Ukuqeqeshwa emuva

Amantombazane amaningi akhohlwa ukuqeqesha lezo zingxenye zomzimba ezingaboni esibukweni, isibonelo, emuva. Le ngxenye yomzimba ifanele ukunakwa, ngoba ngaphandle kwayo awukwazi ukufeza imiphumela emihle kusuka kwezinye izivivinyo. Futhi, imisipha yangemuva isekela umgogodla endaweni efanele. Ngakho-ke, siphakamisa ukuhlola izivivinyo zokuqeqesha imisipha yangemuva.

Kuyini ukuqeqeshwa emuva kwabesifazane okuyokwenza?

1. Ukuhamba okulungile kubaluleke kakhulu kuwo wonke intombazane. Futhi ukuze umgogodla ube sesikhundleni esifanele futhi ungabi nomuzwa onzima, kudingeka uthuthukise i-corset yakho ye-muscular.
2. Uzothola isiqhwa esihle esincanyana, amahlombe amahle nakwezinye izinhlangothi ngaphandle kwamafolda.
3. Indlela ehlangene kwisayithi ngayinye yomzimba wakho izonikeza umphumela omuhle ngesikhathi esifushane.

Izici

Abesifazane abakwazi ukusebenzisa isethi yokuzivocavoca eyenzelwe emuva kwamadoda. Ake sicabangele ngokuningiliziwe izici zokuqeqeshwa kwe-wesifazane emuva:

1. Yenza okuphindaphindiwe okuningi. Ukuze uzuze ukukhululeka okuhle kudingeka wenze okungenani izikhathi ezingu-15.
2. Yakha isakhiwo esiyinkimbinkimbi, lapho ukuzivocavoca nge-deadlift kungeke kuthathe isikhathi esiningi.
3. Ukuzivocavoca ngezindlela ezahlukene: ukulala phansi, ukuma, uhlezi, ngakho uzofinyelela umphumela oyifunayo.
4. Qinisekisa ukuthi uhlanganisa ukwehlukanisa phakathi kokuzivocavoca, ukuze emuva kuguquguquke.

Ukuzivocavoca on the simulators

Manje ake siqhubekele ekuzivocavoca futhi sicabange ngesibonelo sokuqeqeshwa kwamandla ngemuva kwezemidlalo.

Njalo qalisa ngokufudumala-up, hhayi imizuzu engu-15.

1. I-hypererextension . Lungisa imilenze yakho nendawo yakho emilenzeni ukuze izinyathelo zingekho ngaphezu kwayo. Beka izandla zakho ezinhle kakhulu esifubeni sakho noma ngemuva kwekhanda lakho. Umsebenzi wakho ukuphakamisa umzimba ukuze kutholakale umugqa oqondile. Yeka imizuzwana embalwa futhi uphinde uphinde uhle. Yenza izinyathelo ezingaba ngu-3, ​​ngayinye yenza iziphindaphinda ezingu-15. Lokhu kuqeqeshwe okuhle kakhulu kwemisipha evulekile kakhulu.
2. Ukufakwa kwebhokisi elingenhla kuya esifubeni. Thatha simulator ngokubambelela okukhulu bese ugoba kancane emuva. Ukusebenza simulator, thatha amahlombe akho emuva futhi ukwandise amahlombe akho. Yenza okuphindaphindiwe okufanayo njengokusebenza kokuqala.
3. Ukukhishwa kwesibhamu esingaphansi kuya ebhande. Hlala ebhentshini, imilenze iguqa kancane emadolweni, ngemuva kwalokho kufanele uhlale endaweni ehamba phambili. Ama-blades kufanele agcizelelwe ngangokunokwenzeka, futhi izimbambo kufanele zibuyiselwe emzimbeni. Inani lokuphindaphinda lifanayo.
4. I-Deadlift. Ukuze uqale, ama-razmomnites bese wenza izinphindwe ezingu-12 ngentamo engenalutho, wehla phakathi kwe-shin, amadolo agobe kancane ngesikhathi esisodwa. Emva kokufaka ama-pancake ambalwa bese wenza amasethi amathathu ngaphezulu. Ukuqala, ukuqeqesha ngaphansi kokuqondiswa komqeqeshi.
5. Thrust rod in the slope. Isimo somzimba siyafana. Donsela ibha esifuba sakho futhi ngesikhathi esisodwa, susa i-scapula. Yenza okuphindwe kabili kuzo zonke izindlela ezintathu.

Khumbula ukuthi ukuqeqeshwa okunjalo kwemisipha yangemuva kufanele kube nokuhlukanisa phakathi kokuzivocavoca. Manje cabanga ngezivivinyo ezimbalwa ongakwenza ekhaya.

Ukuzivocavoca ngaphandle kokuzivocavoca

1. Sukuma uqonde, uphakamise isandla esisodwa phezulu, uphinde usule omunye. Umsebenti wakho ukufinyelelana komunye nomunye ngemuva komuva bese uzibopha ekukhiyeni. Ngenxa yalokhu, usula imisipha yangemuva bese ugoba.
2. Ncika emadolweni nasezandleni zakho. Udinga ngesikhathi esisodwa ukuphakamisa ingalo eyodwa kanye nomlenze ohlukile futhi ngesikhathi esisodwa ngokukhululeka usule. Bese uphinda lo msebenzi ngokunye nangonyawo. Uphindaphinda izikhathi ezingu-15.
3. Ngaphandle kokushintsha isimo sokuqala, ukugoba ngemuva bese ubamba imizuzwana embalwa, bese kuthi ngangokunokwenzeka, uphakamise futhi uhlale. Yenza ukuphindaphinda okungama-20.

Ukuzivocavoca okunjalo njalo, futhi uzokwazi ukuthola imiphumela emihle kakhulu.