Yaya za a bugun da tsokoki na latissimus na baya?

Tun daga farkon lokacin, iyaye suna koya mana mu riƙe da baya, amma an kula da hankali sosai ga aikin jiki wanda zai taimaka wajen samar da kyakkyawan matsayi . Amma saboda yadda aka bunkasa da ƙarfafa corset na muscular, ya dogara ba kawai a bayyanar ba, har ma a kan lafiyar jiki.

Daya daga cikin tsokoki mafi girma, wanda ke taimakawa ci gaba da mayar da baya, yana buƙatar ƙarar hankali da dogon motsa jiki. Mafi tsofaffin tsoka da muke magana game da shi ana jin dadin mutane sosai, saboda yana taimakawa mutum ya sami adadi a cikin nau'i mai maƙalli. Kasancewa da "fuka-fuki" da ake kira "fuka-fuki" an dauke su alama ce ta namiji da ƙarfi, don haka mazaunan wasanni maza suna kulawa da tsoma-tsalle da tsoma-tsalle, suna ƙoƙari su fure fuka-fuki da baya.

Yawancin mata sun gaskata cewa tsofaffin tsoffin tsofaffi baya buƙatar yin aiki, tun da zai yiwu a sake dawo da mutum. Ya ku 'yan mata, wannan mummunan tunani ne, don mace ta bugi dutse mai tsayi, dole ne ya yi aiki mai tsawo a kan shirye-shirye na musamman da kuma cin abinci na musamman, don haka fara gwada dukkanin kungiyoyi masu tsoka ba tare da jin tsoro ba. Kuma a cikin wani akwati bazai manta da kayan aikin gaji na latissimus na baya ba, zasu taimaka maka ka sami kyakkyawan matsayi, ka tada kirjin ka kuma kafa ka da kyau.

Yanzu bari mu dubi yadda za'a zubar da tsokoki.

Ayyuka don tsokafin latissimus na baya

  1. Shafin na dumbbells a gangare . Tsayi tsaye, ƙafa ƙafa kusurwa baya, dan kadan a gwiwoyi, ƙwanƙwasa ƙusa zuwa gaba zuwa 45 ° kusurwa, dumbbells a hannayensu, makamai saukar da. Sannu a hankali cire dumbbells zuwa waistband, riƙe don 2-3 seconds kuma dawo zuwa matsayin farawa. A lokacin aikin motsa jiki, kayi ƙoƙari ka riƙe ƙuƙwalwarka daga hanyar, ka kuma jawo haushi tare da tsoka da baya.
  2. Dumbbell noma a gefe a gangara . Tsayi tsaye, ƙafa ƙafa kusurwa baya, dan kadan a gwiwoyi, ƙwanƙwasa ƙusa zuwa gaba zuwa 45 ° kusurwa, dumbbells a hannayensu, makamai saukar da. Sannu a hankali yana jujjuya makamai da yawa a kan ƙuƙukan zuwa ga tarnaƙi, ka riƙe na tsawon lokaci 2-3 kuma komawa zuwa wurin farawa. A lokacin aikin motsa jiki, tabbatar da cewa kunya na baya baya aiki, kuma ba ku binne a cikin yankin lumbar.
  3. Turawa da ƙwaƙwalwa mafi girma . Kashe ƙasa a ƙasa, sanya hannunka akan ƙasa fiye da a fadin kafadu, kafafu tare. Sannu a hankali ƙananan ƙananan iyawa, riƙe don 2-3 seconds kuma komawa zuwa wurin farawa. A lokacin aikin motsa jiki, kada ka kwanta a kasa kuma ka tabbata cewa baka yin bend a cikin yankin lumbar.