Serratus minofu. Zogwiritsira zokambirana.

Serratus minofu, kusiya waukulu minofu kumbuyo, kunama kufanana kwa m'mbali. Iwo alumikizana ndi minofu intercostal ndi Tambasula pectoral kwa minofu oblique wa pamimba, pansi. Minofu imeneyi amakonzedwa bwino, amaoneka ngati zala - lililonse mtolo ndi wosiyana ena ndipo motero chionekera bwino. Chinthu chapadera minofu awa ndi mlingo wa chitukuko sakhoza kuyesedwa; muyezo waukulu ndi zithunzi ziyenera.

A mbali yofunika kwambiri bodybuilders novice akunyoza Baibulo amanena kuti minofu serrated pa thupi, lomwe ndi chinyengo champhamvu. Magazi minofu imodzi mu kufufuma ambiri minofu ndi sizingatheke, chifukwa ndi nthawi yambiri kwambiri ndondomeko. wapadera ya Zochita chofunika povota awo. Ngakhale Akatswiri zimatenga nyengo ochepa kuti serratus minofu athe ndi buku.

Kukula kwa minofu imeneyi ndi yofunika kwambiri chifukwa bodybuilders pa zifukwa zotsatirazi:

- imodzi minofu ndi zimasonyeza chakuti wothamanga lakwaniritsa luso lenileni mu maphunziro zambiri;

- minofu zimenezi kupatukana minofu pectoral kwa minofu yotakata mmbuyo ndi obliques;

- bwino anayamba minofu angagwirizanitse kwa zida thupi lanu symmetrical ndi athleticism.

Anthu ena mwayi pang'ono mu chikhalidwe cha iwo anaika Zoyenereza kwambiri pa chitukuko minofu serratus. Komabe, si onse ali talente zachilengedwezi ndi akatswiri ambiri ayenera kuika kuyesetsa kukhala minofu serratus. Ine akusonyeza kuti timudziwe bwino akonzedwa zokambirana, amene utoto mwatsatanetsatane, mmene kutulutsa mmwamba serratus zapambuyo minofu. Bwino anayamba minofu serrated kulola mogwira mtima kuposa kusonyeza zosiyanasiyana kuika osiyana, makamaka mungachite taonani, pamene manja ndi kumbuyo mutu wake.

Malangizo: bwanji kutulutsa mmwamba serratus zapambuyo minofu.

1. Poyamba zachitika pa bala yopingasa. Kupachikidwa, atamva mwendo kumanzere diagonally kudutsa torso, ndi bondo kumanzere n'kofunika kuwafika chifuwa bwino. Ndiye m'pofunika kuima masekondi angapo, kenako kusiya mwendo udindo kuyamba ataweramuka zake zonse. Ife kuchita chinthu chomwecho ndi phazi lolondola. Bwerezani kukambiranako atasinthana maudindowo ili kasanu kapena kasanu.

Dziwani izi: Ngati nkotheka, kusokoneza ntchito yonseyi, kuyesera kukwaniritsa bondo la phewa zosiyana.

2.Sleduyuschee kusonyeza ofanana woyamba, komanso silikugwirizana bondo kwa nganga zosiyana. Kumasiyana ndi amene yapita kokha ikutha pa benchi, othamanga mu malo supine.

Dziwani: lililonse njira, muyenera kusintha mbali ya benchi.

3. Mu ntchito lachitatu limafotokoza mmene kutulutsa mpaka minofu ndi ndodo imodzi. Kuti tichite zimenezi, anaika barbell pa mapewa anu kumbuyo mutu wanu. Ndipo iyamba kusuntha thupi lake lonse, kuonetsetsa kuti ndodo malekezero ndi imene yatsala mu mlengalenga kungoganiza zonse eyiti. Pamene muyenda kudzera kusintha malangizo a eights, ndiye eights anayi pa ora, ndipo eights anayi zosiyana.

Dziwani: Mu ntchito yonseyi, kulemera ndodo ayenera kukhala mulingo woyenera. Ngati mwaganiza kuonjezera katundu, kufunsa mnzanu kuti akuthandizeni kuika barbell pa mapewa anu ndi kutsimikiza inu pamapeto pake womberani.

M'pofunika kuweruza chakuti onse magulu ang'onoang'ono a minofu kwa katundu anawonjezera (zida minofu komanso amanena kwa iwo) sindimakonda ochepa njira ndi kulemera pazipita. Njira adzakhala ntchito yokonza ndondomeko osiyana, amene amathandiza pa njira ya 30-50 kubwereza wa kuchita izi. Inu sayenera kusokoneza kulemera kuwala, ndi mu Zochita izi Koma pamene kuchuluka koyenera, osati "khalidwe". Kodi chinthu chachikulu kwa ikukoka minofu izi.

Imodzi minofu m'mimba sayenera kupeta kuposa kawiri pa mwezi. Zochita ndi minofu serratus ziyenera kuperekedwa mu gawo lomaliza maphunziro ndi tsiku yokonzedweratu la kupuma kuchokera ku maphunziro. zinthu izi Sitiyenera kunyalanyaza, monga minofu imeneyi sachedwa choipa, zimene kusokoneza ntchito ndi kulemera pazipita pamene kusalaza magulu ena minofu.