Abantu abaningi bakhononda ngobuhlungu besikhathi esidlule, kodwa kubangelwa indlela yokuphila ehlala phansi, isikhundla esingalungile ngesikhathi sokuhlala nokuhamba. Abantu abavame ukuzivocavoca kufanele futhi banakekele emuva ukuze umzimba uqale kahle, futhi akukho ukulimala. Imisipha engemuva ilungisa umgogodla futhi inciphise ukucindezeleka kwayo, futhi ibuye iseze ukuyibeka endaweni efanele.
Ngaphambi kokuba ucacise izivivinyo eziyisisekelo ngemuva, udinga ukuqonda ezinye zezici nezincomo ezihlobene nokuqeqeshwa. Ochwepheshe bacebisa ukuqeqesha emuva okungenani kanye ngesonto. Ngemuva kokuthola imiphumela ethile, kufanelekile ukunikezela izifundo ezimbili ngesonto ngemuva: ukuqeqeshwa okulodwa - ukuqeqeshwa okuyisisekelo, nokunye-ukuhlukanisa. Enye isincomo - ekusebenziseni ngalunye, udinga ukwenza ukukhishwa okukhulu, okungukuthi, ngesikhathi umthwalo omkhulu uhlala isikhathi eside imizuzwana embalwa.
Izenzo zokuqala eziyisisekelo ezingemuva
Kukhona ukuzivocavoca okuningi okufanayo okwenziwe nge-simulators ekhethekile, noma ngesisindo esengeziwe. Ake sicabangele ezinye zazo.
- I-classical deadlift . Ukuzivocavoca okuyisisekelo kunazo zonke ngemuva kwezemidlalo, lapho kubalulekile ukugcina ukufaneleka kwendlela. Thatha intamo ezandleni zakho ngokubambelela okujwayelekile bese uyibamba ukuze idlule phakathi kwezinyawo zakho. Beka izinyawo zakho zingabanzi kakhulu futhi wande kancane amasokisi ezinhlangothini. Kubalulekile ukwehla phansi, ngakho-ke emadolweni ekhoneni ngama degree angu-90 kufanele akhiwe. Kubalulekile ukuthi ungashintshi izingalo zakho futhi ibha kufanele ibe phakathi kwezinyawo. Ukukhuphuka kuyadingeka ngaphandle kwama-jerks futhi ngangokunokwenzeka ngokwemvelo.
- Thrust dumbbell ngesandla esisodwa emthambekeni . Lokhu kuvivinywa okuyisisekelo emuva kwamantombazane kanye namadoda kungenziwa ehholo nasekhaya. Kudingekile ukuthi ulungiselele indawo engezansi, isibonelo, ibhentshi. Yima emadolweni futhi uphumule ngesandla esisodwa, futhi kwenye uthabathe. Yiphakamise endaweni yendawo ye-pelvic ngamandla, kodwa ngaphandle kokunyakaza okungazelelwe.
- Ukudonsa ukumbamba okukhulu ekhanda . Enye yokuzivocavoca eyisisekelo yemisipha yangemuva , engayenziwa kunoma iyiphi i-crossbar. Yibambelele kakhulu, bese uguqa ngamadolo bese uwela. Phakamisa umzimba kuze kube sezingeni elithinta intamo. Ungenzi ukunyakaza okungazelelwe. Bese wehla kancane. Ukuze ukwandise umthwalo phezu kwesikhathi, kungenzeka ukusebenzisa izisindo ezengeziwe, isibonelo, ibhande, kodwa hhayi izisindo zokulinganisa imilenze.