Ukuqeqeshwa emuva: izivivinyo ezi-6 nokuthi ungenza kanjani

-Delile

• 1. Ukudonsa kwangaphambili
• 2. I-pulley echaziwe
• 3. Umugqa ogobile
• 4. Ucwaningo lomhlaba
• 5. Reverse fly
• 6. I-Surfboard

Ukuqeqeshwa kwangemuva kuhlukaniswe ngamaqembu emisipha ofuna ukusebenzela kuwo, futhi kufanele kuboniswe ngungoti wezemfundo ngokomzimba ngokwenhloso yalowo muntu. Ngakho-ke, ukuzivocavoca umzimba okusebenza kumhlane ongaphezulu, maphakathi nasesifundeni se-lumbar kungakhonjiswa, okungenziwa ngamasethi ama-3 wokuphindaphinda okungu-10 kuye ku-12, noma ngokuyalelwa ngumfundisi.

Kodwa-ke, ukuze imiphumela izuzwe, kuyadingeka ukuthi ukuqeqeshwa kwenziwe kakhulu futhi kuhlonishwe imihlahlandlela edingekayo maqondana nochungechunge lokuphindaphinda kanye namakhefu. Ngokungeziwe ku-hydration kanye nokudla okunempilo nokulinganisela, okufanele kuqondiswe ngongoti wokudla ngokuya ngenhloso.

1. Ukudonsa kwangaphambili

Ekudonseni okungaphambili, okwaziwa nangokuthiisondo lokugijimisa indiphi elenzelwe into esindayo ngaphambili, ukuzivocavoca kwenziwa kuhlezi kubheke umshini. Ngemuva kwalokho, izandla zakho zibambe isibambo, letha umgoqo ubheke esifubeni sakho. Ukuze ukunyakaza kwenziwe kahle, isifuba akumele senze ukunyakaza kuye emuva naphambili, njengokuya phambili naphambili, izingalo kuphela okufanele zihambe. Lokhu kuvivinya kusebenza ikakhulukazi emisipheni yangemuva emuva, ebizwa nge-latissimus dorsi.

2. I-pulley echaziwe

I-pulley echaziwe yenziwa ihlale phansi, ubuso buphendukele emshinini nasekholamu eqondile. Ngemuva kwalokho umuntu odonsa izibambo, wenza ukunyakaza kusuka phezulu kuya phansi kuvuleke futhi avale izingalo.

Ukuhamba kwalokhu kuvivinya kusebenza yonke imisipha yangemuva, kepha ikakhulu leyo esuka phakathi iye ekugcineni, ebizwa nge-latissimus dorsi, futhi incazelo yalokhu kuvivinya umzimba izogxila kakhulu emuva engezansi.

3. Umugqa ogobile

Ukwenza unhlangothi ogobile, umuntu kufanele anciphise i-torso phambili kancane bese ebamba ibha ngezandla kude kancane kulayini wehlombe. Ngemuva kwalokho qala ukunyakaza ngokuguquguqula izindololwane, ulethe ibha ngasesiswini bese ubuyela endaweni yokuqala elawula ukunyakaza.

Lokhu kuvivinya kukhonjisiwe ukuthi kusebenza imisipha yomaphakathi nengxenyeni engemuva, ebizwa, i-middle trapezius, infraspinatus ne-latissimus dorsi.

4. Ucwaningo lomhlaba

Ukufa ngaphandle kokusebenza kwemisipha ezungeze umgogodla, uhlangothi lwangemuva nesifunda se-lumbar, futhi kusebenze imisipha yangemuva kwethanga kanye ne-glutes nesisu, kuthathwa njengokuzivocavoca okuphelele futhi okuthakazelisayo kulabo abafuna i-hypertrophy.

Ukwenza i-deadlift, umuntu kufanele izinyawo zibe nobubanzi obulinganayo njengamadolo nezandla ububanzi obulinganayo njengamahlombe. Ngemuva kwalokho, ekuhambeni kokucosha ibha phansi, sukuma uze ume ngokuphelele, nebha esiswini sakho bese ubuyela ekuhambeni kokuqala ngebha phansi, ugcine umqolo wakho uqondile njalo futhi uzinzile.

5. Reverse fly

Ukwenza lo msebenzi, umuntu kufanele ahlale abheke emshinini, isifuba sibhekene nebhentshi. Ngemuva kwalokho, welula izingalo zakho uze ukwazi ukubamba imigoqo entweni yokusebenza, izingalo zakho ziqonde, zivule uze uzwe ukuthi izicubu zangemuva ziyangenwa.

Imisipha esetshenzisiwe ekuphambukeni okuphambene yilezo ezisuka entanyeni ziye maphakathi nomhlane, okuthiwa i-rhomboid, i-posterior deltoid ne-trapezius engezansi.

6. I-Surfboard

Ibhodi lingaba nezindlela eziningana zokukwenza, kepha okuvame kakhulu ukwenziwa esiswini sakho, kuphumule ezindololwaneni nasezinyaweni zakho, imisipha esebenza kulo msebenzi yi-trapezius ephelele, eqala entanyeni ikhuphuke iye phakathi nendawo ngemuva.

Ngaphezu kokuqinisa imisipha, ibhodi lingaphinde liqede izinhlungu ezisezingeni eliphansi futhi lisebenze sonke isisu. Bheka ezinye izinhlobo zebhodi.