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Kugwada Lat Stretch

Umakhi woMsebenzi

Inhloko yeziNdawoMakontekta ni wa kufanya mazoezi ya sehemu za mwili.
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhaphoLatissimus Dorsi, Teres Major, Teres Minor
Amashwa eqhapho
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Ukuxhumana kwe Kugwada Lat Stretch

Kneeling Lat Stretch ndi ntchito yopindulitsa yomwe imayang'ana minofu ya latissimus dorsi, kupititsa patsogolo kusinthasintha ndi mphamvu kumtunda wa thupi, makamaka kumbuyo ndi mapewa. Ndi masewera olimbitsa thupi abwino kwambiri kwa anthu amisinkhu yonse yolimbitsa thupi, makamaka omwe amachita zinthu zomwe zimafuna thupi lamphamvu kapena omwe akufuna kusintha kaimidwe kawo. Zochita zolimbitsa thupizi ndizofunikira chifukwa zingathandize kuchepetsa ululu wammbuyo, kupititsa patsogolo masewera olimbitsa thupi ndi zochitika za tsiku ndi tsiku, ndikuthandizira kuti mukhale ndi chizoloŵezi cholimbitsa thupi chokwanira komanso chokwanira.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kugwada Lat Stretch

  • Kwezani manja anu patsogolo panu ndikuyika manja anu pansi, motalikirana ndi mapewa.
  • Pang'onopang'ono tsitsani torso yanu pansi, ndikukweza manja anu ndi manja anu pansi, mpaka mutamva kutambasula m'mitsempha yanu m'mbali mwa msana wanu.
  • Gwirani kutambasula kwa masekondi 20 mpaka 30, kuonetsetsa kuti mukupuma mozama komanso mofanana.
  • Pang'onopang'ono kwezani torso yanu kubwerera kumalo oyambira, kukweza manja anu, ndikubwereza masewera olimbitsa thupi momwe mukufunira.

Izinto zokwenza Kugwada Lat Stretch

  • Kupuma Moyenera: Onetsetsani kuti mukupuma mozama komanso molingana nthawi yonse yochita masewera olimbitsa thupi. Inhale pamene mukufika kutsogolo ndikutulutsa mpweya pamene mukukhala kumbuyo kwa zidendene zanu. Kugwira mpweya wanu, komwe ndi kulakwitsa kofala, kumatha kukulitsa kuthamanga kwa magazi ndikukana minofu yanu mpweya womwe umafunikira kuti ugwire bwino ntchito.
  • Pitirizani Kuyenda Pang'onopang'ono komanso Mokhazikika: Pewani kuthamanga kudutsa. Sikuti mungabwereze zingati, koma za mtundu wa kutambasula kulikonse. Kuyenda mwachangu kapena kudumpha kungayambitse kupsinjika kwa minofu.
  • Sungani Mikono Yanu Yotambasula: Cholakwika chimodzi chofala ndikulola manja anu kugwada kapena kumasuka panthawi yotambasula. Pakuti pazipita mogwira mtima

Kugwada Lat Stretch Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kugwada Lat Stretch?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Kneeling Lat Stretch. Ndi masewera olimbitsa thupi osavuta omwe nthawi zambiri amalangizidwa kwa omwe angoyamba kumene kulimbitsa thupi kapena akuyang'ana zotambasula kuti azitha kusinthasintha komanso mphamvu. Komabe, monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunikira kugwiritsa ntchito mawonekedwe ndi njira yoyenera kuti musavulale. Nthawi zonse ndi bwino kuyamba ndi kuwala kowala ndikuwonjezera pang'onopang'ono pamene mphamvu zanu ndi kusinthasintha zikuyenda bwino. Ngati mukumva kusapeza bwino kapena kupweteka, siyani masewerawa nthawi yomweyo ndipo funsani akatswiri olimbitsa thupi kapena othandizira thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kugwada Lat Stretch?

  • Kneeling Lat Stretch ndi Resistance Band: Mukusintha uku, mumagwiritsa ntchito gulu lotsutsa kuti muwonjezere kuchuluka kwa kutambasula.
  • Kneeling Lat Stretch ndi Mpira Wokhazikika: Mtunduwu umagwiritsa ntchito mpira wokhazikika kuti uthandizire thupi lanu ndikuloleza kutambasula mozama.
  • Kneeling Lat Stretch pa Bench: Kusiyanaku kumachitika mwa kuyika mkono umodzi pa benchi ndikutsamira mu kutambasula, kulola kutambasula mozama.
  • Kneeling Lat Stretch ndi Arm Extension: Mwakusiyana uku, mumatambasula mkono wotambasula pamwamba pa mutu wanu kuti muwonjezere kutambasula.

Izinto zokufunda ezishisa ezivumelekile Kugwada Lat Stretch?

  • Dumbbell Row ndi ntchito ina yomwe imagwirizana bwino ndi Kneeling Lat Stretch chifukwa imagwira ntchito mofanana ndi magulu a minofu, kutsindika za mphamvu ndi kukula kwa minofu, pamene kutambasula kumathandiza kusinthasintha ndi kuchira.
  • The Deadlift ndi ntchito yopindulitsa yophatikizana ndi Kneeling Lat Stretch pamene imagwira ntchito pamzere uliwonse wam'mbuyo, kuphatikizapo lats, ndipo kutambasula kungathandize kusintha kusinthasintha ndi kuyenda kofunikira pa mawonekedwe oyenera akufa.

Amaxabiso angamahlekwane kanye Kugwada Lat Stretch

  • Masewera olimbitsa thupi a Lat Stretch
  • Kulimbitsa Thupi Kubwerera Kumbuyo
  • Kugwada Mmbuyo Tambasula
  • Bodyweight Lat Stretch
  • Kuchita Kugwada kwa Msana
  • Masewera Olimbitsa Msana
  • Zolimbitsa Thupi Zanyumba Zobwerera
  • Kugwada Kutambasula kwa Lats
  • Kuchita Zolimbitsa Thupi kwa Lats
  • Njira Yotambasula Mmbuyo