Ukuzivocavoca okungu-8 kwethanga elingemuva

-Delile

• 1. Isikwele
• 2.Ukuqina
• 3. Uhlangothi olulodwa luqinile
• 4. Ucwaningo lomhlaba
• 5. UFlexora uhleli
• 6. UFlexora ulele phansi
• 7. Isandiso sangemuva
• 8. "Ukubuyela emuva"

Ukuzivocavoca kwethanga langemuva kubalulekile ukukhulisa amandla, ukuguquguquka kwemvelo nokumelana nomlenze, ngaphezu kokubaluleka ekuvikeleni nasekunciphiseni izinhlungu ezisezingeni eliphansi, ngoba izivivinyo eziningi zibandakanya lesi sifunda, futhi zivimbela ukwenzeka kokulimala. Ngaphezu kwalokho, lokhu kuvivinya umzimba kusiza ekuphakamiseni ama-glutes, okwandisa ubukhulu bemisipha esifundeni kusebenze futhi kunciphisa i-cellulite eyeqile.

Kubalulekile ukuthi izivivinyo zemilenze yangemuva zenziwe ngaphansi kokuholwa nokuholwa uchwepheshe wezemfundo yokuzivocavoca umzimba ukuze agweme ukulimala ngangokunokwenzeka, ikakhulukazi endabeni yabantu abangenakho ukuguquguquka okuningi noma abahlale behleli.

1. Isikwele

Isikwele ukuzivocavoca okuphelele okubandakanya amalunga amaningana nemisipha eminingana, kufaka phakathi imisipha ekhona ngemuva kwethanga. Kunezindlela eziningana zokwenza i-squat, engenziwa kuphela ngesisindo somzimba, ngama-dumbbells, ngemigoqo ngemuva noma emahlombe ngokwezinga lokuqeqeshwa lomuntu kanye nomgomo wakhe.

Endabeni yokubeka ibha emahlombe, kubalulekile ukuthi ubambe ibha ngokuwela izingalo zakho, okusho ukuthi, isandla sokudla sibamba ibha ngokuthinta ihlombe lesobunxele futhi okuphambene nalokho. Endabeni yebha ngemuva, okuyiyona evame kakhulu, kunconywa ukuthi ibha ibanjwe ngokubeka izindololwane phansi. Kuzona zozimbili izimo, kudingekile ukugcina izithende zilungisiwe phansi futhi zenze ukunyakaza ngokuya nge-orientation etholakele kanye nobubanzi bayo obukhulu ukuze imisipha isebenze kahle.

Ungakwenza kanjani ekhaya: Ekhaya, kungenzeka ukwenza i-squat ngesisindo somzimba wakho nangama-dumbbells, futhi unake ukuphakama kokunyakaza nokulungiswa kwesithende phansi.

2.Ukuqina

Ukuzivocavoca kungenye yokuzivocavoca okuyinhloko kokusebenzisa imisipha yangemuva neyokukhanya futhi kungenziwa nge-barbell noma i-dumbbell, ngokuya ngokuthanda komuntu nezinga lokuqeqeshwa kwakhe. Ukuhamba kokuqina kulula, futhi umuntu kufanele abambe umthwalo phambi komzimba ngaphezulu noma kancane ezingeni lesinqe bese wehlisa ngokugcina umhlane uqondaniswe nemilenze yeluliwe noma igobekile kancane. Enye indlela yokugcizelela kakhulu ukunyakaza ukusunduza izinkalo zakho emuva lapho umthwalo wehla.

Kukhona nokwehluka kwalokhu kuvivinya umzimba okwaziwa kakhulu ngokuthi "sawubona ekuseni", lapho ibha ibekwa khona ngemuva, njengalokho okwenzeka esikhungweni, bese umuntu enza ukunyakaza kwesibindi.

Abanye abantu, ukuze banikeze umthwalo omkhulu wokuqeqeshwa futhi bathande i-hypertrophy, bahlanganise ukuqina nokunye ukuzivocavoca okwenziwe ngemuva, imvamisa belele noma behleli be-flexor. Lokho wukuthi, benza uchungechunge lokuzivocavoca bese benza okunye. Ezimweni ezinjalo kuvamise kudingekile ukuthi kube nesikhawu neminithi elingu-1 kuye kwimizuzu eli-1 namasekhondi angama-30 ukuze imisipha ilulame ngokwanele ukuqala uchungechunge olusha.

Ungakwenza kanjani ekhaya: Ukwenza okuqinile ekhaya, vele ube nezinto ezimbili ezinezisindo ezifanayo ezingadlala indima efanayo njengama-dumbbells bese zenza ukunyakaza okufanayo.

3. Uhlangothi olulodwa luqinile

Ukuqina kwe-unilateral ukwahluka kokuqina futhi kuvumela nokusebenza kwemisipha engemuva, ngaphezu kokukhuthaza ukuguquguquka, amandla kanye nokulinganisela. Ukuzivocavoca kufanele kwenziwe ngokubamba i-dumbbell noma i-a kettlebell ingaphambili lomzimba ngesandla esisodwa. Ngemuva kwalokho, umlenze ohambelana nesandla esiphethe isisindo kumele ulaliswe phansi, kanti omunye umisiwe emoyeni ngenkathi ukunyakaza kwenziwa. Ukunyakaza kuyefana nokuqina, okungukuthi, kufanele wehlise umthwalo bese uwukhuphula uye okhalweni, futhi lokhu kufanele kwenziwe ngokuya ngobuningi obukhonjiswe uhlelo lokuqeqesha.

Ekuqaleni kuvamile ukuthi kube nokungalingani futhi, ngakho-ke, kunconywa ukuthi lowo muntu ancike kancane endaweni ephakeme noma encane ukugwema ukungalingani.

Ungakwenza kanjani ekhaya: Njengoba kungumsebenzi ongaxhomeki emishinini noma emabhaveni, ukuqina kohlangothi olulodwa kungenziwa kalula ekhaya noma ngaphandle, kudingekile kuphela ukuthi umuntu athathe into ayibona isindayo futhi engenza umsebenzi ofanayo njenge-dumbbell noma i-barbell. kettlebell noma usebenzise isisindo somzimba wakho ukuze usebenzise imisipha yakho engemuva.

4. Ucwaningo lomhlaba

Njenge-squat, i-deadlift ukuzivocavoca okuphelele, ngoba kufaka imisipha namalunga amaningana, yize kugcizelela kakhulu imisipha etholakala ngemuva kwethanga. Lokhu kuvivinya umzimba kuphambene nobulukhuni, okungukuthi, esikhundleni sokwehlisa umthwalo, kufanele uphakamise umthwalo uye okhalweni bese uwubuyisela endaweni yokuqala. Kubalulekile ukunaka isikhundla somgogodla nezinqulu ukugwema ukunxeshezelwa.

Ngakho-ke, kunconywa ukuthi ukuvivinya umzimba kwenziwe eceleni kwesibuko ukuze isimo sibhekwe ekuphindaphindeni kokuqala, kwenziwe ukulungisa uma kunesidingo.

Njengakulesi sivivinyo imithwalo ephezulu ijwayele ukusetshenziselwa ukusebenza umlenze kakhulu futhi idinga ukuma kahle ngesikhathi sokwenziwa kwayo, akunconywa ukuthi kwenziwe ekhaya ukuze kugwenywe ukulimala.

5. UFlexora uhleli

I-flexor ehleli phansi, eyaziwa nangokuthi usihlalo we-flexor, nayo iyindlela yokuzivocavoca ekhonjisiwe yokuqinisa kanye ne-hypertrophy yemisipha ekhona engxenyeni engemuva yethanga. Kubalulekile, ngaphambi kokuqala ukuzivocavoca, ukuthi ibhentshi lilungiswe ngokuya ngobude bomuntu, kubalulekile ukuthi umhlane uxhaswe kahle ebhentshini nokuthi amadolo nawo ahambisana nebhentshi.

Ngemuva kokulungisa isihlalo, imilenze kufanele ivikelwe ngebha ekhona kwimishini ukugwema noma yisiphi isinxephezelo sokwenza ukunyakaza, bese kuthi ukunyakaza kwe-flexion kwenziwe kulandelwe ukunwetshwa kwamadolo, futhi isandiso kufanele senziwe kancane ukuqhubeka nokukhuthaza ukuqiniswa kwemisipha.

Ungakwenza kanjani ekhaya: Lokhu kuvivinya umzimba kungenziwa ekhaya ngosizo lwebhola le-pilates elilingana naphakathi. Ukwenza lokhu, kufanele uxhase amaqakala ebhola bese udonsela ibhola eduze komzimba lapho ugoba umlenze futhi, njengoba welula umlenze, ubeke ibhola endaweni yokuqala. Lokhu kuvivinya umzimba kudinga ukuqwashisa ngamandla nomzimba, futhi kubalulekile ukugcina imisipha yesisu inesivumelwano semisipha yomlenze ongemuva ukuze ivuselelwe.

6. UFlexora ulele phansi

I-flexor elele, eyaziwa nangokuthi itafula le-flexor, futhi ingenye yezindlela zokuzivocavoca ezisetshenziswa kakhulu ekuqeqesheni umlenze ukuze isebenze ngemuva kwethanga. Ngaphambi kokwenza lo msebenzi, kubalulekile ukulungisa okokusebenza ngokuya ngobude nosayizi wemilenze, ukugwema ukuhlukaniswa kwesinqe nokugcwala ngokweqile ku-lumbar.

Ukwenza ukuzivocavoca umzimba, vele ulale okokusebenza, fakela inqulu yakho ejikeni ledivayisi, uguqe ngamadolo kuze kube ngu-90º bese ubuyela endaweni yokuqala ngokunensa. Inani lokuphindaphinda lingahluka ngokuya ngohlobo lokuqeqeshwa nomthwalo obekiwe. Kubalulekile ukuthi izinkalo nemilenze kuqiniswe ezintweni zokusebenza ukuze kungabi nokugcwala ngokweqile emhlane ongezansi.

Ungakwenza kanjani ekhaya: Lokhu kuvivinya kunzima kakhulu ukukwenza wedwa ekhaya, noma kunjalo kungenzeka ukukuvumelanisa ukuze ukunyakaza okufanayo kwenziwe. Ukuze wenze lokhu, kufanele ulale ebhentshini, isisu sakho sibheke phansi, futhi uvumele izinyawo zakho ziphume ebhentshini. Bese, thatha i-dumbbell ngethiphu yezinyawo zakho bese wenza ukunyakaza okufanayo: goba amadolo akho engxenyeni engu-90º bese ubuyela endaweni yokuqala.

7. Isandiso sangemuva

Lokhu kuvivinya umzimba, ngaphezu kokuqinisa isifunda esiyi-lumbar, futhi kusebenza imisipha engemuva futhi, ngenxa yalokhu, umuntu kufanele abekwe emshinini, ukuze inyonga ibe sebangeni elifanayo lokusekelwa, bese umuntu encika phambili. Bese kuthi ngemisipha yesisu ingene futhi ngamandla emisipha engemuva, umzimba kufanele uphakanyiswe uze ube kulayini oqondile, ukuphinda ukunyakaza futhi emuva kwalokho.

Ungakwenza kanjani ekhaya: Ukwenza lo msebenzi ekhaya, kuyathakazelisa ukuthola usizo oluvela komunye umuntu ukuze abambe amaqakala ngesikhathi sokuhamba. Kuyathakazelisa futhi ukuthi kwenziwa eduze kwesibuko ukuze ukuma kubonakale lapho kubuyela endaweni yokuqala, njengoba isinxephezelo sivame ukwenzeka ngesinqe, esenza kube lula ukukhuphuka kodwa okunganconyiwe.

8. "Ukubuyela emuva"

"Ukukhahlela" yize bekungukuzivocavoca okugxile kakhulu kuma-glutes kepha futhi kusebenza nemisipha etholakala ngemuva komlenze. Ejimini, lokhu kuvivinya umzimba kungenziwa emshinini othize, lapho isifuba kufanele sisekelwe ekusekelweni komshini futhi umlenze kufanele uphushe ibha nayo ekhona ezintweni zokusebenza, ukunyakaza kwenziwa ngomlenze owodwa ngasikhathi. Ukuze usebenze kakhulu imisipha kunconywa ukuthi ngemuva kokwelula umlenze, ukubuyela endaweni yokuqala kuhamba kancane. Inani lokuphindaphinda nokusetha okufanele kwenziwe kuya ngohlobo lokuqeqeshwa nomgomo womuntu.

Lokhu kuvivinya umzimba kungenziwa futhi emshinini we-multistation, lapho umuntu enganamathisela khona enye yama-pulleys eqakaleni futhi enze ukunyakaza okufanayo.

Ungakwenza kanjani ekhaya: Ukwenza lo msebenzi ekhaya, umuntu angahlala ezisekelweni ezine enze nokunyakaza okufanayo: welula umlenze, ukuze idolo eleluliwe lingadluli ukuphakama okukhulu emzimbeni, okungcono ukuhlala cishe ekuphakameni okufana nenhloko , bese kancane ubuyela endaweni yokuqala. Ukuze uqinise ukuzivocavoca umzimba, ungafaka unogada wezinsimbi onesisindo. Kunconywa ukuthi umuntu ahlale kumata noma kumata ukuze angalimazi amadolo akhe ngesikhathi sokuzivocavoca.