Ukuqinisa imisipha yangemuva

Emuva kuyisici esibalulekile esimisweni somuntu wesishuloskeletal. Inomthelela omkhulu kuzo zonke izakhiwo zomzimba. Cishe zonke izinyathelo zomuntu zithinta ngemuva, azikho ukuzivocavoca umzimba lapho izidumbu zale ndawo zingabandakanyi khona. Ngakho-ke, kubheka kakhulu izinhlobo ezihlukahlukene zokuqina. Le ngxenye yomzimba isakhiwe ngokusemthethweni ngomgogodla, ozungezwe izakhiwo zomzimba. Baqaphela ukukhululeka nokuhamba komhlane. Kusuka eqenjini lonke limelela imisipha evulekile ngemuva. Kukhona nezakhiwo zesakhiwo esifanayo esinqumayo ukuhamba kwamapayipi.

Ukuqhubeka kuzo zonke lezi zakhiwo, ukuzivocavoca kuyahlukanisa, inhloso yokuqinisa imisipha yangemuva, nokuzivocavoca ukwakha ukuma okulungile (ukuqinisa umgogodla). Okokuqala, kuyisici sokukhulisa ubukhulu futhi unikeze ukukhululeka okufisayo. Kulesi simo, imisipha engakahlelwa ekuqaleni isakhiwo "esithambile", esivame ukuholela ekujuleni komgogodla. Ukuze uthuthukise zonke izimfanelo, kusetshenziswe izivivinyo ezikhethekile. Uma ukuqiniswa kwemisipha yangemuva kuphumelela, ke emva kwenkathi ethile yonke i-curvatures yomgogodla ilungiswa, emuva kubukeka kunesihluthulelo, kuncane emgqeni futhi kubanzi kunxenye ye-thoracic. Ukuhlukanisa izinhlobo ezilandelayo zokuzivocavoca zale ndawo: impilo, ukuhleleka nokuvimbela.

Kukhona i-gymnastics yokuqinisa imisipha yangemuva, eyithinta ngokungaqondile. Kubandakanya ukubhukuda, amakilasi emishini yokugwedla, ukugijima ezindaweni ezihlukahlukene. Basiza ukuthuthukisa ithoni yemisipha yangemuva, kodwa ungasizi ukwakha ubukhulu futhi uzuze ukukhululeka. Kuzo zonke lezi zinhloso kukhona izivivinyo ezikhethekile ezihlose: ukwelula, amandla anezinsimbi futhi ngaphandle kwalo.

Ukuqiniswa kwemisipha yangemva kufanele kuqale ngokukhulisa ukuqina kwazo. Ngalokhu, uhlelo olukhethekile luye lwasungulwa, olubizwa ngokuthi ukwelula. Ihlanganisa izinhlobo ezihlukahlukene zezintambo, ezandisa ukuhamba komgogodla, zisebenzise njengendlela yokuvimbela izifo kule ndawo, ukusiza ukugcina isimo esifanele. Ngakho imisipha iba namandla, isikhathi eside futhi isikhumba. Ukuzivocavoca okunjalo kuzoba usizo ikakhulukazi kubantu abaphila ngendlela yokuphila, beba nesisindo esiningi, izinkinga zokuma.

Ukuqinisa emuva uma usebenzisa izivivinyo zamandla ngaphandle kokulinganisa ngokuvamile kwenzeka ngokushesha. Ukuzivocavoca okuyisisekelo kwalesi sigaba: ukudonsa emgqeni we-crossbar kanye nokucindezela, okwenziwe kusukela phansi ngokugcizelela ezinzwaneni, amadolo noma ebhentshini lokuqeqesha. Okubaluleke kakhulu kulokhu kuyindlela yokwenza. Ngomthwalo wokugcizelela kakhulu uwela emathunjini esifubeni, kancane kancane, ngemuva. Ukuqinisa izakhiwo zokugcina kudingekile ukuthi ibanga eliphakathi kwezibhamu ngesikhathi sokukhishwa lincane. Ukudonsa kuklanyelwe ukuqinisa izingxenye ezingenhla zemisipha yangemuva. Umthelela omkhulu uzobanjwa lapho i-crossbar ithinta isifuba. Kubalulekile ukufudumala, okwenzelwe ukulungisa imisipha yokuqeqeshwa. It kuvimbela ukulimala (ukulimaza, ukuhlukanisa, ukubhuka).

Ukwakha isisindo somzimba futhi ukuthola ukusizwa kokuhleleka kuyaphumelela kakhulu ngokusebenzisa ukuqeqeshwa kwesisindo ngokucindezela. Zonke izakhiwo zenziwe ngokuningiliziwe ngokuningiliziwe, kugcizelelwa ukwandisa ivolumu. Ukuzivocavoca okuvame kakhulu, okuhlose ukuqinisa imisipha yangemuva, ukudonsa ama-dumbbells, ama-barbells, okungenziwa ngokugxilonga nokuma endaweni, ukuhlenga izandla ngezandla, ukubhebhezela phambili ngezingqungquthela, ukukhuliswa komzimba. Ama-simulators ajwayelekile, atholakala kuwo wonke amahholo akhethekile, futhi asiza ukufeza umphumela oyifunayo.