Ungakwenza Kanjani Ukuzivocavoca Kwe-Back Extension

-Delile

• Ungasenza kanjani isandiso sangemuva ngokufanele
• Umshini wokunwebeka emuva
• Izandiso ezisezingeni eliphansi ezinesisindo
• Umsebenzi wesitezi esingemuva
• Isandiso sangemuva esiyisisekelo
• Ukuhluka kweSuperman
• Superman oshintshanayo
• Izinzuzo zokwengezwa emuva
• Ukuthatha

Umnyombo oqinile awugcini nje nge-abs. Imisipha yakho engezansi emuva ibalulekile, futhi. Le misipha iqinisa umgogodla futhi inikele ekumeni okuhle. Futhi zikusiza ukuthi ugobe phambili, ujike ohlangothini, futhi uphakamise izinto phansi.

Kunezindlela eziningi zokwenza lezi zivivinyo. Khetha indlela esebenza kahle ngamandla akho, ikhono, nezinga lokunethezeka.

Ungasenza kanjani isandiso sangemuva ngokufanele

Zonke izinhlobo zezandiso zangemuva kufanele zenziwe kancane futhi zilawulwe. Gwema ukunyakaza okusheshayo, njengokujuxuza ohlangothini olulodwa, ngoba lokhu kungaholela ekulimaleni.

Ngenkathi kuzama ukugoba umhlane wakho ngangokunokwenzeka, lokhu kungangeza ubunzima obungadingekile kumhlane wakho ophansi.

Uma unezinkinga emuva noma emahlombe, khuluma nodokotela noma nomqeqeshi wakho kuqala. Bangancoma indlela ephephe kunazo zonke yokwenza izandiso zangemuva.

Umshini wokunwebeka emuva

Ibhentshi lesandiso sangemuva, esivame ukubizwa ngomshini wokunwebeka emuva, lisebenzisa amandla adonsela phansi njengokumelana. Kudinga ukuthi ubhekane phansi namathanga akho kuphedi, uvumele umgogodla wakho ukhuphuke uye phezulu.

Eyaziwa nangokuthi ibhentshi le-hyperextension, le mishini iza ngezinhlobo ezimbili: ama-45 degrees nama-90 degrees. Uhlobo lwama-degree angama-90 lubizwa nangokuthi isihlalo samaRoma.

Ngaphambi kokusebenzisa umshini wokunwebeka emuva, lungisa iphedi ukuze ibe ngaphansi nje kwethambo lesinqe sakho. Lokhu kuzokuvumela ukuthi uthole uhla oluphelele lokunyakaza ngokuhamba ngakunye. Uma umusha emshinini, umqeqeshi womuntu siqu angakukhombisa ukuthi ulilungisa kanjani kahle iphedi.

Izinyathelo ezilandelayo zisebenza kuzo zombili izinhlobo zamabhentshi.

1. Beka amathanga akho kuphedi. Gobisa amadolo akho kancane uvikele izinyawo zakho, uzigcine zihambisana namadolo akho. Yelula izingalo zakho phansi.
2. Exhale futhi uqhubekele phezulu kuze kube yilapho amahlombe akho, umgogodla kanye nezinqulu zihambisana. Faka umnyombo wakho bese ululaze amahlombe akho emuva ngobumnene.
3. Adonse bese ugoba kusuka okhalweni lwakho. Thinta phansi.
4. Qedela inombolo oyifunayo ye-reps kanye namasethi.

Qinisekisa ukugcina ikhanda nentamo yakho kungathathi hlangothi. Uma ukhuphuka, umzimba wakho kufanele wakhe umugqa oqondile. Lokhu kuzovimbela i-overextension nobunzima emhlane wakho.

Ngenselelo eyengeziwe, phinda izingalo zakho esifubeni sakho. Ungabeka futhi izandla zakho ngemuva kwekhanda lakho bese ukhomba izindololwane zakho eceleni

Izandiso ezisezingeni eliphansi ezinesisindo

Ukuze ungeze ukumelana okwengeziwe, zama ukwenza izandiso zangemuva ngenkathi uphethe i-dumbbell noma ipuleti. Qala ngesisindo esincane uze ujwayele ukunyakaza.

Okokuqala, zibeke emshinini. Thatha i-dumbbell noma ipuleti uma ususesimweni esifanele.

Bamba isisindo esifubeni sakho. Uma uyibamba kakhulu, izokwengeza ukumelana kakhulu nayo. Gcina izindololwane zakho ngaphandle ukuze zingashayi iphedi.

Landela imiyalo ebhalwe ngenhla.

Umsebenzi wesitezi esingemuva

Uma ungenakho ukufinyelela ejimini noma ebhentshini, ungenza emuva izandiso phansi.

Njengalezo ezisemshinini, izivivinyo ezisuselwa phansi zikwenza usebenze ngokumelene namandla adonsela phansi. Baphinde bahlanganyele imisipha emhlane wakho ongezansi, emgqeni, okhalweni nasemahlombe.

Uzofuna umata nendawo ecacile phansi. Njengoba amacansi ephathekayo, ungenza izandiso zangemuva ezisuselwa phansi kuzilungiselelo ezahlukahlukene.

Isandiso sangemuva esiyisisekelo

Uma usaqala, qala ngesandiso sangemuva esiyisisekelo. Le nguqulo izobeka ingcindezi encane emhlane wakho.

1. Lala emethini esiswini sakho bese uqondisa imilenze yakho ngemuva kwakho. Beka izindololwane zakho phansi bese uslayida amahlombe akho phansi.
2. Phakamisa umhlane wakho ongaphezulu, ucindezele okhalweni lwakho emgqeni. Gcina ikhanda nentamo yakho kungathathi hlangothi. Bamba imizuzwana engama-30.
3. Isikhundla esiphansi kuya ekuqaleni. Qedela amasethi ama-3.

Ukuze welule ngokujulile, beka izandla zakho phansi ngaphansi kwamahlombe akho. Ungenza futhi kube nzima ngokubeka izandla zakho emzimbeni wakho.

Ukuhluka kweSuperman

Uma usunethezekile ngesandiso se-back esiyisisekelo, zama i-superman stretch. Kubandakanya ukuphakamisa izingalo nemilenze yakho ngasikhathi sinye, ngakho-ke kuyinselele enkulu.

1. Lala emethini esiswini sakho bese uqondisa imilenze yakho ngemuva kwakho. Yelula izingalo zakho ngqo phambili. Gcina intamo yakho ikhululekile futhi ihambisana nomgogodla wakho.
2. Bandakanya umnyombo wakho nama-glutes. Phakamisa izingalo zakho amasentimitha angu-1 kuya kwangu-2 ukusuka phansi, uphakamise isifuba sakho phezulu. Ngasikhathi sinye, phakamisa imilenze yakho amasentimitha ayi-1 kuye kwamabili ukusuka phansi. Phumuza isikhashana imizuzwana emi-5.
3. Yehlisa izingalo nemilenze yakho phansi.

Uma unenkinga yokuphumuza intamo yakho, gxila ekubukeni.

Njengoba uya uqina, zama ukubamba i-superman pose kancane kancane. Ungaphakamisa futhi izingalo nemilenze yakho phezulu ngangokunokwenzeka, kodwa ungayiphoqi.

Superman oshintshanayo

Ukuyisa izandiso zakho emuva ezingeni elilandelayo, yenza ama-supermans ashintshanayo. Lo msebenzi uhilela ukuphakamisa izingalo nemilenze ebhekene ngasikhathi sinye.

1. Lala emethini esiswini sakho bese uqondisa imilenze yakho ngemuva kwakho. Yelula izingalo zakho ngqo phambili. Khulula ikhanda nentamo yakho.
2. Bandakanya umnyombo wakho nama-glutes. Phakamisa ingalo yakho yangakwesokudla nomlenze wesobunxele amayintshi ayi-1 kuya kwangu-2, noma uphakeme ngangokunokwenzeka. Nethezeka.
3. Phinda ngengalo yesobunxele nangomlenze wangakwesokudla. Nethezeka.

Izinzuzo zokwengezwa emuva

Ukuzivocavoca okwenziwe emuva (kwesinye isikhathi okubizwa nangokuthi ama-hyperextensions) kungaqinisa imisipha engemuva engezansi. Lokhu kufaka phakathi i-erector spinae, esekela umgogodla ongezansi. Izandiso zangemuva zisebenza nemisipha ku-butt yakho, okhalweni nasemahlombe.

Uma unezinhlungu ezisezingeni eliphansi, ukuvivinya umzimba emuva kunganikeza ukukhululeka. Imvamisa, ubuhlungu obuphansi emuva buyathinteka yimisipha ebuthakathaka ephansi emuva. Izandiso zangemuva zingakusiza uzizwe ungcono ngokwenza le misipha iqine.

Ungenza futhi izandiso zangemuva njengengxenye yokuzivocavoca kwakho okuyisisekelo.

Ukuthatha

Ukwenza izivivinyo zokwandisa emuva kuyindlela enhle yokuphonsa emuva kwakho nomgogodla wakho ophansi. Lokhu kuhamba kuzophinde kuqinise imisipha esinqeni sakho, okhalweni nasemahlombe. Lokhu kungasiza ekuthuthukiseni ukuma komzimba nobuhlungu obuphansi emuva ukuze ukwazi ukwenza imisebenzi yansuku zonke kalula.

Ukuzivocavoca emuva okuphansi njengezandiso zangemuva kufanele kwenziwe kancane futhi kulawulwe. Ukunyakaza okusheshayo, okunyakazayo kungaholela ekulimaleni nasezinhlungwini. Gcina ikhanda nentamo yakho kungathathi hlangothi ngaso sonke isikhathi, futhi ungagobisi emuva.

Uma unezinkinga zangemuva noma zehlombe, noma usanda kulimala, hlola udokotela wakho ngaphambi kokwenza izandiso zangemuva. Bangaphakamisa indlela ephephe kunazo zonke yokwenza lezi zivivinyo.