Kwi-gym, ukuqeqeshwa kwemisipha yesifuba kuye kwaba yinto ethandwa kakhulu kwi-novice. Wonke umntu ufuna ukuba nesibini sezihlunu zesifuba ezigcweleyo ukubonisa umzimba wabo othoniweyo. Nangona kunjalo, abantu abaninzi bayayihoya uqeqesho lwangasemva, okukhokelela kwisifuba esiphuhlileyo kunye nomqolo obuthathaka.

Okubizwa ngokuba: uqeqesho lwesifuba se-novice, uqeqesho lwe-veteran back! Ukubaluleka kwemisipha yangasemva kuyabonakala. Namhlanje, siza kuthetha ngeenzuzo ezininzi zokuzilolonga ngasemva:

1. Imisipha yangemva yinkqubo yenkxaso yomzimba kwaye ibaluleke kakhulu ekugcineni i-posture efanelekileyo kunye nokulinganisela. Uqeqesho lwangasemva lunokuvuselela imisipha yangemva, ukuphucula ingxaki yeentlungu zangasemva, ukuphucula isalathisi sezempilo, kunye nokwenza i-posture echanekileyo.

I-2, abantu abalahlekelwa ngumzimba baqinisa i-back muscle, banokuphucula umxholo we-muscle, baphucule ngokufanelekileyo ixabiso le-metabolism esisiseko, kukuvumela ukuba udle iikhalori ezininzi imihla ngemihla, uncedise ukwandisa isantya sokutshisa amanqatha, uvumele ukuba ulahlekelwe isisindo ngokukhawuleza.

3, amakhwenkwe umva ukuzilolonga unokwandisa ububanzi kunye nobukhulu ngasemva, ukudala umzobo inverted unxantathu, ukuze wonke umlinganiselo womzimba symmetrical ngakumbi. Amantombazana aziqhelanisa umva ukukhetha ubunzima obuncinci, unokuphucula ingxaki yengwe ngasemva, imilo ebhityileyo kunye nomqolo omhle, kukuvumela ukuba unxibe iimpahla ngcono.

Indlela yokwenza umva ngokwesayensi? Ukuze siqeqeshe imisipha yangemva, kufuneka siqale sicacise isakhiwo semisipha yangasemva, eyona nto ibandakanya imisipha emikhulu, imisipha ye-trapezius, i-rhomboids kunye nemisipha ye-scalene.

Kwimisipha eyahlukeneyo yangasemva, sinokuthatha ukunyakaza okuhlukeneyo koqeqesho, ukuze sisebenzise uluhlu olupheleleyo.

Inyathelo 1: Utsalo-ups

Enye yeendlela zokuzilolonga zamandulo kukutsalwa, nto leyo eqhelekileyo kubantu abaninzi abathanda ukomelela. Ngokubamba intsimbi engentla, sebenzisa amandla emisipha yomqolo ukutsala umzimba unyuke de isilevu sibe phezu kwebar, uze wehlise umzimba ngokuthe chu. Lo msebenzi ugxininisa kwimisipha yomqolo, ngakumbi i-lats.

Isenzo 2. Umqolo weBarbell

Umqolo weBarbell ngomnye umthambo weklasikhi wokuqeqesha izihlunu zakho zangasemva. Ukuma phambi kwebar, goba ukuze ugcine umzimba wakho ophezulu uhambelana nomgangatho, ubambe ibha ngezandla zombini, uze utsale ibha kwisifuba sakho, ugcine umqolo wakho uthe tye. Lo msebenzi usebenza ngokufanelekileyo i-back back and trapezius muscles of the back.

Isenzo 3, dumbbell umqolo wengalo enye

I-dumbbell enye-ingalo umqolo yintshukumo elungileyo kakhulu emva uqeqesho. Ngelixa umile, beka isandla esinye kwi-dumbbell rack kwaye uthabathe i-dumbbell kunye nenye, ugobe kwaye ugcine umzimba wakho ongaphezulu uhambelana nomgangatho, emva koko utsale i-dumbbell esifubeni sakho kwaye uyihlise ngokukhawuleza. Le ntshukumo iya kukunceda usebenzise ngcono ibhalansi yemisipha kumqolo wakho.

Isenzo 4. Yibuyisele umva intaka

I-reverse flying ngumsebenzi onokuqeqesha ngokufanelekileyo imisipha yomqolo. Ngokusebenzisa i-dumbbells okanye izixhobo zokubuyela umva, unokugxila ekusebenziseni izihlunu zangasemva ezifana ne-lats kunye nezihlunu ze-trapezius. Xa ubuyela umva, gcina umzimba wakho uzinzile, gcina ubunzima bakho kwizithende zakho, kwaye ubeke ingqalelo ekugcineni umqolo wakho uthe tye.

Hambisa 5. Ibhokhwe iyaphakama

Ukuphakanyiswa kwebhokhwe, ngumsebenzi obanzi wemisipha yomqolo. Ngelixa umile, beka izandla zakho emilenzeni yakho kwaye ugobe umzimba wakho ongaphezulu phambili, emva koko wolula umzimba wakho ongasentla kancinci ngelixa uzoba amagxa akho ngaphakathi. Le ntshukumo inokwakha ngokufanelekileyo amandla emisipha kunye nokuzinza komqolo.

Inqaku lokugqibela:

I-1, ngaphambi kokuba naluphi na uqeqesho lokufaneleka, nceda uqinisekise ukuba unomthambo ofanelekileyo wokufudumala kwangaphambili kwaye uqeqeshe phantsi kwesikhokelo somqeqeshi oqeqeshiweyo ukuze ugweme ukulimala.

I-2, uqeqesho lwangasemva kufuneka luhlawule ingqalelo kumthamo ofanelekileyo womthwalo, ngokwemeko yabo yokwenyani ukumisela. Umthwalo onzima kakhulu uya kwenza uqeqesho lungasebenzi kakuhle, kwaye umthwalo onzima kakhulu uya kwandisa umngcipheko wokulimala.

3, nikela ingqalelo kwisimo soqeqesho esichanekileyo. Gcina ukuma kakuhle ngexesha loqeqesho kwaye uzame ukunqanda umqolo wekati okanye ukugoba.