Tips Bodybuilder: trapezius tsandanyama uye kurovedza nokuda kwayo mitengo.

Latissimus dorsi, iyo yakaita munhu trapezoid, inonzi trapezius tsandanyama. dzimwe nguva Professional Vamhanyi dzinonzi akangouya trapezoid. Mumwe guru sandara dorsi oga ane chimiro netriangle. hwaro Its anoenda zvose achitevedza nomuzongoza, kuti iri mune rokumusoro musana uye mutsipa.

Trapezius tsandanyama, sezvo anozivikanwa kubva yakaitwa kosi rakakamurwa muzvikamu zvitatu. Mumwe chidimbu chine chinangwa chawo. Yokumusoro ruoko anotakura nokusimudza pamafudzi uye pamafudzi mashizha. Average tsandanyama kunoita zvipande kune vertebral mbiru, uye nechepasi ane basa kuderedza mashizha pasi.

Trapezius tsandanyama zvinobva yokumusoro occipital protuberance, nuchal mutsetse, uye namarunda, uyewo nadostistoy shwashwa thoracal vertebrae. tsandanyama iyi zvakasimba kuda pamapfudzi chikamu lateral okuwedzera uye clavicle, scapula nomuzongoza.

Kana iwe maekisesaizi nguva dzose, kunyanya mukusimbisa muviri, ipapo, pakutanga kwezvose, iwe achazadzisa zviitwa kuti trapezius netsandanyama. zviitwa zvose izvi ikashandiswa mune yose kunzwisisa.

Sezvo trapezius tsandanyama ine zvikamu zvitatu, zvine musoro kufunga kuti tsandanyama fibers vanosarudzirwa kwakasiyana-siyana, uye naizvozvo ukama navo zvinofanira kushandiswa, uye yakasiyana simba traction.

Zvakanakisisa kuva munhu akagadzirwa kurovedza ichakubatsira sei kupomba ari trapezius tsandanyama.

Kune vamwe vakawanda mirayiridzo sei kupomba ari trapezius tsandanyama. Yendarama ushe iri: musakanganwa kudzidza nayo zvose zvitatu kumativi. Chokwadi, anoshamisa uye zvakajairika yose nzira mitengo hausi trapezoid. Zvisinei, muna kunzwisisa kuti iwe sarudza kunge kanenge peya kurovedza nechimwe chidimbu kubva trapezoid.

Sezvo yokumusoro chikamu simba pacharo, zvakakodzera kushandisa nouchapupu uremu kwayo nezvawo.

The matatu zvikamu zviri trapezius tsandanyama kudzokororwa rhomboid, deltoid uye dzimwe tsandanyama. Vanoita nevamwe vaivabatsira panguva yechiitwa, sezvo kusvika pamwero uderedze mutoro kubva trapeze. Saka, pane chete nyayawo chidimbu rokumusoro trapezius tsandanyama, riri pamwe mumutsipa.

Kana mhasuru zvibvumirano, zvinova pfupi, saka bandauko bhandi Zvisinei vanomutswa, nokuda pamafudzi haifambi mberi kana shure.

Naizvozvo, vachishandisa kutenderera pamafudzi regai ndakarumbidzwa panguva yechiitwa.

Kana muchiita zviitwa kupomba ari trapeze, haufaniri kubata mweya wako, iwe haufaniri kukanganwa kuchengeta musoro ako uye chero zvazvingava kwete kudzikisa nayo mberi.

Pamapfudzi zvinofanira muAtlantic, uye kutumirwa nenzira wehunyambiri chinzvimbo, kuvapa mberi haisi zvakakodzera.

Vanokunga emaoko enyu hadzina kurumbidzwa, sezvo iwe uchava pakudaro kuderedza mutoro kuti vanofanira kugamuchira trapezius tsandanyama, uye kuwedzera mutoro biceps.

An ezvinhu chinokosha kusarudzwa zvinodiwa uremu kana zvinondiremera guru, ipapo tsandanyama iwe zvinyatsobuda zvakafanira amplitude asingagoni.

Kakawanda uyewo kuita kuva kurovedza pamwe dumbbells. Somuenzaniso, unogona kuanhonga kusvika chirebvu, uye kudiwa kuchengeta dumbbells pamusoro anombotwasanudza maoko pamwe muviri. Kazhinji, daro pakati dumbbell hakufaniri anopfuura 25 masendimita.

Dumbbells kudhonza vertically kuitira kudzora kuti chirebvu. Kana iwe simudza dumbbells kumusoro, kuteerera chokwadi chokuti emaoko vakatsaurwa zvikuru uye tinotungamirirwa kumusoro. Kudzikisa dumbbells vanofanira zvishoma nezvishoma, zvishoma nezvishoma. Musaedza kusimudza maoko dumbbells kure - chengeta navo pedyo Hull. Chiitwa ichi kwete chete kuti kudza ari trapezius tsandanyama, asiwo kukura deltoid mapoka tsandanyama.

Chero zvazvingava, chero kurovedza zvamunoita, vachava runobatsira pakuchengeta matauriro ako, afare uye kukubatsira kuwedzera rako kwetsandanyama.