Longissimus dorsi aro mabasa. How kuvaka refu musana tsandanyama

Back tsandanyama tiri chimwe chezvinhu zvinokosha, sezvo kutora yakawanda mutoro ari yakawanda maekisesaizi. Zvikuru kukosha kunoita muviri, izvo zvinobatsira kuvandudza chimiro, achipa muviri V serin'i chitarisiko. Kukura shure tsandanyama kunoita kuti zvakarurama mamiriro, riri kunyanya kukosha kuti vanhu vanopedza nguva refu ari pakombiyuta.

shure zvakare ane basa rinokosha mune mabasa anokosha muviri ose Streats uye Weightlifting. The zvakawanda mumhanyi yakatanga shure tsandanyama, kuwedzera uremu nayo anokwanisa kumutsa, kana chiri jerk, kusunda kana deadlift. In yokupedzisira mukuru mutoro anotora yakareba musana tsandanyama. Hazvina basa flexion uye kuwedzera hunde. Nyaya ino ichakurukura inonyatsobudirira muviri nokuda refu tsandanyama ari shure.

A zvishoma yakaitwa

Kureba shure tsandanyama mimwe kiyi muviri pamusoro flexion uye kuwedzera hunde. Vari chiri pamwe yose kureba shure, nokuva napedyo kune vertebral mbiru. Kureba tsandanyama vasiyana nomuzongoza, sacrum uye mujinga dehenya nokubatsirwa nemarunda. Activate navo basa achishandisa muviri zvakadai hyperextension, tsvimbo akafa uye zvakafanana, anorondedzerwa pazasi.

Mukuwedzera, kureba unopoteredza dzinoverengeka dzimwe tsandanyama zvinokosha, kusanganisira broadest uye guru denderedzwa. Latissimus vari kushandiswa zvikuru zvakadini kana vachisimudza uye tilting imwe huru tsvimbo uye riri lumbar wongoramba. Teres zvikuru tsandanyama raiva pedyo pakati shure, uye vari kushandiswa ne zvakafanana muviri.

Next, anozodzidza tsanangudzo Muchiitwa kusimbisa uye awedzere simba uye uwandu refu tsandanyama ari shure.

hyperextension

Unofanira kushandisa rinokosha Simulator kurovedza lumbar nomuzongoza. Zvakarongwa kuitira kuti rezasi rollers vari ngadzirambe chete pamusoro tsoka uye mutumbi Simulator kushandiswa akafukidzwa piro kuti muhudyu.

Kutanga chinzvimbo zvinotevera - maoko vayambuka shure uye mutumbi uri ngaatarire chinhu yakarurama, pasina chinhu Bends.

Ko kudzikisa muviri kusvikira nguva rwunotanga hakutombonzwiki chiduku Munotatamura ari muchiuno nzvimbo. Mushure kufadza achideredza muviri shure kusvika panzvimbo yaro yepakutanga uye kudzokorora sangano iri kusvika ka20 neimwe 5 seti.

Unogonawo kushandisa weighting kana kuita dzenhoroondo sezvisingadaviriki nyore. Shandisa zvishoma mhasuru kuchabatsira zvishoma kuchinja aurayiwe yechiitwa, muviri hausi chete kuenda pasi iyo, asi achisimuka vaifanira yakakwirira.

The mujinga danda

Mawere aine barbell pamafudzi ako refu tsandanyama ave inokosha. Panguva run nguva, mabvi ako anofanira kuva zvishoma wakakokonyara, uye dzakatenuka zvinofanira kuitwa isati nguva apo muviri achava zvinenge zvaivapowo pasi.

Chinhu chikuru caveat maekisesaizi ichi ndechokuti fretboard uremu pamwe Pancakes haana kwazvo, sezvo kumikidzo ichi pamusoro Kureba tsandanyama uchaderedzwa uye yose mutoro vachaenda rwemberi rorudyi tsandanyama nharaunda.

Pfungwa yacho Implementation pakati mawere ane barbell pamafudzi ako ndiyo zvinotevera: zvakafanira kuti tiite 4 anoita 10 repetitions nerimwe.

Kana yekuwana nemigumisiro yakanaka iri mawere nedanda unogona kuenda chete, achimupa asi chete nokugara chinzvimbo. Kurema projectile mune iyi inofanira kuva zvishoma maduku uye uwandu kurovedza zvichawedzera kusvikira 15 repetitions muna 5 mharidzo.

akafa Rod

Rod achida uremu kunofanira pamberi. Tora goko kunodikanwa kuitira kuti tsvimbo mutsipa yakanga mainjisi mashoma kubva tsoka chatakagara vanofanira kuva zvishoma kupfuura upamhi pamafudzi. Unofanira kugara pasi, uye ipapo anononoka rwokufamba yokufeva ake musana nokusimudza masimbi med voltage dorsi nharaunda.

Pane chiri naro uye neshure pechidya tsandanyama, asi mutoro wose haafaniri kuenda chete navo. Vapinze ichi zvaizopedza hazvina kuitika, zvinokosha kuona zvakarurama kuita maekisesaizi michina hwakatozadzika inorondedzerwa pamusoro.

Kana achideredza tiguu vanofanira tikarega kuti pasi uye kubata chete ipapo kuti kudzokorora itsva. In trajectory ichi mutsipa vanofanira kuomerera hunyambiri mirayiridzo sezvo panguva vachisimudza uye panguva richikwidibira. Usaedze kusimudza pamutsipa achishandisa inertia, achishandisa chete simba yakadzika refu shure tsandanyama.

Pakusarudza upamhi makumbo kuparadzana anofanira kutungamirirwa toga pfungwa, sezvo vamwe zvichava vasununguka kuita panovira panguva mapfudzi, asi vamwe mamwe akakodzera sumo Style, umo makumbo kuisa yakafara kunze.

Kuwedzera vhoriyamu uye Simba shure tsandanyama zvaunofanira kuita zvinenge 4 anoita 6 reps nerimwe.

kweva

Tora pakapuranga kuti hwomutambarakede upamhi. Tsoka havafaniri kubata pasi, uye muviri dzinofanira zvakazara kutwasanudza. Zvino vakakwira kusvikira nhambo apo chirebvu achakurudzira kwepuranga rakachinjika, uye mubatirire munzvimbo ino pane chimwe wechipiri. Zvadaro, buruka uye kudzokorora yakafanana sangano.

Zvinofanira kudzokororwa kudhonza pamusoro pamatanda 10 nguva muna 5 pazvinhu. Chiitwa ichi ndiwo rubatsiro zvikuru sei kupomba refu musana netsandanyama.

Link mutsipa kuti chirebvu

Hunde inofanira kunogadzirisika, kubhawa iri mumaoko kunogadzirisika pamwe navanopinda rokuona. Sanganisa emaoko ruoko uye kusimudza mutsipa kusvika chirebvu pamwero, zvokurega kumusoro mumwe wechipiri, uye zvishoma nezvishoma kuderedza goko chemabviro nzvimbo. Ita kuti 15 repetitions muviri uyu 5 mharidzo.

Kuisa madudziro emazwi pamusoro musana tsandanyama uye, kunyanya pamusoro kureba, zvinokosha kusarudza yakakwana kurema projectile. Kana panguva yechiitwa mutoro pamusoro musana unonetsekerei, zvakakodzera zvishoma kuwedzera uremu uye wedzera kuti chero bedzi panguva vachisimudza tiguu achapiwa akanzwa zvose pamusoro musana makakatanwa.

mhedziso

All zviitwa pamusoro apa kuchabatsira kusimbaradza refu tsandanyama ari shure, nokudaro nani kunopindirana mamiriro, uyewo kuwedzera inzwi ravo kana simba.

Hazvina zvakafanira tonotora zvakawanda pamusoro projectile uremu, sezvo chete kunogona kurwadzisa musana wako uye kukonzera zvirwere zvakadai intervertebral heniya.