Latissimus dorsi - mphamvu maphunziro.

Quality ntchito mwa wodziika minofu ya kumbuyo ndi zovuta chifukwa minofu lalikulu zimafunika ntchito zolemera lolemera.

Monga zina zonse zokambirana kukhala minofu, kumbuyo Zochita zimagwiridwa mu zovuta ndi. Monga ulamuliro, kuphunzitsa gulu ili pamodzi ndi chitukuko minofu pachifuwa.

Musawafulumizitse kuchita Zochita tsiku ndi tsiku, mphamvu ya maphunziro sadzachulukana. Pafupipafupi maphunziro - kawiri pa sabata. Minofu ayenera kupuma ndi achire.

Onani kuti Zochita zonse ndi miyeso yaulere zoopsa, choncho akufunika kuchita bukuli motsata malangizo.

Musaiwale kuti konzekera pamaso zolimbitsa thupi ndi Tambasula nditamaliza ake.

Ngati ntchito yanu ndi osati kulimbikitsa komanso minofu nyumba, kusunga mfundo za zakudya. Isanayambe maphunziro - gawo la chakudya. Iwo mphamvu inu, ndipo mudzatha kuphunzitsa mogwira mtima. Pa kuchotsedwa ntchito - mapuloteni gawo.

Pa ntchito yonseyi musaiwale za kupuma moyenera. Mpweya amapezeka mu gawo loyamba la kayendedwe, mpweya - kwa wachiwiri. Kusunga yopuma: pakati waika kwa miniti imodzi pakati pa wokhulupirira mphindi ziwiri kapena zitatu. Dziwani kuti malangizo ambiri mmene kukopera latissimus dorsi, palibe kusiyana kwa onse a nsonga pa maphunziro mphamvu.

Main zofunika kokoka, amene mukugwira nawo kugwiritsa ntchito latissimus dorsi - ndi deadlift mu pulogalamu yoyeseza ndi chibonga anawerama kuti pamimba mu otsetsereka a, dumbbell kukokera akuluakulu pa benchi. Komanso, inu mukhoza amalangiza kukokera ndipo kanikizirani akuluakulu.

Kodi kumanga latissimus dorsi, ntchito ndi miyeso yaulere

Kumbukirani kuti ufulu zolemera amatchedwa barbells ndi dumbbells. Bodybuilders, osati popanda chifukwa, amakhulupirira kuti Zochita ndi miyeso yaulere bwino kusiyana ndi amene angathamange pulogalamu yoyeseza lapansi.

Ndodo. Tambasulani mu otsetsereka a

Pamene akuchita ntchito yonseyi zosungidwazo zimagwiritsidwa ntchito latissimus dorsi, rhomboids ndi chapamwamba ndipo m'munsi trapezoid.

Poyamba, mapazi ali phewa-m'lifupi padera, mawondo pang'ono wopindidwa. Mapazi ali kufanana ndi mzake.

Pamwamba nsinga kutola mu chitsulo kuti mtunda pakati kanjedza anali pang'ono onse kuposa m'lifupi phewa. M'manja molunjika, kukweza khama barbell thupi.

Torso atatsamira patsogolo pang'ono, atamva chibwano ndi imatambasula wanu m'munsi kumbuyo. Pang'onopang'ono kukokera mowa ku malo a pamimba komanso pang'onopang'ono unbend manja ake, kutsitsa kapamwamba. Musati kuchepetsa elbows m'mbali. Apo ayi, ntchito amatha kusinthana minofu dzanja. Gwiritsani yekha kumbuyo ndi mapewa, ndikumverera ngati kusuntha masamba.
Pa zolimbitsa torso, mutu ndi miyendo kukhala n'kupuma. Ikuluikulu matalikidwe, ndi apamwamba dzuwa zochita. Yesetsani elbows lako pa mapeto mfundo zochotsa kuchokera mu mzere kumbuyo.

Dumbbells. Link mu abutment pa bala yopingasa

Kutsamira pa benchi mwendo anawerama kuti mwendo m'munsi anagona pa benchi, ndi ntchafu inali perpendicular kwa izo. Popanda kupinda dzanja, adatsamira pa nsonga ya benchi. Phazi lamanja pansi. Nyumba tilts patsogolo udindo "kufanana pa benchi." Khalani nsana wanu molunjika mu womberani. Mu dzanja lakumanzere kutenga dumbbell nsinga kanjedza mkati ndi pang'onopang'ono kuuchotsa kwa lamba wake. Yesetsani mkono pafupi thupi, pa dzanja pamwamba limatuluka pang'ono pamwamba pa mzere kumbuyo. Thunthu amakhalabe n'kupuma lonse womberani, mutu anamuukitsa. Muzilimbikira pa msana, yesani kugwiritsa ntchito manja anu.

Kukoka pa zitsulo

Mmodzi wa Zochita wotchuka akulimbikitsidwa kuphunzira kwa minofu wodziika yachibadwa kumangika. Chitani ikuchitika nsinga lonse. Timakonda ndi chibwano bar.

Tambasula kwa minofu kumbuyo

Atayima molunjika, manja ndi kulumikiza iwo kunyumba ya kulinga. Kokani thupi lonse, osati kutenga phazi lake kuchokera pansi.

Wina chimake streamers - pa khoma mipiringidzo. Kuwoloka miyendo ndi kusunga manja onse pa bala, kugonjera thupi lonse. Mmalo awa, kaye kwa miniti imodzi. njira Bwerezani kuchokera ku mbali yina.

Musaiwale kuti pulogalamu maphunziro ziyenera kusintha miyezi iwiri iliyonse. Njira ntchito ndi kulemera yaikuluikulu, chiwerengero kukukhala ndi reps, minofu yanu tiribe nthawi kuti azolowere Zochita wonyong'onya.