Tips nenye: trapezius kwezihlunu kunye imithambo kwamaxabiso yayo.

Latissimus dorsi, nto leyo njengesilinda trapezoid, ubizwa ngokuba izihlunu trapezius. Iimbaleki wambi kuthiwa nje trapezoid. Nganye dorsi enkulu tyaba kuphela imilo kanxantathu. isiseko sayo iya zonke ecaleni emqolo, iqhele komhlana kunye nentamo.

Trapezius imisipha, njengoko yaziwa kwikhondo anatomy wahlulwe amacandelo amathathu. ingxenye nganye injongo yayo. Ingalo eliphezulu ithwala emagxeni ephakamisa yabe negxalaba. Umyinge kwezihlunu ihambisa yabe kwekholam vertebral, kwaye ezantsi unalo umsebenzi ukuthoba ngamaphiko phantsi.

Trapezius kwezihlunu evela nesisu eliphezulu Occipital, umgca nuchal, kunye nemisipha, kwakunye nadostistoy omqolo lungu thoracic. Le imisipha angenziwa incamathele egxalabeni isabelo isihlomelo osecaleni kunye clavicle, scapula kunye umqolo.

Ukuba usebenzisa rhoqo, ngakumbi abanxibe impahla, ngoko kuqala kwiinto zonke, uya ukuphumeza imisebenzi trapezius izihlunu. Zonke ezi mithambo adityaniswa yonke entsonkothileyo.

Ekubeni trapezius kwemisipha iqulathe amacandelo amathathu, kusengqiqweni ukucinga ukuba imicu izihlunu zilungiswe kumacala ahlukeneyo, kwaye ngoko ngokunxulumene kubo kufuneka ingasetyenziswa, yaye traction amandla ezahlukeneyo.

Kungcono ukuba baphuhlise iseti ngamnye beemvavanyo eziya kukunceda ukuba yokumpompa njani imisipha trapezius.

Kukho ezinye izikhokelo jikelele malunga ukumpompa njani imisipha trapezius. Umthetho segolide: musa ukulibala ukufunda kuyo yonke zontathu ndlela. Kakade ke, lo elikhethekileyo yaye ukho kuzo zonke kwamaxabiso indlela akuyona trapezoid. Noko ke, kule entsonkothileyo ukuba ukhetha kufuneka ubuncinane iperi olulandelenayo kwisigaba ngasinye trapezoid.

Ekubeni nakumphezulu enamandla ngokwayo, kuyimfuneko ukusebenzisa ubunzima eninzi ukuze ziqwalaselwe.

Ezi ziqwempu ezintathu esihlunwini trapezius kuphindwa rhomboid, deltoid kunye nezinye izihlunu. Benza abanye abancedisi ngexesha umthambo, njengokuba ukusa kumkhamo othile bawubuyise umthwalo ukusuka neemvumi. Ngoko ke, kukho nje icandelo ekwanti kwemisipha trapezius eliphezulu, apho ibekwe ecaleni entanyeni.

Xa izivumelwano izihlunu, kuba mfutshane, ngoko ke ibhanti egxalabeni ophakamayo, kunjalo, ngenxa emagxeni musa ukuhamba phambili okanye ngasemva.

Ngoko ke, ujikelezo kwamagxa musa kucetyiswa ngexesha umthambo.

Xa uthe wenza imithambo ukumpompa i neemvumi, awufuni ukubamba umoya wakho, kufuneka ungalibali ukugcina intloko yakho kwaye nayiphi na imeko ukuba zinokuwehlisa phambili.

kufuneka kuqashwe emagxeni ukuba, kwaye zisasazwa kwindawo nkqo, ukuze abanike phambili ayikho imfuneko.

Goba iingalo zenu akukhuthazwa, njengoko uya kunciphisa ngokwenjenjalo umthwalo ekufuneka trapezius kwezihlunu, nokwandisa umthwalo zomfana.

Yimeko ebalulekileyo ekuchongeni ubunzima efunekayo ukuba kukhulu kakhulu, ngoko izihlunu usebenza na awo oluyimfuneko.

ngamaxesha amaninzi ukwenza isethi imithambo kunye dumbbells. Umzekelo, uyakwazi ukufumana ukusa isilevu, kunye nemfuneko ukugcina dumbbells kwiingalo ayinakolulwa ecaleni umzimba. Njengoko umthetho, umgama phakathi dumbbell akufunekanga ibe iisentimitha ngaphezu kwama-25.

Dumbbells kume ngokuthe nkqo ukuze ukulawula ukuya kwesilevu. Xa uphakamise dumbbells phezulu, ahlawule ingqalelo kukuba iingalo abazakluleyo ngokubanzi kwaye ibhekiswe phezulu. Ukwehlisa dumbbells kumele kancinane, kancinane. Zama ukuba aphakamise izandla kunye dumbbells kude kakhulu - uzigcine ecaleni igobhogobho. Lo msebenzi ilungiselelwe kuphela ukuba yenyuse umsipha trapezius, kodwa uphuhliso amaqela izihlunu deltoid.

Enoba kwenzeka ntoni na, nantoni na umthambo wenze, baya kuba luncedo ukugcina ithoni, isimo sakho elungileyo kwaye kukunceda wandise ubunzima yakho kwezihlunu.