Emuva uqeqesho

Ukuqeqesha umva womntu kufuneka kuhloswe ekwakheni isibalo somntu ongu-V. I-torso efana ne-V isoloko ibingumqondiso womzimba wesilisa onempilo, oqeqeshwe. Ukuze ukhethe indlela efanelekileyo kakhulu yokuthabatha ukuzivocavoca kwiimisipha zangasemva, kufuneka ukwazi kakuhle umsebenzi ngamnye weengxenye zayo - ukuba yiyiphi intshukumo ephendulayo. Ukuzivocavoca kwiimisipha zangasemva kungenziwa ngokwahlukileyo ngokwahlukileyo zibe ngamaqhinga okuba aphantsi, aphakathi naphezulu. Elinye lala malungu liqukethe imizimba eyahlukeneyo.

Ngoko, umva ophezulu unemisipha ephakamisa ihlombe, i-rhomboid kunye nemisipha ye-trapezius. Siyabonga kubo, amaqabunga amahlombe aphakama, kwaye amahlombe angakwazi ukuhamba emva nangaphandle. Ukufumana umfanekiso wesimo somntu ohlobo lwe-V, kuyimfuneko ukupompa le nxalenye ukususela kwiminyaka yobudala kwaye, ngokufanelekileyo, ezi ntlobo zangasemva. Ukuzivocavoca kunqweneleka ukuphinda yonke imihla.

Ukubuya koqeqesho kwinqanaba eliphakathi akulula, kuba liqukethe inani elikhulu leemisipha. Phakathi kwazo sisisigidi esisijikelezileyo-esikhulu kunye nesincinci, sineziqulatho, ezona zibanzi kakhulu, inxalenye yesikhumba eside kakhulu, isisigxina esincinci kunye neentloko. Inxalenye ephakathi kwinqanaba lijongene nokunyuka kweengalo eziphakanyisiweyo, emva, kwaye kwakhona le nxalenye iyakwazi ukuphakamisa nokuxhasa umzimba womntu xa imeko yegxina ifakwe. Ingqwalasela ngokukhethekileyo kuzo zonke izihlunu ezikhankanyiweyo ngasentla kufuneka zihlawulwe kwi-muscle ebanzi, ukupompoza kwindawo yokuqala - eqinisweni yinto enkulu kunazo zonke kwaye zinamandla kunabo bonke bangentla. Khetha ukusetyenziswa kwemisipha yomva ngendlela enokuqala yokubandakanya izihlunu ezikhulu. Ubume, amandla kunye nokusebenza kweyona nxalenye enkulu emva, ngokuchanekileyo, kwimihlaba yayo ephezulu naphakathi, kuxhomekeke ekusebenzeni kakuhle kwemisipha ebanzi.

Umqolo ongaphantsi ngumsila we-aliac-rib, kunye nengxenye engezantsi yezinto ezibizwa ngokuba yimisipha ende.

Ngoko, ngoku kuthethwa ngokucacileyo malunga neentlobo zangasemva zomsebenzi ezifunayo. Ukupompa izihlunu ezigqithisileyo - enye yamasebe amaninzi asebenzayo emhlane, kufuneka wenze uchungechunge lwezemidlalo, uphendule le mihlathi. Ukuzivocavoca ezenzelwe ukuqeqesha i-latissimus muscle kwaye akudingi ukusetyenziswa kwezixhobo ezizodwa ezifana neSimulator simulator, i- dumbbells, iibhloko kunye ne-bar - ezi ziintlobo ze-pull-ups; Nangona kunjalo, kufuneka kuthathelwe ukuba enye yokukrazula ayinelanga - uqeqesho oluya kubuyela emva aluyi kwenza ngaphandle kwe-barbell kunye ne-bumbbells. Inkcazo emfutshane yendlela yokuqinisa umda omncinci: izandla kufuneka ziphendukele ezintendeni zezandla zakhe, umqolo uphendule, umzimba unjalo. Ekuqaleni kokutsala, bhinqa imilenze yakho. Ukuguqula umzimba ngokwabo akuncedi - kuba ukuphakanyiswa kufuneka kwenziwe kuphela ngenxa yamandla ezandla. Vuka ukuze i-chin yakho inokuthintela umgca, kwaye emva koko, ukuba wehlise, ulungele ngokupheleleyo iingalo zakho. Konke okufanayo, phinda elinye ixesha. Ingundoqo yempembelelo kwimisipha ebanzi iyindlela echazwe ngasentla: kwindawo ephakamileyo yokuphakamisa umzimba wakho bahlangana ndawonye. Ukususela ekuzilolongeni kunye nezixhobo ezithile kubalulekile ukuhlula i-barbell thrust - i-T-bar ebonakalayo, ebonakalayo ekuqhutyeni phambili nge-bottom bar (thatha ibhola engezantsi, ugcine phakathi kwezandla umgama okhulu kunokuba ububanzi bamagxa, uguqa ngamadolo emilenzeni, ugobe phambili kwaye uphakamise ibha kwisikhongo , Ukukhupha amahlombe uze uveze isifuba, uze uyinciphise kwaye uphinde uphinde uyenze yonke into), umgca onomtsalane phambili (okufanayo, kuphela umda uvela phezulu).

Isisundu esikhulu esikhulu sithatha inxaxheba ekudaleni i-torso enesimo esihle . Ukuyihlakulela, yenza imisebenzi enjalo kwimisipha yangemuva, njengeentlobo zentonga yentonga e-T-enomxholo, kwisifuba, kwisifuba ngesandla esisodwa, phezulu kwisifuba, esicacileyo kwisifuba esihleli. Ukuze uqhube umthamo we-T-bar ngokubamba, ubambe umva ngokulinganayo, kunye neentambo ezincinci ezijongene nomnye, ubambe ibha. Emva koko, uguqa imilenze yakho, uguqa phambili, uyiphakamise esifubeni sakho ngokubuyiswa kwamagxa kunye nokuhoxiswa kwesifuba phambili. Nciphise ibha, ngoko ulungise izandla ukuze uzive ulula kancane emva.

Umsizi wesifo sokuxhatshazwa uqeqeshwa ngokwenza umtsalane ombundu wee-dumbbells ngesandla esinye, kwisimo simulator

Kuyinto enqwenelekayo ukuba uqeqesho lwasemva luyenziwe kakade ekuqaleni kwexesha elivisayo, nangona kulawulo lokukhanya.