Brachioradialis minofu: thupi. M'mene tingamangire?

Amuna amene anagonana olimba ndi ojambula, kulabadira kwambiri kuwona manja. Monga ulamuliro, cholinga ndi pa kukongola ndi triceps, ndi mkono ananyalanyaza monga amalandira ena katundu pamene akuchita iliyonse zolimbitsa pa dzanja. Big phewa minofu - ndizabwino, koma kuti manja anali kwathunthu anayamba ndi kuyang'ana kwenikweni amphamvu kufunika payokha kuphunzira mkono. Brachioradialis minofu - minofu waukulu mu forearm lapansi. Za maphunziro ake lero ndi ayankhidwa.

zambiri

dzina chachiwiri brachioradialis minofu - brachioradialis. Ntchito yake mu mawu a thunthu - kupinda manja pa chigongono. Minofu ili kunja kwa mkono ndi Ufumuyo m'mphepete lakunja la humerus lapansi.

Pulogalamu brachioradialis minofu amamangirira manja, othamanga maonekedwe wofooka, koma zimenezi si chinthu chofunika kwambiri. Ndi zonse reaming minofu kukula mphamvu ya kukongola, ndilo ndithu kothandiza bonasi. Choncho kuphunzitsa minofu wamng'ono uyu ndithudi zedi.

Brachioradialis minofu: m'mene tingamangire

Kuphunzitsidwa minofu mkono ndi brachioradialis makamaka dumbbells ntchito, bala, bala yopingasa, kapena makina zolimbitsa wapadera. Nthawi zina ntchito zida masewera monga carpal expander odzigudubuza kwa dzanja ndi. Palinso njira zotsalira za minofu kuphunzira brachioradialis. Zikuphatikizapo masewera ndi kukulitsa zibangili, ntchito ndi thumba kukhomerera mu magolovesi wolemedwa ndi kudumpha chingwe zolemera. Choncho, aliyense akufuna ntchito brachioradialis, n'zosavuta kuti, ngakhale panyumba.

Brachioradialis minofu: bwanji kutulutsa mpaka dumbbells

Pankhaniyi, mwangwiro wosakanikirana nyundo mapini. Iwo anachita wosavuta. Kuyambira malo - ataima kapena anakhala pa benchi ndi dumbbells mu manja ake. Back molunjika, mikono molunjika, makhwatha kuyang'ana kwa thupi. Dzanja ndi dumbbell akufanana ndi nyundo, ndiko kumene anabwera dzina zochita. Pamodzi ndi mpweya ndi kufewetsa mafupa nkhondo kuti mapewa (imodzi kapena sequentially). Kugwedezeka sikuthandiza. Kulemera dumbbell ayenera kusankhidwa kuti kupinda chakhumi anapatsidwa zovuta.

zolimbitsa thupi lina kuti amalola kuti kuphunzitsa brachioradialis anu pogwiritsa ntchito dumbbells - kupinda Zottmana. Kuyambira malo ndi chimodzimodzi mu ntchito m'mbuyomu. M'pofunikanso kukhotetsa manja. Kusiyana komwe kulipo ndi pa manja kungomanga atembenuza manja kwa thupi, pamene nthawi mbadwa zake - kanjedza pansi. Choncho, ntchito pa kukongola, ndi gulu lachiwiri mu gawo loyamba - brachioradialis minofu. gululi zizichitidwa pang'onopang'ono bwino, makamaka gawo lachiwiri.

Phunziro brachioradialis mothandizidwa ndi mowa

Ndodo imatheketsanso zikwaniritsidwe brachioradialis minofu. Pakuti zolinga zimenezi woyenera mapini chotheratu chapamwamba.

Kuyambira malo - ataima, mapazi phewa m'lifupi padera. The projectile akutengedwa pamwamba nsinga m'lifupi pafupifupi. Inspiratory kufunika kuukitsa omwera chifuwa mothandizidwa ndi mapini. Pa kutulutsa ndi, kuchepetsa bala lolamulidwa, kuyesera kuona minofu ntchito. Ndipotu ndi chisonyezo yemweyo amene anali mu yachiwiri gawo flexion Zottmana.

Kokani kuti minofu brachioradialis

Mwina chophweka njira kuphunzira minofu ili ngati crossbar ndi pafupifupi bwalo. Kodi kuchita masewera olimbitsa thupi pa mowa, chifukwa chipolopolo imeneyi ntchito ndi kulemera yake limakupatsani kutulutsa pafupifupi thupi lonse. Mwa njira, onse bala yopingasa, m'pamenenso kutengela forearm, monga mwa zinthu zina, ali ndi udindo komanso kusankha mphamvu.

Brachioradialis ntchito pa mowa adzalola ngakhale ikulendewera yosavuta. Kumvetsa pamwamba yopingasa mipiringidzo nsinga pa m'lifupi phewa ndi kuyesa anapachikidwa kwa pazipita kuchuluka kwa nthawi. Ndipo inu mukumverera kuti ndi ntchito ya mkono wa.

Inde, njira zosavuta maphunziro pa bala yopingasa, amene kuwonjezera mkono, Komanso zikugwirizana ndi kukongola ndi kumbuyo - wayamba. Ngati mukufuna kukhala brachioradialis minofu - kusankha kukokera nsinga molunjika yopapatiza.

Ikani mu pulogalamu maphunziro

Kotero kuti minofu kukhala mogwirizana ndi ena, muyenera kukhala kulankhula pulogalamu bwino. Monga amadziwika, ndi kukongola ndi triceps, ndiponso anthu onse minofu muzikangana, ntchito pa masiku osiyana. Brachioradialis minofu ntchito ndi kukongola, kotero ayenera kuphunzitsidwa tsiku. Ndiye tsiku lina minofu achire ndi kachiwiri okonzekera ntchito.

Kosathandiza tsiku limodzi kupeta kukongola, ndi zina - brachioradialis. Izi zidzapangitsa kuti kutopa wa mkono ndi. Tsiku loyamba, izo adzalandira mozungulira katundu, ndipo chachiwiri - mwachindunji. Popeza mkono minofu asatope msanga minofu phewa, iwo ayenera kusiya kumapeto kwa kulimbitsa thupi ndi.

Kodi ngati zimawawa?

Nthawi zina zimachitika kuti zopweteka brachioradialis minofu. Kodi ankachitira? Ili ndi funso wamba pakati oyamba. Monga tanenera kale, izi ululu minofu mu ambiri a milandu chifukwa cha zoipa mpaka thupi. Mu minofu, izo amasonkhana wambirimbiri asidi lactic, ndipo "adzangokumvera" pa katundu woyamba. The njira yosavuta - muyenera kupereka minofu yanu masiku angapo a mpumulo. Pa nthawi imeneyi wothamanga ndi nthawi kupendanso chabe maphunziro ndandanda yanu.

Pakuti zotsatira chinanso, mukhoza kudzoza minofu aliyense mafuta kuchokera mikwingwirima. Ngati mulibe kuthandiza - m'pofunika kuonana ndi dokotala, mungathe kukhala minofu sprain.