Teres Major

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

Ukuxhumana kwe Teres Major

Zochita za Teres Major ndizochita zolimbitsa thupi zomwe zimalimbitsa kwambiri minofu ya teres, yomwe ili kumtunda kwa msana ndikuthandizira kuzungulira ndi kukulitsa mkono. Zochita izi ndizoyenera aliyense, makamaka othamanga ndi anthu omwe akufuna kupititsa patsogolo mphamvu zawo zam'mwamba ndi kusinthasintha. Anthu angafune kuchita izi chifukwa zimathandizira kukulitsa kaimidwe kawo, kuchepetsa chiwopsezo cha kuvulala pamapewa, ndikuwongolera magwiridwe antchito awo onse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Teres Major

• Imani moyang'anizana ndi makinawo ndi mapazi anu motalikirana m'lifupi mwake, gwirani chogwiriracho ndi dzanja lanu lamanja, chikhatho chikuyang'ana pansi, ndikubwerera m'mbuyo kuti mupangitse kugwedezeka pa chingwe.
• Pindani chigongono chanu ku madigiri a 90, ndikusunga mkono wanu wakumtunda pafupi ndi thupi lanu ndipo mkono wanu wakutsogolo ukufanana ndi pansi.
• Kokani chogwiriracho pansi ndikudutsa thupi lanu, kutembenuza phewa lanu pamene mukutero, mpaka dzanja lanu lili pafupi ndi chiuno chosiyana.
• Pang'onopang'ono bwererani kumalo oyambira, ndikuwongolera kukana pa chingwe, ndikubwereza zolimbitsa thupi zomwe mukufuna kubwereza musanasinthe ku mkono wina.

Izinto zokwenza Teres Major

• Mayendedwe Oyendetsedwa: Pewani mayendedwe ofulumira kapena ogwedezeka. M'malo mwake, yang'anani pakuyenda pang'onopang'ono, koyendetsedwa, komwe kungathandize kudzipatula Teres Major minofu ndikupewa kuvulala.
• Kulemera Koyenera: Osakweza zolemera zomwe zimakulemetsa kwambiri. Ichi ndi cholakwika chofala chomwe chingayambitse kuvulala. Ngati simungathe kusunga mawonekedwe oyenera, kulemera kwake kumakhala kolemera kwambiri. Yambani ndi kulemera kopepuka ndipo pang'onopang'ono muwonjezere pamene mukupanga mphamvu.
• Kuyenda Kwathunthu: Kuti mupindule kwambiri ndi masewerawa, onetsetsani kuti mukugwiritsa ntchito mayendedwe osiyanasiyana. Izi zikutanthawuza kukulitsa kwathunthu ndi kugwirizanitsa minofu yanu panthawi yonse yobwerezabwereza. Kulakwitsa kofala ndikungodutsa gawo limodzi la

Teres Major Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Teres Major?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Teres Major. Komabe, ndikofunikira kuti muyambe ndi zolemera zopepuka ndikuyang'ana mawonekedwe oyenera kuti musavulale. Ndikwabwinonso kukhala ndi mphunzitsi kapena katswiri wazolimbitsa thupi awonetse kaye zolimbitsa thupi kuti atsimikizire luso lolondola. Teres Major ndi minofu yaing'ono yomwe ili kumbuyo kwa phewa ndipo ndikofunika kulilimbitsa pamodzi ndi minofu ina ya mapewa ndi kumbuyo kuti ikule bwino.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Teres Major?

• Seated Cable Row Teres Zochita zazikulu ndikusintha komwe mumakokera chingwe kulunjika thupi lanu mutakhala.
• Kupindika Pamwamba pa Barbell Row Teres Kulimbitsa thupi kwakukulu kumaphatikizapo kupindika pamwamba pa barbell ndikuikokera pachifuwa chanu.
• The One-Arm Dumbbell Row Teres Major ntchito ndikusintha komwe kumaphatikizapo kukweza dumbbell ndi dzanja limodzi ndikuchirikiza thupi lanu ndi linalo.
• Zolimbitsa thupi za Pull-Up Teres Major ndi masewera olimbitsa thupi omwe mumakweza thupi lanu mmwamba pokoka kamtengo pamwamba pamutu wanu.

Izinto zokufunda ezishisa ezivumelekile Teres Major?

• Mizere ya zingwe zokhala pansi ingathenso kuthandizira masewera olimbitsa thupi a Teres Major, pamene amayang'ana malo omwewo, komanso amagwira ntchito ndi rhomboids ndi trapezius minofu, yomwe ingathandize kusintha kaimidwe ndi kukhazikika kwa mapewa.
• Lat pulldowns ndi masewera ena opindulitsa, monga momwe amachitira makamaka latissimus dorsi, minofu yomwe imagwira ntchito pamodzi ndi Teres Major, kuthandiza kupititsa patsogolo mphamvu zonse ndi kupirira kwa minofuyi.