Serratus Posterior

Equipment:

Body Part:

:

Splenius capitis

Semispinalis capitis

Teres Minor

Rhomboid e nyane

Rhomboid

Rhomboid Major

Erector Spinae

Multifidus

Longissimus

Levator scapulae

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Overview:

Boikoetliso ba Serratus Posterior haholo-holo bo matlafatsa mesifa ea morao ea serratus, e leng ea bohlokoa bakeng sa ho boloka boemo bo nepahetseng le ho khothalletsa phefumoloho e nepahetseng. Boikoetliso bona bo molemo ho baatlelete, batho ba lutseng nako e telele, kapa ba nang le bohloko ba morao kapa mathata a boemo ba 'mele. Ho kenyelletsa boikoetliso ba Serratus Posterior kemisong ea hau ho ka ntlafatsa bophelo bo botle ba mokokotlo oa mokokotlo, ho ntlafatsa boemo ba hau, le ho eketsa matla a matšoafo a hao, ho etsa hore e be tlatsetso ea bohlokoa ho mofuta ofe kapa ofe oa ho ikoetlisa.

Instructions
1. Step-by-step guide
2. Exercise Tips
FAQ
Related keywords

Instructions

Step-by-step guide:

Robala fatše ka mokokotlo holim'a benche, u tšoere dumbbell ka matsoho a mabeli ka holim'a sefuba sa hau.
Butle-butle theola dumbbell ka mor'a hlooho ea hau, u boloke matsoho a hao a otlolohile. U lokela ho ikutloa u otlolohile sefubeng sa hao le mesifa ea morao.
Emisa ho se hokae, ebe o phahamisetsa dumbbell sebakeng sa ho qala u sebelisa mokhoa o ts'oanang o liehang le o laoloang.
Pheta motsamao ona bakeng sa palo e lakatsehang ea ho pheta-pheta.
Etsa bonnete ba ho boloka metsamao ea hau e laoloa 'me mantlha a hau a sebetsa nakong eohle ea boikoetliso.

Exercise Tips:

**Metsamao e Laoloang**: Qoba ho potlakela boikoetliso. Ho sisinyeha ka potlako ho ka baka kotsi 'me ho ke ke ha lebisa tlhokomelo ho mesifa ea morao ea serratus. Ho e-na le hoo, lebisa tlhokomelo ho mehato e liehang, e laoloang, ho ela hloko ho fokotseha ha mesifa le ho lokolloa.
**Ho hema**: Ho phefumoloha hantle ho bohlokoa nakong ea boikoetliso leha e le bofe. Inhale ha u ntse u itokisetsa motsamao 'me u ntše moea ha u ntse u o phetha. Ho tšoara moea oa hau ho ka eketsa khatello ea mali 'me ha ho tšehetse mosebetsi oa mesifa.
**Qoba ho otlolla ho feta tekano**: Phoso e tloaelehileng boikoetlisong ba Serratus Posterior ke ho otlolla kapa ho sututsa ka matla haholo. Sena se ka lebisa khatellong ea mesifa kapa kotsi. Kamehla

FAQ

Can beginners do the Serratus Posterior?

E, ba qalang ba ka etsa boikoetliso ba Serratus Posterior. Leha ho le joalo, ho bohlokoa ho qala ka litekanyo tse bobebe le ho tsepamisa maikutlo foromong e nepahetseng ho qoba kotsi efe kapa efe. Hape ho molemo ho ba le mokoetlisi kapa motho ea nang le phihlelo ea u tataisang qalong. Serratus Posterior ke mesifa e tebileng 'me e ka ba ntho e qhekellang ho lebisa tlhokomelo, kahoo ho ikoetlisa joaloka ho hula ha scapular le protraction, le li-dumbbell pullovers li ka thusa. Kamehla hopola ho iphuthumatsa pele u ikoetlisa 'me u phomole ka mor'a moo.

What are common variations of the Serratus Posterior?

Phapang ea Serratus Posterior Inferior e behiloe ka tlase mme e thusa ho tsoa ka matla.
Phapang ea Bilateral Serratus Posterior e kenyelletsa mahlakore ka bobeli a sehlopha sa mesifa, ho fana ka tšehetso e matla bakeng sa mokokotlo oa mokokotlo.
Phapang ea Unilateral Serratus Posterior e kenyelletsa lehlakore le le leng feela la sehlopha sa mesifa, se fanang ka tšehetso e ikhethang le ho sisinyeha ho mokokotlo oa mokokotlo.
Phapang ea Overdeveloped Serratus Posterior e khetholloa ke sehlopha sa mesifa se seholo ka mokhoa o sa tloaelehang kapa se matla, se atisang ho bonoa ho baatlelete kapa batho ka bomong ba sebetsang ka thata 'meleng.

What are good complementing exercises for the Serratus Posterior?

Mela ea Cable e lutseng: Boikoetliso bona bo reretsoe haholo-holo li-rhomboids le mesifa ea trapezius, eo, joaloka serratus posterior, e amehang metsamaong ea scapular 'me e ka thusa ho ntlafatsa boemo le ho fokotsa kotsi ea likotsi tsa morao le mahetleng.
Li-Dumbbell Pullovers: Boikoetliso bona ha bo matlafatse serratus anterior feela, empa hape le serratus posterior, kaha mesifa ka bobeli e kopanela ho sisinyeha ha lebanta la mahetla, ho thusa ho ntlafatsa botsitso ba mahetla le ho tsamaea.