Serratus kwezihlunu. A iseti loqheliso.

Serratus imisipha, beshiya ebanzi izihlunu umva, kulala ngaxeshanye ukuya emiphethweni. Bona uxhumane izihlunu intercostal kunye isithabazi pectoral ukuba izihlunu elibhalwe ngokumileyo ye esiswini, phantsi. Ukuba ezi izihlunu ziphuhliswa ngendlela eyiyo, bakhangeleka ngathi iminwe - isiqhuma ngamnye owahluliweyo kwabanye kwaye ohluka ngokucacileyo. A isici esasenza kwezi izihlunu kukuba inqanaba lophuhliso zabo engalinganiswayo, isibaluli uvavanyo olubonakalayo.

Inxalenye ebalulekileyo ye-bodybuilders mfundi bembiza ujonge kwizihlunu wona aqoqiwe ngexesha umthambo, nto leyo ulahlekiso olusebenza ngamandla. Wopha umsipha unamazinyo phakathi kwamaxabiso jikelele izihlunu cishe kungenakwenzeka, ekubeni inkqubo kanye ethatha ixesha elide. iseti ezizodwa olulandelenayo ezifunekayo ngokukala yabo. Nkqu midlalo kuthatha namaxesha ezimbalwa ukwenza serratus izihlunu efunekayo isiqabu kunye nomthamo.

Uphuhliso ezi izihlunu ibaluleke kakhulu ngenxa bodybuilders ngenxa yezizathu ezininzi:

- umsipha unamazinyo kubonisa ukuba imbaleki liye lafikelela ubuchule wokwenene uqeqesho eneenkcukacha;

- Ezi izihlunu kunceda ukwahlula umsipha pectoral ukusuka izihlunu ngokubanzi umva kunye obliques;

- izihlunu aphuhliswe kakuhle uqhoboshele okuphucula umzimba wakho macala kunye athleticism.

Abanye abantu nethamsanqa kancinci ngaphezulu uhlobo bazibeka nekhono olukhulu uphuhliso izihlunu serratus. Noko ke, asingabo bonke abantu eli italente yendalo kunye neembaleki ezininzi kufuneka ukuba abeke umgudu ukuphuhlisa umsipha serratus. Mna ndicebisa ukuba aqhelane iseti olulandelenayo, nto leyo zipeyintwe iinkcukacha, ukumpompa njani i cipande kwezihlunu serratus. Ephuhliswe kakuhle izihlunu wona aqoqiwe ukuvumela kakhulu ngempumelelo ukubonisa iintlobo eyingozi ezahlukeneyo, ingakumbi iinketho look, apho izandla emva intloko yakhe ngakumbi.

Imiyalelo: ukumpompa njani i cipande kwezihlunu serratus.

1. Umsebenzi wokuqala lwenziwa kwi bar tye. Ulenga, phakamisa umlenze lasekhohlo kwikonw ngekona phesheya umntla, Guqani ekhohlo kuyimfuneko ukufikelela ibele. Ngoko kuyimfuneko ukuba ime imizuzwana embalwa, uze ehlise umlenze kwindawo okuba eqondisa ngokupheleleyo. Senza into efanayo kunye unyawo lwasekunene. Phinda lo msebenzi izihlandlo ezintlanu okanye ezintandathu.

Qaphela: Ukuba kunokwenzeka, nzima lo msebenzi, ezama ukufikelela kwamadolo le igxalaba.

2.Sleduyuschee babonise ukuba ngowokuqala, iwela emfutshane kwedolo ukuya ibele esahlukileyo. Yohluka kowangaphambili kuphela ebalekayo phezu kwesitulo lweembaleki, kwindawo lisalele.

Qaphela: Xa indlela nganye, kufuneka utshintshe kwi engile kwibhentshi.

3. Kulo mzekelo yesithathu ichaza ukumpompa indlela up izihlunu ngentonga sengathi. Ukuze wenze oku, ubeke Nge emagxeni yakho emva entlokweni yenu. Kwaye iqala ukuba umzimba wakhe uphela, ukuqinisekisa ukuba iziphelo intonga Kuphakama emoyeni wengqikelelo rhoqo ezisibhozo. Njengoko ngapha ukutshintsha ulwalathiso eights, oko kukuthi, eights ezine iyure, kunye eights ezine kwelinye icala.

Qaphela: Xa lo msebenzi, intonga ubunzima kufuneka iphakeme. Ukuba ugqiba ekubeni ukwandisa umthwalo, cela umhlobo wakho akuncede ubeke Nge emagxeni zakho ze-inshorensi uye ekupheleni kwalo msebenzi.

Kuyimfuneko ukuba ukutsala ingqalelo yakho yokuba onke amaqela amancinane izihlunu ukuba umthwalo eyandisiweyo (izihlunu gear zibhekisela ngokunjalo kubo) awuyithandi inani elincinane iindlela ubunzima ubuninzi. Ukhetho engcono kungaba soqulunqo inkqubo eyahlukileyo, obonelela ngexesha ekusondeleni ne30-50 kophindo lwe lo msebenzi. Kufuneka siphambanise ubunzima kukhanya, oko kwenziwe le mithambo, ke xa ubuninzi efanelekileyo, hayi "umgangatho". Yintoni na inkalo ephambili ukuba zokumpompa ezi izihlunu.

imisipha unamazinyo esiswini akufuneki ukujinga ngaphezu kabini ngenyanga. Uqheliso lomsebenzi imisipha serratus kufuneka yenziwe inxalenye yokugqibela uqeqesho phambi ngemini ebimiselwe lokuphumla ukusuka yoqeqesho. Ezi meko akufuneki ityeshelwe, njengoko ezithandwa kukwenzakala, nto leyo kuphazamise umsebenzi kunye ubunzima obuyi ngoxa ilungelelanise amanye amaqela kwezihlunu ezi izihlunu.