Matenda a Rhomboid

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

Ukuxhumana kwe Matenda a Rhomboid

Zochita zolimbitsa thupi za Rhomboid Minor ndizochita zolimbitsa thupi zomwe zimalimbitsa kwambiri minofu yam'mbuyo yam'mbuyo, kukonza kaimidwe komanso kuchepetsa chiopsezo cha ululu wammbuyo. Ndi yabwino kwa othamanga, okonda masewera olimbitsa thupi, kapena aliyense amene akufuna kukhala ndi msana wamphamvu, womveka bwino. Kuphatikizira zolimbitsa thupi izi muzochita zanu zolimbitsa thupi kumatha kukulitsa magwiridwe antchito anu onse, kulimbikitsa kuwongolera bwino kwa thupi, ndikuthandizira kupewa kuvulala.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Matenda a Rhomboid

• Imani mowongoka ndi mapazi anu motalikirana m'lifupi m'lifupi, moyang'anizana ndi makina a chingwe kapena bandi yokaniza yomwe yakhazikitsidwa pachifuwa.
• Gwirani zogwirira kapena malekezero a gulu lotsutsa m'dzanja lililonse ndi manja anu kuyang'anizana.
• Kokani manja anu kumbuyo kwa thupi lanu, kusunga zigono zanu pafupi ndi mbali zanu, mpaka manja anu ali pachifuwa. Kuyenda uku kuyenera kumva ngati mukufinya mapewa anu pamodzi.
• Gwirani malowa kwa kamphindi kuti muwonetsetse kuti minyewa yaying'ono ya rhomboid imadutsa.
• Pang'onopang'ono bwererani kumalo oyambira, kulola manja anu kutambasula mokwanira pamene mukuyang'anira kayendetsedwe kake. Izi zimamaliza kubwereza kumodzi.

Izinto zokwenza Matenda a Rhomboid

• Mayendedwe Oyendetsedwa: Pewani kugwedezeka kapena kuyenda mwachangu. Kuchita bwino kwa masewero olimbitsa thupi kumagona pang'onopang'ono, kayendetsedwe kake. Izi zimathandiza kugwirizanitsa minofu ya rhomboid moyenera komanso kupewa kupsinjika kulikonse kwa minofu kapena kuvulala.
• Kulemera Koyenera: Gwiritsani ntchito kulemera komwe kuli koyenera mulingo wanu wolimbitsa thupi. Kugwiritsa ntchito kulemera kolemera kwambiri kungayambitse mawonekedwe osayenera ndi kuvulala komwe kungatheke. Ndibwino kuti muyambe ndi kulemera kopepuka ndikuwonjezera pang'onopang'ono pamene mphamvu zanu zikukula.
• Kuyenda Kwathunthu: Onetsetsani kuti mukuyenda mosiyanasiyana kuti mugwire minofu yaying'ono ya rhomboid. Izi zikutanthauza kukoka mapewa anu pamodzi momwe mungathere, kugwira kwa kamphindi, ndikumasula. 5

Matenda a Rhomboid Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Matenda a Rhomboid?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi omwe amayang'ana minofu ya Rhomboid Minor. Komabe, ndikofunikira kugwiritsa ntchito mawonekedwe oyenera ndikuyamba ndi kukana kuwala kuti musavulale. Zitsanzo za zochitikazi ndi monga mizere yokhala pansi kapena yopindika, zokoka zamagulu, ndi kufinya kwa scapular. Nthawi zonse ndi bwino kukhala ndi mphunzitsi kapena katswiri wolimbitsa thupi kuti akutsogolereni pazochita izi poyamba kuti muwonetsetse kuti mukuzichita moyenera. Komanso, mvetserani thupi lanu ndipo musamadzikakamize mofulumira kwambiri.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Matenda a Rhomboid?

• Mwa anthu ena, Rhomboid Minor ikhoza kukhala kulibe, ndiko kusiyana kwina kwa anatomical.
• Pali zochitika pomwe Rhomboid Minor imatha kukhala ndi zochulukirapo zowonjezera kapena zocheperako poyerekeza ndi momwe thupi limakhalira.
• Nthawi zina, zolumikizira za Rhomboid Minor zimatha kusiyanasiyana, kumamatira ku vertebrae kapena mbali zina za scapula.
• Nthawi zambiri, Rhomboid yaying'ono imatha kubwerezedwa, zomwe zimapangitsa kuti pakhale minofu iwiri yosiyana ya Rhomboid yaing'ono mbali imodzi.

Izinto zokufunda ezishisa ezivumelekile Matenda a Rhomboid?

• Zochita zolimbitsa thupi za Seated Cable Row zimaphatikizanso ndi Rhomboid Minor, chifukwa imagogomezera kugwedezeka ndi kufalikira kwa ma rhomboids ndi minofu ina yam'mwamba yam'mbuyo, zomwe zimathandiza kuti minofu ikhale yogwirizana komanso yofanana.
• Pomaliza, prone kulowetsa barbell mzere, pomwe kwenikweni akunda Chilatissimus Dorsi, nawonso amafotokozanso za rhombbiut yaying'ono, yolimbikitsira gulu logwirizanitsa ndi nyonga kumbuyo kumbuyo.