Latissimus dorsi - matla a ho koetlisoa.

Boleng mosebetsi ka pharalletseng mesifa ea ka morao e thata hobane mesifa kgolo hloka sebetsa ka ho bekha boima.

Joaloka tsohle mefuta e meng ea dira dithutiso ho ntshetsa pele mesifa, morao tsa boitlhakiso li etsoa ka rarahaneng ka. E le busa, koetliso tsa sehlopha sena e ho kopantswe le ntshetsopele ya mesifa le sefubeng.

U se ke ua potlakela ho etsa boitlhakiso letsatsi le letsatsi, ho atleha ha koetliso ena e tla se eketseha. Maqhubu a ea koetliso - habeli ka beke. Mesifa ea lokela ho phomola le ho hlaphoheloa.

Hlokomela hore boitlhakiso tsohle le ho bekha a lokolohile sithabetsang, kahoo ba lokela ho phetha ka tieo ho latela likhothaletso le.

U se ke ua lebala ho mofuthu ka pel'a ho ikoetlisa le otlolle mora phethoa.

Haeba mosebetsi wa hao ke ho se feela matlafatsa empa hape mesifa ea ho haha, ho boloka melao-motheo ea phepo e nepahetseng. Pele ho qala koetliso ea - karolo e itseng ea lik'habohaedreite. Ba energize uena, 'me u tla ba khona ho koetlisa ka tsela e atlehang haholoanyane. Holim 'qetello ea mosebetsi - protheine karolo.

Nakong ea ho ikoetlisa u se ke ua lebala ka ho hema ka tsela e loketseng. Pululo o hlahellang teng karolong e qalang ea mokhatlo oa, phefumoloho - bakeng sa ea bobeli. Boloka khefu: pakeng disete ho motsotso mong pakeng tsa bontšang metsotso e 'meli ho e meraro. Hlokomela hore likhothaletso kakaretso ea kamoo ho kopitsa latissimus dorsi, ha ho na fapaneng le ba bang kaofela ba ditomotsebe tsa ka koetliso litabeng tsa matla.

Main mantlha tsa boitlhakiso, tse amehang tshebediso ya latissimus dorsi - e deadlift ka ketsiso ka, molamu ikemiselitse ho mpa ka letsoapong la, dumbbell hula baholo bencheng. Ho phaella moo, u ka khothalletsa ho hula le sutumelletsa-baholo.

Tsela ea ho haha latissimus dorsi, ho sebetsa le ho bekha a mahala

Hopola hore mahala ho bekha a ba bitsoa barbells le dumbbells. Bodybuilders, se ka ntle ho lebaka, ba lumela hore boitlhakiso li le boima bo mahala tsela e atlehang haholo ho feta ba hore matha ka ketsiso ena.

Rod. Otlolla ka letsoapong la

Ha ho phetha sena li sebelisoa latissimus dorsi, rhomboids le e ka holimo ka tlaase le e trapezoid.

Qalong, maoto a ka mahetla-bophara ntle, mangole hanyenyane ikemiselitse. Maoto a ba tšoanang le mong ho e mong.

Hodimo khotsofalletse itseela bareng e le hore sebaka pakeng tsa liatla tsa ka e ne e le e nyenyane batsi ho feta bophara ka mahetla. Ka matsoho a otlolohileng, phahamisa boiteko barbell mele.

Mele o itšetleha pele hanyenyane, tlose selelu le Arch hao tlaase khutla. Butle hula bareng ho e le setsi sa mpeng 'me hape ba butle unbend matsoho a hae, theola bareng. U se ke ua hlapolla elbows ho ya mahlakoreng. Ho seng joalo, mosebetsi oo o tla switjha mesifa letsoho. Ebe o kenya tshebetsong feela morao le mahetleng, ikutloa joaloka fallela-blades.
Nakong ea ho ikoetlisa 'mele, hlooho le maoto a lule ema. Tse khōloanyane le molumo, a phahameng ka bokgoni ba ho ikoetlisa ka ho. Leka ho ho boloka elbows ea hao bofelong ntlha ts'ehetsana tsoa moleng khutla.

Dumbbells. Link ka abutment ka bareng tshekaletseng

Itšetleha ka bencheng leoto ikemiselitse e le hore leoto le ka tlaase larileng ka bencheng, le noka ile teng perpendicular ho yona. Ntle le ba kobang letsoho la, ho itšetleha ka bohale ba bencheng. Leoto le letona e fatše. Housing tilts labalabela ho boemong "e tšoanang le ho bencheng." Boloka morao hao otlolohile ho pholletsa le ho ikoetlisa ka. Ka letsohong le letšehali nka dumbbell litleneng tsa palema ka hare le butle phahamisa ho lebanta la hae. Leka ho boloka letsoho haufi le 'mele, ka letsoho holimo e hlaha hanyenyane ka holimo a ea le mola ka morao. Kutu ntse ema ho pholletsa le ho ikoetlisa ho, hlooho tsosoa. Nahanang ka mesifa ea ka morao, leka a se ke a sebelisa matsoho a hao.

Hula ho fihlela ka mekoallo ea

E mong oa tsa boitlhakiso ratoang haholo kgothaletswa bakeng sa ho ithuta tsa mesifa pharalletseng tloaelehileng rag. Ho ikoetlisa e phethahatsoa khotsofalletse bophara. Re huleloa ho selelu bareng.

Otlolla bakeng sa mesifa ka morao

A eme ka kotloloho, phahamisa matsoho 'me hokela hore ba qhobosheane ea. Hula ho fihlela 'mele kaofela, ha ho nka leoto la hae le tla tima fatse.

E mong mothofatso streamers - the leboteng mekoallo. Tšela maotong 'me le lutse matsoho bobeli ka bareng, lehaheng' meleng lohle. Boemong ena, u etse khefu bakeng sa metsotso e 'ngoe. mokgwathupelo Pheta ho tswa ho lehlakoreng le leng.

Se ke la lebala hape hore lenaneo la koetliso ea ho tlameha ho fetolwa mong le e mong likhoeli tse peli. Ngoe mosebetsi ka boima ba 'mele le leholo le le e nyenyane, palo ea disete le reps, mesifa ea hao ha ba na nako ho tloaela tsa boitlhakiso monotonous.