Kumashure kunofanirwa kushandiswa kubva kumusoro kusvika pasi uye kubva kumakona akasiyana uchishandisa midziyo yakasiyana, kuitira kuti ive yakafara uye yakakora, uye inonyatsoratidza kumira kwemurume kumira.Misungo yekumashure haisi iyo yega chikamu chemuviri icho chikuru uye chakasimba.Iyo inoumbwa neakaomesesa akatevedzana akabatana mhasuru mapoka.
Kubva pakuona kwekuita basa, inonyanya (1) latissimus dorsi uye teres huru, (2) trapezius, (3) pasi kumashure: erector spine.Nzvimbo yega yega inoda kutariswa nemafambiro chaiwo uye makona ekupfura.
Mimwe misumbu midiki kumashure, kusanganisira iyo teres yakakura, inogona kubatsirwa pakushandisa iyo latissimus dorsi.Kazhinji hapana nzira iri yoga yekurovedza muviri.Iyo latissimus dorsi muscle ine zvikamu zvitatu zvakasiyana:
(1) Nzvimbo dzepamusoro uye dzepamusoro dzelatissimus dorsi muscle
Kudhonza-ups: Wide grip pull-ups inoshanda latissimus dorsi tsandanyama kumativi ekumusoro uye lateral uye inzira yakanaka yekuwedzera upamhi hwemusana wako.
Mushure mekugara chinzvimbo mutsipa dhonzera pasi: yakafara bata kudonhedza pasi zvakanyanya kurovedza kumashure latissimus padivi uye lateral, ndiyo nzira yakanaka inowedzera kumashure hupamhi.
(2) pasi latissimus dorsi
Narrow grip pull-ups uye nhete yekudhonza-pasi inzira dzese dzakanaka dzekushanda yakaderera latissimus dorsi tsandanyama.
Kumira kumira kwakatwasuka ruoko kudhonzera pasi: kunyanya kurovedza latissimus dorsi tsandanyama
(3) Middle latissimus dorsi
One-arm dumbbell rowing: Kukwanisa kuparadzanisa latissimus dorsi tsandanyama zvakasununguka inzira yakanaka yekubhadhara vashandi vanonyunyuta nezve back asymmetry.
Barbell Bow row: iyi ndeimwe yeanonyanya kufarirwa latissimus dorsi kuvaka maekisesaizi.
T bar Bow row: imwe yemafambiro akafanana nebarbell uta row.
Yakagara mutsara: inogona kurovedza muviri yese kumashure tsandanyama boka, uye inogona kubatsira kurovedza ruoko uye tsandanyama yemapfudzi.
(1) Kukwenya mapendekete
Chiitwa chikuru chetrapezius tsandanyama ndeye tsika yepfudzi shrug, inoshanda zvakanaka kune yepamusoro trapezius tsandanyama.
(1) kumashure kuchinjika uye kuwedzera
Iyo inozivikanwawo sembudzi yembudzi, vanotanga vanodzidzira sarudzo yakanakisisa yesimba rechiuno, ichi chiito chiito mutoro chinenge chiduku, chiuno hachisi nyore kukuvara.
(2) kurerekera kumativi ose ari maviri
Kaviri akarurama kurovedza chiuno mhedzisiro, yakazara kurovedza pasi pechiuno cheshure, mahudyu.
(3) Shambira wakati twasu
Nekukwira maviri kusimuka mumwe mweya wakafanana, asi kunyanya kurovedza chiuno kubva diagonal Angle, mamwe akafanana nekubatana kwemaoko netsoka apo freestyle kushambira (rutsoka rworuboshwe, rutsoka rworuboshwe rworuboshwe) inochengetedza muviri, ita kurovedza muviri kwakazara kunotevera kumashure kwechiuno, chiuno.
(4) Penda makumbo ako uye uta
Vanotanga vanogona kusarudza vakasununguka;Kana kufamba uye simba rechiuno richiwedzera, huremu hwakakodzera hunogona kutakurwa: general uremu barbell, zvakare inogona kuitwa pamushini weSmith.Comprehensive exercise inotevera musana chiuno, matako.
(5) Penda makumbo ako uye dhonza zvakasimba
Pakati pezviitwa zvekuvandudza simba rechiuno, kudhonza kwakaoma pasina mubvunzo ndiko kunonyanya kushanda.Comprehensive exercise inotevera musana chiuno, matako.
Nguva yekutumira: May-13-2022