Latissimus dorsi. ukuthuthukiswa yabo umsebenzi ongenza noma Wabasaqalayo

imisipha Emuva ukunikeza umzimba ukukhangwa ekhethekile. Latissimus ukugcizelela emahlombe futhi unike sibalo esikhulu. Kukhona umzimba eziningi sokuthuthukisa leli qembu imisipha.

Latissimus emuva umzimba ku ukuthuthukiswa okuyizinto ngempela eziyinkimbinkimbi, e anatomy zomzimba womuntu ingenye amaqembu ngobukhulu kwemisipha. Bonisa sokuba imisipha etshekile we emuva mancane ethandwa ngaphandle indlela sokuthuthukiswa izingalo noma esifubeni. Isethi umzimba sokuthuthukiswa imisipha lateral kufanele inikwe ukuqashelwa okukhethekile. Evamile, zingase luhlukaniswe eziyisisekelo futhi uwedwa.

umzimba Basic Ngokuvamile zihilela inqwaba amaqembu ayinhloko kwemisipha. Lolu hlobo kuzomele sifake zakudala wokudonsa ups kubha, ukhipha induku esifubeni, izimisele ibha ezimise T-esifubeni. isidingo angawodwa ukuba ucabangele bonke abanye.

Ikakhulukazi ithuthukiswe kahle latissimus dorsi wokudonsa ku bar, ngosizo lesi sivivinyo, zingenziwa ebanzi futhi uqina. Abantu bakholelwa izinto eziningi wokudonsa ups, izindlela kuhluke Enough, isehlane by isango ezivamile futhi ayibanzi, isango ububanzi futhi ukuhlanekezela. Uma ufuna ukwenza imisipha ebanzi ngaphezulu, kubalulekile ukwenza wokudonsa ups ngoba ikhanda lakho, futhi ngemuva ekhanda ngokuthinta ibha ovundlile. Ukudonsa isango eliwumngcingo inikeza umthwalo okwengeziwe izingalo biceps futhi ephansi emuva, isango ebanzi lapho amapayipi voltage uwela imisipha lat.

Omunye izivivinyo engcono ephumelelayo yokuba i-lat silingo induku kubhekwa esifubeni. Lo msuka usuke ethuthukisa ukuqina iqembu imisipha. Izivivinyo asele kunokwehluka ezahlukene lokhu okusalungiswa futhi has iwumgomo oyinhloko - ukugcizelela lats endaweni ethile. Bonisa sokuba imisipha ehlombe ngokuvamile zenqane ukuqeqeshwa umhlane. Phakathi izindlela emahlombe zivuleka kungaba avelele ebhentshini kwebha, ehlezi futhi uyasukuma, emi senhliziyo dumbbell bebodwa, nabanye.

Lezi umzimba eziyisisekelo emahlombe, kodwa, njengoba kwezinye izimo, zikhona eziningi umsebenzi engesobala. Ngokwesibonelo, push-ups futhi ofaka nayo abasebenza phambi ehlombe lapho ebhentshini induku lihleli kufakwe phambi umsebenzi ingxenye maphakathi imisipha ingalo. Abaningi uhlelo eziyinkimbinkimbi umzimba zihlanganisa kwenaba ngesikhathi esisodwa emhlane nasemahlombe, ngenxa yokuthi la amaqembu kwemisipha behileleka ngesikhathi esifanayo umzimba eyisisekelo.

Ukuze iqembu latissimus umzimba dorsi okumele sihlanganise amandla nesiqondiso umsebenzi amandla, ungenza uhlelo cwaningo ehlukile.

Ukuze enze kahle induku silingo esifubeni, kudingeka ubeke izinyawo zakho ehlombe-ububanzi ngaphandle, bese utshekisa umzimba wakho phansi iphuzu ukuthi uthwebule cishe zifana kuya isikhundla phansi. Ngemva kwalokho kufanele qondanisa emuva yakho bese uthatha okuthunyelwe izandla. Khona-ke ukwenza ukunyakaza ku kokuqina induku ukuze phakathi esiswini, bese yehlisa phansi ngendlela bushelelezi. Lapho efeza lo msebenzi onjalo akudingekile ukubeka entanyeni phezu phansi kuze kube iphuzu uze ube inombolo ehleliwe ezinikezwa. Ukuze iwukudambisa ukulimala ngokwenza lesi sivivinyo endaweni Kunoma yikuphi akunakwenzeka elizofinyezwa ngemuva, + njengasosukwini lokungivivinya ungenisa kuwumgogodla hlobo. Uma ufuna ukunciphisa umthwalo esifundeni lumbar, futhi kuncishiswe ingozi yokulimala, kudingeka ukuba ulale phezu kwebhentshi esiswini ukuze ibha elise ngaphansi, bese ethatha ukuma okuqine isandla barbell futhi azame ukudonsa ke endaweni esifubeni.

Kufanele uqaphele kakhulu lapho beqeqesha phezu dorsi latissimus, umzimba kwenziwa nentuthuko yabo, ingakwazi ukuthwala umthwalo ababalulekile ku yomgogodla.

Kufinyeta, kungase kuqashelwe ukuthi izivivinyo eziyisisekelo athlete, wahosha emuva imisipha yomzimba axhunyiwe nge barbell. Ukuthuthukisa dorsi latissimus obonisa ngokwanele ukwenza umjikelezo kabili ngesonto. Lapho lijayezwe njalonjalo, ngemva kwezinyanga ezimbalwa uzobona umphumela langempela.