Latissimus Dorsi

• Inhloko yeziNdawo: Makontekta ni wa kufanya mazoezi ya sehemu za mwili.
• Idivayisi: Mivaha tebitey boul miarivy.

Ukuxhumana kwe Latissimus Dorsi

Zochita zolimbitsa thupi za Latissimus Dorsi zimalimbitsa minofu yayikulu kumbuyo kwanu, kumathandizira kuti mukhale ndi kaimidwe kabwino, kupititsa patsogolo masewera olimbitsa thupi, komanso kuchepetsa chiopsezo cha kuvulala kwamsana. Ndi yabwino kwa othamanga, omanga thupi, ndi aliyense amene akufuna kulimbitsa thupi lawo kapena kuwongolera maonekedwe awo. Anthu amatha kusankha kuchita masewera olimbitsa thupi chifukwa cha zopindulitsa zake polimbikitsa kukhazikika kwa minofu, kuthandizira thanzi la msana, ndikuthandizira kuchita masewera olimbitsa thupi bwino.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Latissimus Dorsi

• Gwirani mmwamba ndikugwira kapamwamba ndikugwiritsitsa kwambiri, manja anu ayenera kukhala otambalala pang'ono kuposa mapewa anu.
• Khalani pansi pampando, kusunga msana wanu molunjika ndikutsamira pang'ono m'chiuno mwanu, kukokera mapewa anu pansi ndi kumbuyo.
• Kokani kampando molunjika pachifuwa chanu, kufinya mapewa anu pamodzi pansi pa kayendetsedwe kake.
• Pang'onopang'ono bweretsani balalo kumalo oyambira, kulola manja anu kuti apitirire mokwanira ndi minofu ya latissimus dorsi kutambasula.

Izinto zokwenza Latissimus Dorsi

• Mayendedwe Oyendetsedwa: Pewani mayendedwe onjenjemera komanso othamanga. M'malo mwake, chitani masewerawa pang'onopang'ono komanso mowongolera. Izi zidzathandiza kuti agwirizane ndi Latissimus Dorsi mogwira mtima komanso kuchepetsa chiopsezo cha kuvulala.
• Kuyenda Kwathunthu: Kuti mupindule kwambiri ndi masewerawa, onetsetsani kuti mukugwiritsa ntchito mayendedwe osiyanasiyana. Izi zikutanthawuza kutambasula manja anu pamwamba pa kayendetsedwe kake ndi kukoka bar mpaka pachifuwa chanu pansi.
• Pewani Kugwiritsa Ntchito Momentum: Kulakwitsa kofala ndiko kugwiritsa ntchito mphamvu kuti muchepetse kulemera, zomwe zingayambitse mawonekedwe osayenera komanso kuvulala komwe kungachitike. M'malo mwake, yang'anani kugwiritsa ntchito minofu yanu kuti muwongolere kayendetsedwe kake.
• Kunenepa Koyenera

Latissimus Dorsi Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Latissimus Dorsi?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi omwe amayang'ana Latissimus Dorsi, omwe amadziwikanso kuti "lats". Komabe, ayenera kuyamba ndi zolemera zopepuka komanso kuyenda kosavuta kuti asavulale. Zochita zolimbitsa thupi zongoyamba kumene zimaphatikizira kukoka kothandizira, kukokera pansi, ndi mizere yokhala pansi. Ndikofunika kuphunzira mawonekedwe olondola ndi njira kuti mupindule kwambiri ndi masewera olimbitsa thupi ndikupewa kuvulala. Monga nthawi zonse, oyamba kumene ayenera kukaonana ndi katswiri wolimbitsa thupi kapena mphunzitsi kuti atsimikizire kuti akuchita masewera olimbitsa thupi moyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Latissimus Dorsi?

• Mzere wopindika ndi kusiyana kwina komwe kumagwira Latissimus Dorsi, kugwirizanitsa minofu pamene mukukoka zolemera kuchokera pansi.
• Kukoka ndi masewera olimbitsa thupi omwe amayang'ana kwambiri Latissimus Dorsi, zomwe zimafuna kuti mukweze thupi lanu lonse.
• Mzere wa dumbbell wa mkono umodzi ndi masewera olimbitsa thupi omwe amalekanitsa Latissimus Dorsi kumbali iliyonse ya thupi.
• Mzere wa T-bar ndi masewera olimbitsa thupi omwe amachititsa Latissimus Dorsi ndi minofu ina kumbuyo.

Izinto zokufunda ezishisa ezivumelekile Latissimus Dorsi?

• Mizere yokhala ndi zingwe imathandizanso Latissimus Dorsi poyang'ana gulu lomwelo la minofu, komanso kugwirizanitsa ma rhomboids ndi minofu ya m'mbuyo, kulimbikitsa kulimbitsa thupi moyenera komanso mokwanira.
• Mizere yokhotakhota ndi ntchito ina yogwira ntchito yomwe imathandizira Latissimus Dorsi monga momwe amagwiritsira ntchito lats komanso amagwirizanitsa ma biceps ndi kumbuyo kwapakati, zomwe zimathandiza kuti thupi lonse likhale ndi mphamvu komanso kukhazikika.