Akusekho Ukubuyela Emuva: Ukuhamba Okukhulu Okuyi-15 kokubuyela emuva okuqinile

-Delile

• Ukufudumala
• Ukuhamba
• 1. Ibhande lokumelana lihlukane
• 2.Umugqa we-dumbbell odwetshiwe
• 3. Ukudonswa kwamathumbu eLat
• 4.Umugqa omkhulu we-dumbbell
• 5. Ukufa kukaBarbell
• 6. I-Hyperextension
• 7. 'Sawubona'
• 8.Umugqa wengalo eyodwa we-dumbbell irowu
• 9.Renegade dumbbell irowu
• 10. Ukugawulwa kwezinkuni
• 11. Umugqa we-TRX
• 12. USuperman
• 13. Reverse fly
• 14. Ukudonsa
• 15. Ipulangwe
• Ukudla okudlela endlini

Uma uke waba ne-backache, uyazi ukuthi kungaba lusizi kanjani. Konke ukunyakaza okwenziwa ngumzimba wakho kuzokubandakanya umhlane wakho ngandlela thile, ngakho ukulimala kusho ukuthi uphansi futhi uphumile - okuyinto engemnandi neze!

Ukuqinisa imisipha yakho emuva kungasiza ekuvikeleni lezi zinhlobo zokulimala futhi uqinisekise ukuthi umzimba wakho wonke usebenza kahle, phakathi nokunyakaza kwansuku zonke nangesikhathi sokuzivocavoca.

Kepha ngobuningi bokuzivocavoca emuva laphaya ku-inthanethi, ungahle ucindezeleke - ikakhulukazi uma uyi-newbie. Sikuthathele umsebenzi wokuqagela futhi sihlanganise uhlu lwezinto eziyishumi nambili ezihamba phambili ongazenza ngamandla jikelele nokusebenza.

Izinto zokuqala kuqala:

Uma sikhuluma ngomhlane wakho, imiphi imisipha esibhekise kuyo? Imisipha eyinhloko ngemuva ifaka phakathi:

• lats, asendaweni engezansi kwekhwapha lakho phansi ezinhlangothini zomhlane wakho
• ama-rhomboids, aphakathi nendawo emuva phezulu
• izingibe, ezisuka entanyeni yakho ziye emuva maphakathi
• i-erector spinae, iqembu lemisipha eligijima emgogodleni wakho

Zonke izivivinyo ezingezansi zikhomba inhlanganisela yale misipha.

Ukufudumala

Qala ngemizuzu emi-5 kuya kwengu-10 ye-cardio elinganiselayo ukuze uthole ukushaya kwegazi lakho bese uqala ukuvusa imisipha yakho. Ngemuva kwalokho yenza ukulandelana okwelula imizuzu emihlanu ukulungiselela umhlane wakho ngokuzivocavoca okuqondisiwe. Lesi simiso siyisiqalo esihle. Futhi, uma nganoma yisiphi isikhathi lokhu kuhamba kukuzwisa ubuhlungu, yeka okwenzayo uphumule.

Ukuhamba

Khetha lezi zivivinyo ezintathu kuya kweziyisihlanu ukuze wakhe ukuzivocavoca emuva, ongakwenza kabili ngesonto (noma ngaphezulu) ukuze ufinyelele izinhloso zakho. Lwela ukushaya konke lokhu kuvivinya okungu-15 kungakapheli amasonto amabili ukuqinisekisa ukuthi inqubo yakho iqoqekile kahle.

1. Ibhande lokumelana lihlukane

Ukuzivocavoca okuhle ukuqala umdlalo wakho wangemuva, ibhendi lokumelana lihlukane lilula kepha liyasebenza. Khetha ibhendi yokumelana ekuvumela ukuthi uqedele amasethi ama-2 ama-reps ayi-15 kuye kwangama-20 ngefomu elihle.

Imikhombandlela:

1. Yima uvule izingalo. Bamba ibhande lokumelana phambi kwakho ngezandla zombili ukuze ibhande lifane nomhlabathi.
2. Ukugcina izingalo zakho ziqondile, donsela ibhande esifubeni sakho ngokuhambisa izingalo zakho ziye ezinhlangothini zakho. Qalisa lokhu kunyakaza kusuka maphakathi maphakathi, ucindezele amahlombe ehlombe ndawonye bese ugcina umgogodla wakho uqonde, bese ubuyela kancane ekuqaleni.

2.Umugqa we-dumbbell odwetshiwe

Lokhu kuvivinya kukubuyisela emuva kuzisekelo zomugqa, ukulungisa izingqinamba eziningi zefomu, njengokugwedla ngokweqile phezulu kokunyakaza, ukwelula ingalo ezansi nokunyakaza, kanye nesinxephezelo emuva emuva. Yenza lo msebenzi ngaphambi kokuqedela noma yikuphi ukunyakaza kokugwedla.

Imikhombandlela:

1. Ngena kuzo zozine ezine-dumbbell ebekwe esandleni ngasinye. Qinisekisa ukuthi umhlane wakho uqondile, izandla zingaphansi ngqo kwamahlombe, futhi amadolo angaphansi ngaphansi kwezinqulu ngqo.
2. Row up ngengalo yakho yangakwesokudla, udonse indololwane yakho phezulu bese uletha i-dumbbell ekhwapheni lakho. Gcina indololwane yakho ibambeke kulo lonke ukuhamba. Uzobona lapha ukuthi uma ugwedla kakhulu, uzolahlekelwa ibhalansi yakho.
3. Yelula ingalo yakho, ubuyisele i-dumbbell phansi, bese uphinda ohlangothini lwesobunxele.
4. Gcwalisa amasethi ama-3 we-12 reps ohlangothini ngalunye.

3. Ukudonswa kwamathumbu eLat

Ungaqedela i-lat pulldown emshinini ejimini noma ngebhande lokumelana. Ukudonsa isisindo ngenhla kwekhanda lakho kuye esifubeni sakho kudinga ama-lats, ama-biceps, kanye nezingalo zangaphambili ukusebenza, ukuwaqinisa wonke.

Imikhombandlela:

1. Uma usebenzisa umshini, beka iphedi ngakho-ke kuthinta amathanga akho. Sukuma ubambe ibha ngobubanzi kunehlukaniswe nobubanzi behlombe, uhlale phansi phansi.
2. Qala ukudonsela phansi ibha uye esifubeni sakho, ugoba izindololwane zakho bese uziqondisa phansi. Zibandakanye emuva nangaphakathi emuva kulo lonke lolu hambo. Gcina i-torso yakho iqondile, ungazivumeli ukuthi uwe emuva.
3. Gcwalisa amasethi ama-3 we-12 reps.

4.Umugqa omkhulu we-dumbbell

Ukulingisa umugqa we-barbell, umugqa obanzi we-dumbbell ukuvumela ukuthi unyuke kakhulu futhi ungakusiza ukubhekana nanoma yikuphi ukungalingani kwemisipha kolunye uhlangothi kuqhathaniswa nolunye. Khetha ama-dumbbells alula kuya kokulinganisela ukuze uqale - amakhilogremu ayi-10 kufanele asebenze - futhi usebenze indlela yakho ukusuka lapho. Uma une-low back back, qaphela ngalokhu kuvivinya umzimba.

Imikhombandlela:

1. Bamba i-dumbbell esandleni ngasinye bese ubeka okhalweni okhalweni, ume lapho umzimba wakho ongaphezulu wakha i-engela engama-20 degree nomhlabathi. Izintende zezandla zakho kufanele zibheke emathangeni akho, futhi intamo yakho kufanele ihlale ingathathi hlangothi. Vumela ama-dumbbells ukuthi axhomeke phambi kwakho.
2. Qala ukugwedla ngezindololwane zakho nge-engela engama-90 degree, uzidonsela phezulu esibhakabhakeni. Cindezela amahlombe akho ehlombe ndawonye phezulu.
3. Buyela ekuqaleni bese uphinda, uqedela amasethi ama-3 we-12 reps.

5. Ukufa kukaBarbell

Ukusebenza emhlane ongezansi, imisipha ye-spinae erector, kanye nemisipha, ukubulawa kwe-barbell kudinga amandla okubuyela emuva ukuze uqedele kahle.

Imikhombandlela:

1. Yima ngemuva kwe-barbell ngezinyawo zakho ububanzi behlombe.
2. Ukugcina isifuba sakho siphakamisiwe, qala ukulengisa okhalweni bese ugoba amadolo akho kancane, ufinyelele phansi ukuze uthathe i-barbell. Gcina umhlane wakho uqonde futhi ubambe ibha ngazo zombili izintende zibheke kuwe ekubambeni ngokweqile.
3. Phindisela emuva, ugcine izinyawo zakho ziphansi phansi, ubuyele endaweni yokuqala. Umhlane wakho kufanele uhlale uqonde kulo lonke ukunyakaza. Amahlombe akho kufanele abe phansi futhi emuva.
4. Buyela endaweni yokuqala, uphushe izinkalo zakho emuva futhi uguqe ngamadolo uze ubuyisele umhlabathi phansi.
5. Gcwalisa amasethi ama-3 we-12 reps.

6. I-Hyperextension

I-Hyperextensions ibhekise umnyombo wakho kanye nochungechunge lwakho lonke lwangemuva, noma uhlangothi lwangemuva lomzimba wakho. Lokhu kubenza babe bakhulu ekuqiniseni imisipha ye-erector spinae kanye nawo wonke ongezansi emuva ngokujwayelekile.

Imikhombandlela:

1. Lala phansi ngebhola lokuzivocavoca nesisu sakho maphakathi nebhola. Cindezela amabhola ezinyawo zakho emhlabathini ukuze uhlale ulinganisile.
2. Yelula izingalo zakho phambili. Ukugoba okhalweni lwakho, khuphula kancane umzimba wakho ophezulu esibhakabhakeni. Qiniseka ukuthi ubandakanya umnyombo wakho nama-glutes. Gcina izinyawo zakho phansi.
3. Misa isikhashana lapho phezulu, bese wehla kancane phansi.
4. Gcwalisa amasethi ama-3 we-12 reps.

7. 'Sawubona'

Okunye ukuvivinya okuphansi okubhekiswe emuva, ekuseni okuhle bathola igama labo ngoba izibuko zokunyakaza zikhothama njengendlela yokubingelela. Lokhu kuvivinya kuthuthuke kakhulu, ngakho-ke qala ngaphandle kwesisindo ukuqinisekisa ukuthi unephethini yokuhamba elungile ngaphambi kokulayisha ku-barbell.

Imikhombandlela:

1. Uma usebenzisa isisindo, faka ngokuphepha i-barbell emahlombe akho ngemuva kwekhanda lakho. Beka izinyawo zakho ububanzi behlombe.
2. Hinging okhalweni lwakho, thambisa amadolo akho bese uphonsa isifuba sakho phansi, ume lapho kufana. Umhlane wakho kufanele uhlale uqonde kuyo yonke le nhlangano.
3. Lapho usufinyelele ngokufana, phusha ezinyaweni zakho bese ubuyela ekuqaleni. Gcwalisa amasethi ama-3 we-12 reps.

8.Umugqa wengalo eyodwa we-dumbbell irowu

Ukuzinzisa ebhentshini ukwenza irowu yengalo eyodwa kukuvumela ukuthi ukhombe futhi uhlanganyele leyo misipha yangemuva. Ziphonse inselelo ngokungeza isisindo lapha, kunjalo ngenkathi uhlala wazi ifomu lakho.

Imikhombandlela:

1. Zibeke ebhentshini ukuze idolo nesinxele sakho kuphumule kuso, kanye nesandla sakho sobunxele - lokhu kuzoba ukwesekwa kwakho. Umlenze wakho wangakwesokudla kufanele uqonde unyawo lwakho phansi. Thatha i-dumbbell ngesandla sakho sokunene. Gcina i-torso eqondile.
2. Row the dumbbell up, udonse indololwane yakho esibhakabhakeni ngenkathi uyigcina isondele emzimbeni wakho. Cindezela umhlane wakho ongaphezulu ngenkathi udonsa indololwane yakho phezulu.
3. Yehlisa kancane uye phansi endaweni yokuqala. Gcwalisa amasethi ama-3 we-12 reps ohlangothini ngalunye.

9.Renegade dumbbell irowu

Lokhu kuhamba kuzokuphonsela inselelo ngokukufuna ukuthi ubambe ipulangwe ngenkathi ugwedla, ngaleyo ndlela ungeze ukuzivocavoca okuyisisekelo okwengeziwe kokuhamba kwakho emuva.

Imikhombandlela:

1. Thatha indawo ephezulu yepulangwe ngezandla zakho ngasinye ku-dumbbell. Umzimba wakho kufanele wakhe umugqa oqondile kusuka ekhanda lakho kuye ezinzwaneni zakho. Ingqikithi yakho kufanele ihlanganyele kulo lonke ukuhamba.
2. Irowu ngengalo yakho yangakwesokudla, udonsela indololwane yakho esibhakabhakeni ngenkathi uyigcina isondele emzimbeni wakho, bese ubuyisela i-dumbbell phansi. Qinisekisa ukuthi izinkalo zakho zihlala zikwele phansi.
3. Phinda ngengalo yakho yesobunxele. Okunye, ukuqedela ama-reps aphelele angama-20 amasethi ama-3.

10. Ukugawulwa kwezinkuni

I-whammy ephindwe kathathu yengqikithi yakho, izingalo, nangemuva, ukugawulwa kwezinkuni ukunyakaza okugcwele komzimba. Sebenzisa i-dumbbell noma ibhola lomuthi lapha - amakhilogremu ayi-10 yindawo enhle yokuqala.

Imikhombandlela:

1. Bamba i-dumbbell noma ibhola lomuthi ngezandla zombili. Yibambe ngenhla kwekhanda lakho welule izingalo. Zungeza onyaweni lwakho lwesokudla kancane ukuze izinkalo zakho zijikeleziswe.
2. Njengoba uqala ukugoqa phansi, jikelezisa okhalweni lwakho ngakwesobunxele bese uletha i-dumbbell noma ibhola phansi ngaphandle kwedolo lakho langakwesokunxele ngokunyakaza okukhulu.
3. Ekukhuphukeni, phendulela umboko wakho ubheke ngasesandleni sokudla bese, ugcine izingalo zakho ziqondile, ulethe i-dumbbell noma ibhola emuva phezulu ohlangothini lwesokudla sekhanda lakho ngokunyakaza okuqhumayo kodwa okulawulwayo. Le nhlangano kufanele ilingise ukunyakaza kokunquma, yingakho igama.
4. Gcwalisa ama-reps ayi-12 ohlangothini ngalunye lwamasethi ama-3 esewonke.

11. Umugqa we-TRX

Usebenzisa isisindo somzimba wakho futhi udinga imithwalo yokulinganisela nokuzinza, umugqa we-TRX usebenza kahle kakhulu. Into enhle ngayo ukuthi ilungele abantu bazo zonke izigaba zamakhono.

Imikhombandlela:

1. Bamba izibambo ze-TRX bese uhamba ngaphansi kwazo, wakhe indawo yokubeka itafula ngokwelula izingalo zakho. Lapho umhlane wakho ufana kakhulu emhlabathini, kulukhuni kakhulu lo msebenzi.
2. Ukugcina umhlane wakho uqonde, gwedla phezulu ngokuzidonsela phezulu ophahleni. Gcina izindololwane zakho eduze nezinhlangothi zakho.
3. Yelula izingalo zakho bese ubuyela ekuqaleni, uqinisekise ukuthi izinkalo zakho azileleki.
4. Gcwalisa amasethi ama-3 we-12 reps.

12. USuperman

Ukushaya umgogodla wakho, ikakhulukazi iqolo lakho eliphansi, iSupermans inzima ngokukhohlisa, yize ngobuchwepheshe ulele phansi.

Imikhombandlela:

1. Lala ngesisu izandla zakho zeluliwe phezu kwekhanda lakho.
2. Bandakanya umnyombo wakho nama-glutes. Phakamisa umzimba wakho ophezulu nophansi usuke phansi kakhulu njengoba zizohamba. Misa okwesikhashana umzuzwana owodwa phezulu. Buyela endaweni yokuqala ngokunyakaza okulawulwayo.
3. Gcwalisa amasethi ama-3 we-12 reps.

13. Reverse fly

Ukubhekisa ama-rhomboids nezicupho kanye namahlombe, ukunyakaza okuphindayo kuqinisa leyo misipha yokuma ebaluleke kakhulu empilweni yansuku zonke.

Imikhombandlela:

1. Ukubamba i-dumbbell esandleni ngasinye, hinge phambili okhalweni kuze kube yilapho i-torso yakho yakha i-angle engama-degree angama-45 nomhlabathi, ivumela ama-dumbbells ukuthi axhomeke phambi kwakho, izintende zibhekene. Goba okuncane ezindololwaneni zakho.
2. Ukufaka umnyombo wakho, phakamisa izingalo zakho phezulu nangaphandle, ucindezela amahlombe akho phezulu.
3. Kancane kancane buyela endaweni yokuqala, uhlale uphethe izisindo. Gcwalisa amasethi ama-3 we-12 reps.

14. Ukudonsa

Ukuzivocavoca okudala okudala, ukudonsa okungasiziwe kudinga amandla amaningi. Letha ukuqiniswa uma ungekho okwamanje ngokusebenzisa ibhendi ye-pullup ukuze usebenzise ukuzivocavoca umzimba.

Imikhombandlela:

1. Yima ngaphansi kwebha ye-pullup bese uyibamba ngokubamba ngokweqile, ubeke izandla zakho zibanzi kune-shoulder-wide split.
2. Phakamisa izinyawo zakho phansi - noma uzibeke ebhendini yokusiza - bese ulenga ezingalweni zakho, bese udonsela umzimba wakho phezulu kubha ngokugoba izingalo zakho bese udonsa izindololwane zakho phansi.
3. Lapho isilevu sakho siwela ibha, welula izingalo zakho ukwehlisa umzimba wakho phansi.
4. Gcwalisa amasethi ama-3 we-10 reps.

15. Ipulangwe

Ngokuvamile kucatshangwa njengokunyakaza okuyisisekelo, amapulangwe angukuzivocavoca umzimba ngokuphelele. Bafuna leyo misipha ejulile emuva - i-erector spinae - ukuvumela ukuthi ubambe isikhundla ngempumelelo.

Imikhombandlela:

1. Ngena endaweni yepulangwe izindololwane nezingalo zakho phansi nemilenze yeluliwe, usekela isisindo sakho ezinzwaneni nasezandleni zangaphambili.
2. Umzimba wakho kufanele wakhe umugqa oqondile kusuka ekhanda kuye ozwaneni. Bandakanya umnyombo wakho ukuze uqinisekise ukuthi izinkalo zakho azixegi.

Ukudla okudlela endlini

Ukuqinisa umqolo wakho kunezinzuzo eziningi kakhulu, okubaluleke kakhulu ukukusiza uphile impilo yansuku zonke ngendlela elula. Lokhu kuzivocavoca kuzohlinzeka ngakho konke okuzokudinga ukuze usebenze kangcono futhi uqine.

Khumbula, njengoba uthuthuka kulezi zivivinyo, qhubeka uzinselele ngokungeza isisindo noma ukumelana, kodwa wenze kanjalo ngokuqapha. Uma unomlando wezinkinga zangemuva, thintana nodokotela wakho noma owelapha ngaphambi kokuqhubeka.

UNicole Davis ungumbhali osuselwa eBoston, umqeqeshi womuntu oqinisekiswe yi-ACE, nomthandi wezempilo osebenzela ukusiza abesifazane ukuthi baphile impilo eqinile, enempilo, nenenjabulo. Ifilosofi yakhe ukwamukela amajika akho futhi wakhe ukulingana kwakho - noma yini engaba khona! Uboniswe kumagazini i-Oxygen "Ikusasa Lokuqina" kumagazini kaJuni 2016. Mlandele ku-Instagram.