Dorsi Latissimus - uqeqesho lokukhulisa amandla.

umsebenzi osemgangathweni ngokusebenzisa ebanzi isihlunu emhlane kunzima kuba izihlunu ezinkulu lifune ukusebenza benemizimba enzima.

Njengazo zonke ezinye iintlobo beemvavanyo ukuphuhlisa izihlunu, emva imisebenzi lwenziwa kwi entsonkothileyo. Njengoko umthetho, uqeqesho eli qela kudityaniswe uphuhliso izihlunu esifubeni.

Musa ukusondela ukuba ukwenza imithambo yonke imihla, ukusebenza kwalo qeqesho aluyi kwanda. Ubuninzi yoqeqesho - kabini ngeveki. Izihlunu kufuneka aphumle aze kuphila.

Qaphela ukuba lonke uqheliso lwemisebenzi benemizimba ezamahala kubuhlungu, ngoko ke kufuneka ukwenza ngqongqo ngokuhambelana kunye neengcebiso.

Musa ukulibala ukushushubeza phambi umthambo Yolule emva kokugqitywa kwayo.

Ukuba umsebenzi wakho ukomeleza nje kuphela kodwa isakhiwo kwezihlunu, sebenzisa imigaqo ngesondlo. Phambi kokuqala koqeqesho - inxalenye carbohydrate. Bathi amandla, yaye uya kuba nako ukuqeqesha ngempumelelo ngakumbi. Sakuba sirhoxisiwe ingqesho - inxalenye protein.

Ngexesha lo msebenzi musa ukulibala malunga nokuphefumla efanelekileyo. Umoya kwenzeka kwisigaba sokuqala intshukumo, umoya - ndawo owesibini. Qwalasela ikhefu: phakathi iiseti ukuba umzuzu omnye phakathi ubonisa kwemizuzu emibini ukuya kwemithathu. Qaphela ukuba iingcebiso ngokubanzi ngendlela ukukhuphela dorsi latissimus, akukho ezahlukeneyo ukusuka ezinye iingcebiso kuqeqesho amandla.

imithambo Main ezisisiseko, aqukiweyo ekuphunyezweni latissimus dorsi - a deadlift kwindawo mshini, intonga baphikele esiswini kwi ithambeka, dumbbell tsala-ups esitulweni. Ukongezelela, linokudlulisela ukutsala bayiqhube-ups.

Indlela ukwakha dorsi latissimus, ukusebenza benemizimba free

Khumbula ukuba ubunzima ezamahala ibizwa ngokuba barbells kunye dumbbells. Bodybuilders, hayi ngaphandle sizathu, kholwani ukuba imithambo benemizimba free ngempumelelo ngaphezu zibalekela phezu mshini.

Intonga. Ukuwutyhalela kulo ithambeka

Xa lo msebenzi zisetyenziswa latissimus dorsi, rhomboids kunye trapezoid eliphezulu nengasezantsi.

Ekuqaleni, lo iinyawo zamagxa-ububanzi ngaphandle, ugobe amadolo kancinane. Iinyawo parallel omnye komnye.

Phezulu bar grip mbambe ukuze umgama phakathi ezintendeni waba ebanzi kancinane ububanzi egxalabeni. Kwi ezandleni tye, phakamisa umgudu umzimba Nge.

Esifubeni ungqiyame phambili kancinane, phakamisa kwesilevu kwaye arch asezantsi wakho. Kancinane tsala bar ukuya kumbindi esisu kunye kancinane unbend izandla zakhe, wehlisa bar. Musa ukuxuba iingalo emacaleni. Kungenjalo, umsebenzi zizakucima zilayite izihlunu ingalo. Yenza kuphela umva namagxa, uziva ngathi ezihambayo ngamaphiko.
Ngexesha umthambo emzimbeni, intloko namanqina ahlale zokubhala. Ubukhulu awo, kungona ukusebenza lo msebenzi. Zama ukugcina iingalo zakho ekupheleni kwindawo lokuphakamisa ngaphandle kumgca umva.

Dumbbells. Ikhonkco kwi abutment kwi bar othe tye

Kwayama izakhi kwisitulo umlenze ukuze umzantsi womlenze walala phezu kwesitulo, kwaye hip yayimi nkqo kulo. Ngaphandle ngokugoba ingalo, Esayama elunxwemeni kwibhentshi. Unyawo lungelo phantsi. Housing tilts phambili kwisikhundla "eyayingqalene kwibhentshi." Gcina umva wakho ngqo kulo msebenzi. Kwisandla sasekhohlo athathe ngaphakathi ukubambelela wesundu dumbbell ngokucotha ayiphakamise ukuba nebhanti yakhe. Zama ukugcina ingalo kufutshane emzimbeni, kwi nengalo phezulu liphuma ngentla kancinci kumgca umva le. Isiqu ishiyeke izinzile kulo msebenzi, intloko waphakamisa. Jonga izihlunu emqolo, zama ukusebenzisa izandla zakho.

Iphakama phezu imivalo

Enye ukuzilolonga athandwa kakhulu Kucetyiswa ukuba isifundo izihlunu ngokobubanzi ukuqinisa eqhelekileyo. Ukuzilolonga ikhutshwa phandle ukubambelela ngokubanzi. Thina kucelwa nithathele ingqalelo le bar kwesilevu.

Yolula lokuba izihlunu emva

Ukuma ngqo, phakamisa izandla uze uqhagamshele ukuba enqabeni yomkhosi. Tsala up umzimba uphela, bengathabathanga unyawo lwakhe ngaphandle emgangathweni.

Enye ngobuwena nesisila - ke imivalo eludongeni. Niwele imilenze nokugcina izandla zozibini bar, emqolombeni umzimba uphela. Kwesi sikhundla, ikhefu kuba ngomzuzu omnye. Phinda Indlela ukusuka kwelinye icala.

Musa ukulibala ukuba inkqubo yoqeqesho kufuneka kutshintshwa qho emva kweenyanga ezimbini. Umsebenzi esisesinye ne ubunzima ezinkulu nezincinane, inani iiseti kunye nabathengisi evenkileni, izihlunu zakho Andinaxesha ukuziqhelanisa imithambo obungabangeli mdla.