Kanjani ukwakha latissimus dorsi Indlela engcono

Latissimus dorsi imisipha uvame ukubizwa ngokuthi "amaphiko". Ngempela, sokuchuma omuhle, ziyafana amaphiko izinyoni. Ukuze ufunde indlela ekhiphela up the dorsi latissimus, kudingeka uqonde ukuthi hlobo luni lomsebenzi zikwenze lokho, futhi yini umthwalo kuyinto kwemisebenzi yoMnyango nentuthuko yabo okusheshayo. Kuphela kuvisisa kahle ukuthi nenza kuzovumela ukuba afeze izivivinyo ngempumelelo enkulu.

Usebenza kanjani lo dorsi latissimus

Latissimus dorsi unesibopho zonke izinhlobo izinduku kanye ukudonsa-ups. Badlala indima enkulu kwezemidlalo ezifana ekugwedleni, yokuzijwayeza kanye karate. Futhi bebodwa le misipha azisetshenziswa, ngoba ukusetshenziswa Kuhilela ukusebenzisa izandla zakho.

Ngakho-ke, i-yesibili, kodwa indima angangabazeki "amaphiko 'enze biceps futhi ngemilenze. Uma evula abuye avale imisipha is aziqabukeli, kulapho ngokuvamile babelisebenzisela ngokuhlanganyela "amaphiko".

Uma siqonda indlela yomsebenzi waleli qembu imisipha, ungakwazi udlulele umbuzo: kanjani ekhiphela up the dorsi latissimus. Phela, isifundo sawo ezinhle kuzodinga imizamo ebalulekile.

Ukusebenzisa ezivamile ukuze kufaneleke ukuba "amaphiko '

Njengoba kwenzeka ngeningi amaqembu ayinhloko imisipha, baningana eziningi ezihlukahlukene umzimba ukumpompa 'amaphiko. Kodwa ngokuhle kunakho konke kwawo ngaso sonke isikhathi kubhekwe abavamile ukudonsa ibha. Nokho, inguqulo yesimanje zalezi umzimba ungayithola enye lat adiliza lemabhuloki izinsimbi.

Uma ukhetha bar ovundlile, kubalulekile ukuthatha, waphakamisa izandla zakhe at ibanga 1.5-2 ububanzi ehlombe futhi uqale edonsa. Ngaphezu kwalokho, umzimba kumele igcinwe yayikhona intuthuko engatheni, bangakwazi ukuzisiza ngokusebenzisa kuzuba noma eguqa. Ngokwesibonelo, ngesikhathi jikelele ukuqina ofundisa Army Soldier ngezinye izikhathi ufake izicathulo leaf. Lapho umsebenzi akufanele iwe.

Xhumanisa phansi Simulator kokuqina efanayo, kodwa ukwakha imisipha isetshenziswe isisindo emzimbeni wakho, futhi isisindo amabhlogo ngokwabo. Ngakho, umzimba Kumelwe futhi bahlale umile, elisebenzisa latches endaweni kwedolo.

Okunye umzimba ukuze kufaneleke ukuba "amaphiko '

Njengoba asebenzelana ngayo ngendlela ukumpompa latissimus dorsi inqubo ezivame kakhulu okwenzekile kwezinye, umsebenzi kungekho ayisasebenzi. Omunye wabo induku saliphosa emthambekeni.

Uma kahle umzimba eziyisisekelo ezisebenza izisindo emthambekeni akufanele kakhulu umthwalo ngemuva aphansi. Lokhu kubaluleke kakhulu ngoba kuzodingeka ukusebenzisa impela eningi isisindo izinga yokululama.

Yima ngezinyawo ehlombe-ububanzi ngaphandle futhi kancane ukuguqa yabo. Bend, futhi kumelwe okuthunyelwe. Ngesikhathi esifanayo, yonke emuva kufanele ahlale flat ukugwema balimala eqolo. Phakamisa barbell nesifuba ngangokunokwenzeka faka izindololwane zakho emuva. Khona-ke yehlisa futhi wenze inani elidingekayo ezinikezwa. I nale- kungenziwa a Simulator amandla, ezizosetshenziswa esikhundleni ibha amabhlogo counterweight.

Manje sekuyisikhathi sokuba ufunde indlela ekhiphela up the dorsi latissimus usebenzisa pullover. Ukuze wenze lokhu, uthathe i dumbbell isisindo ngokulinganisela futhi walala phansi ebhentshini yonkana izindwani ukuze ikhanda ezilenga ngolunye uhlangothi, kanye aphansi emhlane nasemilenzeni babe ngakolunye. emhumeni Ezinhle, nivuse dumbbell ngezandla zombili phezu esifubeni, agobe izindololwane zakho ukuba degree angaba ngu-15.

Kancane kancane wehlise kubo njengoba low ngangokunokwenzeka ukuze ikhanda. Lokhu akusho ukushintsha engela bend indololwane. Ngemva kwengama, kancane bawaqukule emuva. Ukuzivocavoca isebenza kahle emuva hhayi kuphela, kodwa futhi elingenhla imisipha esifubeni, futhi triceps. Ngaphezu kwalokho, ukusetshenziswa izinsimbi ezengeziwe kuzovumela kahle ukumpompa emuva ohlangothini deltoids.

Saxoxa izivivinyo zokungabi emuva, ezisetshenziswa ejimini. Kodwa-ke lokhu akunzima kakhulu uma ungafuni ukuya ejimini futhi ufuna ukuqonda indlela yokwakha imisipha ebanzi ngemuva endlini. Mane usethe egcekeni noma yiminyango Uhlaka ibha ovundlile, futhi ukudonsa kaningi nsuku zonke. Lokhu kuzosiza uqinise emhlane wakho kungekho kubo mubi kunothango Amazing enempilo ejimini.