Longissimus dorsi kanye nokwenza imisebenzi yayo. Kanjani ukwakha eside imisipha emuva

imisipha Emuva ungomunye wemisebenzi ebaluleke kakhulu, ngoba uthathe kakhulu umthwalo omningi umsebenzi. Okubaluleke kakhulu-ke kunikeza bodybuilders, okuyinto kusiza ukuthuthukisa ukubukeka, enikeza umzimba uvele V emise. Ukuthuthukiswa imisipha emuva kunomthelela a ukuma lesifanele, okuyinto ebaluleke ikakhulukazi abantu bachithe isikhathi eside ngesikhathi ikhompyutha.

emuva futhi kudlala indima eqakathekileko ekwenzeni umzimba eziyisisekelo Powerlifting futhi weightlifting. Lapho nomsubathi ezenzeka emuva imisipha, isisindo ngaphezulu ke unamandla okuvusa, noma kungaba Jerk, push noma deadlift. Esikhathini yokugcina umthwalo enkulu kuthatha imisipha emuva eside. Kuyinto unesibopho flexion nokwelulwa isiqu. Lesi sihloko sizodingida izivivinyo ephumelelayo yokuba i-imisipha eside ngemuva.

Nasi nokwakheka

Ubude imisipha emuva ezinye izivivinyo ukhiye ku flexion nokwelulwa isiqu. Basuke esemgwaqweni obuphelele yonke we emuva, ngokuba useduze kukholamu vertebral. Ubude imisipha enamathiselwe yomgogodla, sacrum futhi base Yekhanda ngosizo imisipha. Yenza kubo ukusebenza ngokusebenzisa izivivinyo ezifana hyperextension, induku efile kanye nokunye okufana nalokho, ezichazwe ngezansi.

Ngaphezu kwalokho, ubude ozungezayo eziningi nezinye izicubu kubalulekile, okuhlanganisa round ebanzi futhi enkulu. Latissimus zisetshenziswa ngokwezinga elikhulu lapho ephakamisa futhi tilting induku wagxila futhi uhlala e-zone lumbar. Teres imisipha ezinkulu etholakala eduze phakathi emuva, futhi esetshenziswa umzimba ofanayo.

Ngokulandelayo, badlulele incazelo umzimba kungaqinisa bese andise amandla kanye nenani imisipha eside ngemuva.

hyperextension

Kufanele usebenzise Simulator ekhethekile ukuqeqesha yomgogodla lumbar. Ahlelwe ukuze ezinamasondo aphansi awashintsheki ngenhla nje izinyawo esifubeni Simulator wayebizwa isiguqo ehlanganiswa ukuba okhalweni.

Ukuqala isikhundla esilandelayo - izandla ewela ngesikhathi emuva esifubeni iqondile iqondile, ngaphandle amajika.

Kufanele ukwehlisa umzimba kuze kube ngomzuzu lapho iqala ukuba wazizwa encane esisuka endaweni okhalweni. Ngemva esiphezulu ukwehlisa umzimba emuva isikhundla yayo yasekuqaleni futhi ukuphinda lokhu ukunyakaza kuze kube izikhathi 20 ngamunye 5 amasethi.

Ungasebenzisa futhi silinganiso lapho enza classical kwakubonakala kulula. Sebenzisa imisipha kancane oluningi kuzosiza kancane kokushintsha ukubulawa kwabo umsebenzi, lapho umzimba hhayi kuphela abehlela phansi, kodwa ikhuphukela ukuphakama esiphezulu.

Kwemithambeka pole

Emithambekeni nge barbell emahlombe akho imisipha eside ukwenza njenge-ezibaluleke kakhulu. Ngesikhathi sokusebenza, amadolo wakho kufanele kube kancane bent, futhi nemithambeka kumele kwenziwe ngaphambi kwesikhathi uma umzimba kuyoba cishe parallel phansi.

A caveat ayisihluthulelo lesi sivivinyo ukuthi isisindo fretboard nge pancake kwakungekukhulu kakhulu, njengoba lokhu Ukugcizelelwa ubude imisipha kuzoncishiswa futhi wonke umthwalo uzoya ezingemuva ethangeni imisipha ndawo.

Umgomo we ukuqaliswa emithambekeni nge barbell emahlombe yakho okulandelayo: kubalulekile ukuba afeze 4 amasethi ezinikezwa 10 ngamunye.

Endabeni ekufinyeleleni imiphumela okuhle emithambekeni ngogodo ungaya ekuthambekeleni efanayo, kodwa kuphela awulutho kuNkulunkulu. Isisindo we projectile kulokhu kufanele kube kancane ezincane kanye nenani ukuqeqeshwa kuzokhulisa kufika ku-15 ezinikezwa e 5 izindlela.

Rod efile

Rod isisindo oyifunayo kufanele kube phambi. Thatha igobolondo kuyadingeka ukuze entanyeni induku kwaba emasentimitheni ambalwa kusukela izinyawo futhi kuheleza kufanele kube ukuba side kunaleso ububanzi emahlombe. Udinga ukuba zihlale phansi, bese ukunyakaza kancane futhi Arched emuva nokuphakamisa izinsimbi zakhe usebenzisa voltage dorsi ndawo.

Kukhona futhi icele nemisipha ethangeni ezingemuva, kodwa wonke umthwalo akufanele uhambe kuphela kubo. Ukuze ukulayisha leli offset akuzange kwenzeke, kubalulekile ukuba bagcine ukusebenza efanele umsebenzi imishini ukuthi sezivele kuchaziwe ngenhla.

Lapho wehlise boom kudingeka ukwehlisa ngesisu phansi futhi uthinte kuphela bese wenza ukuphindaphinda entsha. Kulesi trajectory entanyeni kumele zithobele isiqondiso mpo njengoba ngesikhathi ephakamisa futhi ngesikhathi ukwehlisa. Ungazami phakamisa entanyeni esebenzisa inertia, usebenzisa kuphela amandla eside imisipha emuva ezijulile.

Uma ukhetha ububanzi imilenze sokuvalelisa kufanele aqondiswe umqondo siqu, njengoba abanye kayibuhlungu ukwenza ngokulungiselelwa emahlombe, kodwa abanye ehlelelwe more sumo isitayela, lapho imilenze usethe ububanzi ngaphandle.

Ukuze wandise ivolumu kanye namandla we imisipha emuva okudingeka uyenze okungenani 4 amasethi 6 rep ngamunye.

ukudonsa

Thatha ibha ububanzi ukhululekile. Izinyawo akufanele uthinte phansi, futhi umzimba kufanele ngokugcwele qondanisa. Manje bekhuphukela okwamanje lapho kwesilevu iyothinta oluvundlile, bese ubamba kulesi sikhundla ngoba yesibili okungenani oyedwa. Ngemva kwalokho, yehla bese uphinda ukunyakaza efana.

Kumele okuphindaphindiwe ukudonsa ibha izikhathi 10 5 amasethi. Lokhu kuyinto usizo olukhulu kanjani ekhiphela up the eside imisipha emuva.

Xhumanisa intamo kwesilevu

Isiqu sawo obufanele bulungiswe, ibha ungaphakathi ezandleni kuyalungiswa nge elibambe ububanzi. Alulaze izindololwane isandla futhi siphakamise entanyeni ezingeni kwesilevu, ephumula phezulu ngoba cishe ngomzuzwana owodwa, bese igobolondo kancane ephansi kuya esikhundleni sazo sokuqala. Yenza ukuba 15 ezinikezwa lokhu ukuzivocavoca 5 izindlela.

Ukubeka amagama ngendlela phezu imisipha emuva, ikakhulukazi, kwi obuphelele, kubalulekile ukuba ukhethe isisindo esanele ukuthi projectile. Uma ngesikhathi umthwalo umsebenzi ngemuva kabi, kubalulekile ukuba kancane ukwandisa isisindo bese wengeza nje ngesikhathi ephakamisa boom kuzozwakala wonke ukungezwani emuva.

isiphetho

Zonke izivivinyo ezichazwe ngenhla kuzosiza ukuqinisa imisipha eside ngemuva, ngaleyo ndlela ngcono ukuma jikelele, kanye umthamo wabo noma amandla.

Akubalulekile eyolanda kakhulu isisindo projectile, njengoba kungaba kuphela ubuhlungu emuva yakho ngibangele izifo ezifana hernia intervertebral.