Bonisa ngemuva ejimini kwabesilisa nabesifazane

Umhlane ithwala umthwalo womuntu njalo, ulinganiswa amakhilogremu ngayinye 1 isentimitha sikwele:

1. Uma umuntu sihlezi khona, ingcindezi ngemuva kungaba ku ezahlukene amakhilogremu 10 kuya ku-15.
2. Worth ke - kusuka 7 kuya 12.
3. Esikhathini isikhundla lisalele - komyalelo wokungabi 5 - 10 kg.

Lapho ephakamisa komthwalo osindayo kakhulu kwandisa kabuhlungu emgogodleni kungaba zenzeka offset, okuyinto igcwele impilo yonke emizweni buhlungu futhi uhambo kudokotela.

Bonisa ngemuva ejimini ngoba abesifazane

Isakhiwo imisipha emuva e abesifazane sihluke kakhulu zabesilisa, ngenxa yokuthi abesifazane afakwa ithambo elikhulu hip bazalane futhi abamdingi sinjalo sina bezihambela.

Phawula. I emikhulu kwezifuba, ayanda namathuba okuba ukuthuthukisa ukuma abampofu, kanye iphika wamaphaphu izinkinga.

Bonisa ngemuva ngoba amantombazane ejimini ukuqinisa imisipha bese uvumele ukulungisa ukuma kwakho, kodwa udinga ukuvakashela luhlobo ezemidlalo okungenani kanye ngesonto, kodwa, nomqeqeshi siqu kuyoba uhlelo ezifanele kakhulu futhi phambili ngesimo isikhathi esifushane.

4 izinhlobo eziyisisekelo umsebenzi ngoba abesifazane

1. Ukuzivocavoca "Waphakamisa amahlombe".

Thatha esandleni ngasinye dumbbell bese ubeka izandla parallel emzimbeni. Manje nje shrugs, sengathi impendulo: "Angazi," futhi ngaleso sikhathi, lapho emahlombe ziphezulu, udinga ukuba ume imizuzwana embalwa;

2. Backdraft i yokubeka ezintweni ezingafanele.

Njengoba izintambo ziyobe ziphethwe kudingeka ubambe dumbbell enesisindo esingaba amakhilogremu engaphansi kwemithathu, kusukela degrees 45 kuya ku-60 goba phambili futhi lift izinsimbi, wamshaya izandla zakhe bacondze etindzaweni letehlukene, ukubagcina kona esimweni ngqo.

Ngesikhathi run, ugodle zakho ziqonde futhi musa idolo, kungenjalo ngeke ukuthuthukisa ukuma okubi;

3. Xhumanisa esifubeni.

Ukuzivocavoca okufanele kwenziwe emi, imilenze amadolo kancane izimisele futhi ukuthambekela kancane umzimba phambili, ezandleni ngqo ephethe dumbbell enesisindo esingaba amakhilogremu engaphansi kwemithathu. Kuyadingeka ukukhulisa kobukhulu esiswini, futhi ngalesi ukulawula amadolo futhi emuva, ukuze musa ukuthatha isikhundla ngqo.

4. Umsebenzi nzima kakhulu - deadlift kwabesifazane.

Reception: ngamadolo kancane izimisele kangakanani izinyawo zakho walubeka ububanzi ehlombe, izandla ubambe ibha ngezandla lakhe yedwa ocindezelwe esifubeni, amehlo iqondiswe kancane phansi intamo kuhambisana yomgogodla.

Kancane kancane, kanye isisindo awe, bese kancane ubuyele isikhundla phezulu umzimba, kodwa musa qondisani ngasekupheleni, uhlale at the isikhundla phezulu okwesikhathi sesibili futhi emuva phansi.

Yokufundisa ekhaya

Kukhona umzimba ukuthi uvumele ugodle yakho isesimeni esihle futhi ngesikhathi esifanayo sihlale ekhaya, kodwa abazange akhiphe okungaphezulu imiphumela ngokushesha.

1. Ukusebenzisa sokuqala imisipha ukungezwani: une emuva kwakhe, izibunu kanye izithende emdulini ke ukukhulisa izingalo ezeluliwe phezulu bese ubamba kubo kulesi sikhundla emva kwamaminithi ambalwa.
2. Siguqile, kudingeka ukuma aqonde, izingalo kanye umzimba ukusungula futhi kancane kancane esitshekile emuva ukuze ukuhambisa nge kwedolo phezu izithende, ne izandla phezu ekukhishweni yokuzijwayeza kufanele wadonsa phansi, kodwa emuva akusho bend.
3. Imisipha yomgogodla Kungenzeka ukuba aqeqeshe ukuthwebula elula isandla eyodwa kuya kwenye, kodwa ngakwesokunene kufanele kube ngemva kuka-ehlombe, futhi kwesokunxele - phansi isiqu. Ngemva kokwenza isandla ushintshashintsha: kwesokunxele - phezu kwehlombe, ilungelo - phansi isiqu. Ukwenza lesi sivivinyo emhlane wakho ejimini (isithombe ngezansi) ikuvumela ukuba icubungulisise ukuthuthukisa zonke imisipha isiqu.
4. Evumelanisiwe nokuphakamisa isandla okuphambene. Thola ngamadolo wakho, ukuncika izandla zakho phezu parallel phansi kuya emahlombe, lift bese udonsa unyawo lwesokudla emuva ingalo kwesokunxele phambili, khona-ke umsebenzi enye nengalo sokudla nasemlenzeni futhi ingalo kwesokunxele nasemlenzeni.
5. A umsebenzi elula isihlalo. Kuyadingeka ukuba nazo ngemuva kwesitulo, wabeka izandla zakhe phezu kwamahlombe akhe futhi ukunikeza emuva, futhi umnyango okhalo ngesikhathi esifanayo uzobe kancane sigudluke emuva.

Ukusebenzisa eziyinkimbinkimbi kakhulu futhi ephumelelayo voltage oqondile kwemisipha emuva siphakamise esifubeni kanye nasemilenzeni. Kuyadingeka ukuba walala ebusweni phansi phansi, izingalo enwetshiwe phambi kwakhe, khona-ke, ukunwebeka kwemisipha emuva imisipha, yanjalo phakamisa kwemilenze esifubeni phansi. Ukusebenzisa kufanele kube njengoba kancane ngangokunokwenzeka, futhi umzimba kanye imilenze ukukhulisa ngangokunokwenzeka ngenhla.

Bonisa ngemuva ejimini ngoba amadoda

Kusukela azalwa, engxenyeni abesilisa esintwini more ezenzeka emuva imisipha kunabesifazane, ngenxa ubukhulu emahlombe kanye ukhalo encane, yingakho umzimba has amandla zokunika nokudidiyela ukunyakaza.

Ukuthuthukiswa imisipha ukuba umuntu odlala indima enkulu, njengoba njalo uhlangabezana ukusebenza komzimba nokuphakama Isimo esibi ngemuva kungabangela izingozi ezinkulu, kuze displacement amathambo.

Kukhona umzimba ezintathu eziyisisekelo njengoba kahle ekuthuthukiseni imisipha emuva: ukudonsa-ups, barbell yinduku entendeni emthambekeni kanye deadlift.

Kodwa ngaphezu kulemisebenti lengenhla, zikhona eziningana imithwalo, futhi sisivumela ukuthuthukisa imisipha, kodwa umphumela yabo ingaphansi eqinile.

kokuqina imithetho amadoda

1. Ukudonsa ukuze kwenziwe ngokubamba izintende barbell kude nani, kuye ngokuthi ububanzi isango kuyothiwa zithwesiwe ezihlukahlukene imisipha.
2. Akuvunyelwe uphumule ngokuphelele izingalo sakho, uthinte ezindlebeni zazo.
3. Phakathi imisipha umsebenzi emuva ukusebenza ekuqaleni yokutakula, futhi kakade phezulu kukhona biceps ngempumelelo.

Kuleso simo, uma ungakwazi ukukhulisa isisindo sawo ejimini kuyinto counterweight ekhethekile kusiza abasubathi. Kwakuthi lapho ngima lapho ngaphandle komzamo omkhulu kufanele agqoke ibhande ekhethekile nge isisindo esengeziwe.

barbell Deadlift

Lolu hlobo ukuzivocavoca ephumelela kunazo, kodwa ngesikhathi esifanayo kukhona inala amathuba ukuze uthole ukulimala emuva. Lapho izinduku udonga kufanele sicondziswe hhayi esiphezulu isisindo kungenzeka ephakamisa, kodwa kuphela ukusebenza inqubo.

Ngaphambi kokuthi uqale noma iyiphi induku odongeni, kubalulekile ukuqhuba uchungechunge gaphambi umsebenzi ngesimo ukusonta, hyperextension, kanye nabezindaba kufanele luqiniswe, njengoba kuzosiza silondoloze emuva esimweni esiphansi, okuyinto kuzonciphisa ingozi yokulimala.

Yelula induku phakathi tilting

Lokhu kuvumela uhlelo umsubathi ukuba Nokho, ukwandisa ivolumu esishwibweni imisipha 'ebanzi' we emuva, njengoba ekusebenziseni langaphambilini, udinga ngonanzelelo inqubo umsebenzi, kunokuba isisindo somzimba.

Izinsiza kusebenza kanye nemithetho ukuze kuqalise ukusebenza kwayo ngesikhathi enyakazayo:

1. Kancane ukugoba imilenze yakho.
2. Qiniseka ukugcina yomgogodla esimweni ezingeni.
3. Abathambekele ngaso 45 degrees.
4. Ibha kufanele ukudonsa kuya esiswini, futhi kufanele amboze okhalweni umsubathi.

umzimba engeziwe emuva ejimini

Ngaphandle izivivinyo ezintathu eziyisisekelo, kunemibuzo amakilasi ezengeziwe ezikuvumela ukuthuthukisa imisipha, kodwa abanayo nomphumela ezinkulu kangaka, kodwa inhlanganisela ngokungaphezulu ezintathu anganika umphumela eziphathekayo.

1. Abaqeqeshi.

Inhloso ngqangi yalo lesi sivivinyo - qondanisa ukuma yakho umsubathi, kodwa kuyasiza kakhulu ekuqiniseni bese ukulungiselela imisipha ebuthaka ngaphambi kokwenza imisebenzi eyinkimbinkimbi futhi kunzima.

2. Xhumanisa Simulator.

Simulator ikuvumela ukulungisa lo msubathi ukwenza izivivinyo emhlane wakho in ejimini. Izithombe spetsknigah ungabona ezahlukene izinhlobo simulators, zisiza nokulungisa emuva kuya umthwalo, kodwa abakwazi ukunikeza umphumela sina kuqhathaniswa ne zithengiswe, kuyimisebenzi eyinhloko.

3. Tyagi amabhlogo yasenhla nemithombo yasenzansi.

Eqinisweni izivivinyo kakhulu elula asebenzisa emva ukuqeqeshwa okuyisisekelo ukuhlanganisa imiphumela, isimiso, badinga usuqedile izinsalela amandla muscle ekhululekile.