Ezemidlalo UkufanelekaYakha kwemisipha

Amathiphu bodybuilder: trapezius muscle umzimba for izinga lokwehla kwamandla emali yalo.

Latissimus dorsi, okuyinto lesi sijame njengebhoksi trapezoid, ibizwa ngokuthi imisipha trapezius. Abagijimi abangochwepheshe ngezinye izikhathi kubhekiselwa kuzo ngokuthi kumane nje kuyindlela trapezoid. dorsi ngasinye esikhulu flat yedwa ukuma unxantathu. isisekelo salo uya zonke kanye nomgogodla, ukuthi itholakala enhla nomhlane nasezithweni entanyeni.

Trapezius imisipha, njengoba kusukela anatomy Yiqiniso eyaziwa ihlukaniswe izingxenye ezintathu. Isigaba ngasinye has injongo yawo. Ingalo eliphezulu ithwala emahlombe ephakamisa futhi izindwani ehlombe. imisipha Isilinganiso ushukumisela izindwani ikholomu vertebral, futhi phansi has a umsebenzi ukwehlisa izindwani phansi.

Trapezius imisipha evela engenhla occipital protuberance, umugqa nuchal, nemisipha, kanye nadostistoy amathambo umsipha thoracic. Lokhu imisipha is uvalwe exhunywe ingxenye ihlombe isithasiselo lateral kanye clavicle, scapula nomgogodla.

Uma usebenzisa njalo, ikakhulukazi Ukwakha umzimba ke, okokuqala kunakho konke, wena siyofeza umzimba trapezius imisipha. Zonke lezi umzimba ezihlanganiswe lonke eziyinkimbinkimbi.

Njengoba trapezius imisipha siqukethe izingxenye ezintathu, kunengqondo ukuphetha ngokuthi Imicu yotshani imisipha ahlelwe izinkomba ezahlukene, ngakho-ke maqondana nabo kumele kusetshenziswe, namandla ahlukene traction.

Kungcono ukuthuthukisa isethi ngabanye umzimba kuyokusiza kanjani ekhiphela up imisipha trapezius.

Kukhona ezinye iziqondiso jikelele mayelana nendlela ekhiphela up imisipha trapezius. Umthetho osemqoka is: ungakhohlwa silitadishe kuzo zonke izinhlangothi ezintathu. Yiqiniso, lo eliyingqayizivele futhi sivame kuwo wonke ngendlela izinga lokwehla kwamandla emali akuyona trapezoid. Nokho, lesi sakhiwo ukuthi ukhetha kumele okungenani ibe pair of umzimba for ingxenye trapezoid ngamunye.

Kusukela engxenyeni engenhla enamandla ngokwako, kubalulekile ukusebenzisa isisindo eningi ukuze icutshungulwe.

Amazenge ezintathu imisipha trapezius kabili rhomboid, deltoid namanye imisipha. Ngokuthatha isinyathelo kuqala abanye abasizi ngesikhathi umsebenzi, njengoba ngezinga elithile akhulule umthwalo kusukela esishwibweni. Ngakho, kukhona kuphela ingxenye elingalodwa elingenhla trapezius imisipha, esemgwaqweni eduze intamo.

Lapho izivumelwano imisipha, kuba elifushane, ngakho ibhande ehlombe , Nokho, kuvuswa ngenxa emahlombe musa phambili noma emuva.

Ngakho-ke, ukujikeleza emahlombe musa Kunconywa lapho uvivinya umzimba.

Uma uthula umzimba ekhiphela up esishwibweni, awudingi ukuba ukubamba umoya wakho, akufanele ukhohlwe ukugcina ikhanda lakho ngqo futhi noma kunjalo hhayi ukwehlisa phambili.

Emahlombe kufanele kuqashwe, futhi itshalwa ime mpo, ukuze ibanike phambili akudingekile.

Gobisa izindololwane zakho akulungile, ngoba lokhu kuzokubangela eminye ngaleyo ndlela kuncishiswe umthwalo ukuthi kufanele athole trapezius kwemisipha, kanye ukwandisa umthwalo biceps.

Isimo esibaluleke kakhulu Ukukhethwa isisindo oyifunayo uma likhulu kakhulu, bese imisipha ukuba kuvelwe amplitude kudingekile bengayi.

Isikhathi esining impela futhi enze iqoqo umzimba nge dumbbells. Ngokwesibonelo, ungakwazi ukuwathola ukuze kwesilevu, bese isidingo ukugcina dumbbells ku izingalo waqonda kanye umzimba. Njengomthetho, ibanga phakathi dumbbell akufanele bube ngaphezu kuka-25 amasentimitha.

Dumbbells ukudonsa thwi ukuze ulawule kuya kwesilevu. Uma siphakamise dumbbells phezulu, silalela iqiniso lokuthi izindololwane kabanzi ahlukaniswe kanye baqondiswa phezulu. Wehlisa dumbbells kufanele kancane, kancane. Zama ukuba baphakamise izandla nge dumbbells ikude kakhulu - uwagcine kanye isikebhe. Lokhu yakhelwe hhayi kuphela ukuze kufuthwe imisipha trapezius, kodwa futhi sokuthuthukiswa amaqembu kwemisipha deltoid.

Kunoma ikuphi, noma umsebenzi wenza kanjalo, bangaphelelwa izoba wusizo nokugcina ithoni yakho, ajabule futhi ukhulise yemisipha yakho.

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