi ephansi
Ukudonsela phansi kokubambelela okuncane kanye nokudonsa phansi kokubambelela kuyizindlela ezinhle zokusebenza imisipha ephansi ye-latissimus dorsi
Ukuma kwengalo eqondile kudonsela phansi: ikakhulukazi sebenzisa umsipha we-latissimus dorsi
(3) I-latissimus dorsi ephakathi
Ukugwedla kwe-dumbbell yengalo eyodwa: Ikhono lokuhlukanisa imisipha ye-latissimus dorsi ngokuzimela kuyindlela enhle yokunxephezela abavocavoci abakhala nge-asymmetry yangemuva.
Umugqa womnsalo we-Barbell: lena enye yezivivinyo ezidume kakhulu zokwakha i-latissimus dorsi.
Umugqa womnsalo we-T bar: okukodwa kokunyakaza okufana nomugqa womnsalo we-barbell.
Umugqa wokuhlala: angakwazi ukuzivocavoca iqembu lemisipha yangemuva, futhi angasiza ukuzivocavoca kwengalo nehlombe.
(1) Ukwenyusa amahlombe
Ukuzivocavoca okuyinhloko kwemisipha ye-trapezius yi-shrug ye-shoulder yendabuko, esebenza kahle kumsipha ongenhla we-trapezius.
(1) ukugoba emuva kanye nokunwetshwa
Eyaziwa nangokuthi i-goat stand, abaqalayo bazijwayeza ukukhetha okungcono kakhulu kwamandla okhalweni, lesi senzo somthwalo sincane, ukhalo akulula ukululimaza.
(2) othambekele kuzo zombili iziphetho
Umphumela wokusebenza okhalweni oqondile ophindwe kabili, ukuvivinya umzimba okuphelele ngaphansi kwesinqe sangemuva, ezinqulwini.
(3) Ukubhukuda uqonde
Ngokuphakama okubili okuvame ukukhuphuka umoya othile uyafana, kodwa ngokuyisisekelo sebenzisa ukhalo olusuka ku-Angle eyi-diagonal, ezinye zifana nokuxhumana kwezandla nezinyawo lapho ukubhukuda kwe-freestyle (unyawo lwesokunxele, unyawo lwesokunxele kwesokudla) kuzogcina ibhalansi yomzimba, kwenze ukuvivinya umzimba okuphelele okulandelayo okhalweni olungemuva, inqulu.
(4) Gobisa imilenze yakho bese ugoba
Abaqalayo bangakhetha mahhala;Lapho ukunyakaza namandla okhalo kukhula, isisindo esifanele singathwalwa: i-barbell yesisindo esijwayelekile, nayo ingenziwa emshinini wakwaSmith.Ukuzivocavoca okuphelele okulandelayo okhalweni lwangemuva, izinqe.
(5) Gobisa imilenze yakho bese uyidonsa ngamandla
Phakathi kokuzivocavoca ukuthuthukisa amandla okhalweni, ukudonsa kanzima ngokungangabazeki kuphumelela kakhulu.Ukuzivocavoca okuphelele okulandelayo okhalweni lwangemuva, izinqe.
Isikhathi sokuthumela: May-13-2022