Izinkimbinkimbi zokuzivocavoca izidakamizwa zangemuva azikwenziwa yibo bonke abantu. Abaningi bavame ukuqeqesha kuphela lezo zingxenye ezidingekayo ukuze kugcizelele ukukhangisa kwabo: isisu, izintambo, amahlombe. Nokho, ngemuva kudinga ukuqeqeshwa. Ukugcina uhlaka lwamasiphayili ngendlela akuvumela nje kuphela ukugcina isimo esihle, kodwa nokuvimbela ukuthuthukiswa kwezifo zomgogodla, okuyinto ngenxa yokuphila ngokwempilo yaba yinkinga enkulu yekhulu lama-21. Sizocubungula imishanguzo yokuzivocavoca emuva kulabo abalwa nobuhlungu kanye nalabo abafuna ukuqinisa emuva kwabo ohlelweni lokuqeqeshwa kwezemidlalo.
Izivivinyo eziyinkimbinkimbi zesiguli emuva
Ukuze unqobe ngokushesha isifo sobuhlungu, kufanele usebenze nsuku zonke imizuzu engu-20-30, okungcono kunazo zonke - ngesikhathi esifanayo sosuku (isibonelo, ekuseni noma kusihlwa). Ungakhohlwa isikhala esincane sokuphefumula phakathi kokuzivocavoca.
Ngakho, isethi yokuzivocavoca ukuqinisa emuva:
- Ukulala emhlane wakho ngemilenze eqondile, cindezela izandla zakho ezindlebeni zakho. Phakamisa ingxenye engaphezulu yomzimba, ubambe imizuzwana embalwa, buyela emuva esimweni sokuqala. Yenza okuphindaphindiwe kuka-6-7.
- Ukulala emhlane wakho ngemilenze egobile, welula izandla zakho emzimbeni. Phakamisa i-pelvis kancane kancane, uhlwitha izintambo, uhlale endaweni ephezulu, bese ubuyela emuva. Kubalulekile ukungenzi ukunyakaza okungazelelwe. Phinda izikhathi ezingu-7-8.
- Ukulala emhlane wakho ngemilenze eqondile, welule izandla zakho emzimbeni. Ngesikhathi esifanayo niphakamise umlenze wakho wokunene futhi uphakamise, ubambe kule ndawo ngamasekhondi angu-8-10, bese wehlisa. Phinda uhlangothi lwesibili. Ngasohlangothini ngalunye, sebenzisa izikhathi ezingu-6-8.
- Ukulala emhlane wakho ngemilenze eqondile, izandla ngemuva kwekhanda lakho, bhonta idolo elilodwa bese ulidonsa esifubeni sakho, bese uqondisa futhi ubuyele esimweni esedlule. Phinda umlenze wesibili. Ngomlenze ngamunye, yenza kabusha u-6-8.
- Ukulala emhlane wakho ngemilenze eqondile, welule izandla zakho emzimbeni. Phakamisa imilenze yakho phezulu, enye iqonde, enye ibambe. Bamba isikhundla semasekhondi angu-20, buyela emuva esimweni sokuqala. Ngemuva kwalokhu, phinda, kodwa umlenze owawugobile, uqondiswe, futhi owawugobile. Phinda izikhathi ezingu-8 kusikhundla ngasinye.
- Ukulala emhlane wakho ngemilenze eqondile, welule izandla zakho emzimbeni. Hlela imisipha yakho emuva, uphendule amahlombe akho kanye nezandla phansi bese uzama ukunqamulela emuva. Yenza izikhathi ezingu-3-4.
- Ukulala emhlane wakho, bhonce izingalo zakho ezinhlangothini bese uzibeka eduze kwesifuba sakho. Ikhefu le-Thorax, okwenza ibhuloho elingaphelele, likhiphe kule ndawo, bese ubuyela emuva ekuqaleni futhi uphumule. Yenza ukunyakaza kahle, ngokuthula. Phinda izikhathi ezingu-7-8.
I-set of exercises for back ngemuva ubuhlungu obunzima kufanele yenziwe ikakhulukazi kancane kancane futhi ngokucophelela, ukuze ingabangela ukuhlukumeza kwezimpawu. Uma noma yikuphi kokuzivocavoca kubangela ubuhlungu obunzima, buyeke okungenani ngokokuqala ngqa.
Isethi yokuzivocavoca umzimba ngemuva
Uma izinkinga zangemuva azijwayele kuwe, futhi ufuna ukuze uzibonele, yisikhathi sokufaka emisebenzini yakho yokuzivocavoca eqinisa imisipha yakho yangemuva. Phakathi kwabo, ungabhala izinketho ezilandelayo:
- i-visis ku-crossbar;
- ukudonsa ngokubanzi;
- i-deadlift;
- ukufakwa kwebhande eliqondile;
- ukudonsa ama-dumbbells ngesandla esisodwa;
- induku yentonga emathafeni;
- badonsela ebhodini elilinganiselwe ebhande.
Phakathi nalezi zivivinyo, imisipha yangemuva iyancipha futhi isekela umgogodla endaweni efanele. Kubandakanya izinto ezinjalo ezingxenyeni zokuvuthwa kwakho okuvamile, ungakwazi ukuqinisa ngokushesha imisipha yakho yangemuva futhi uzuze imiphumela emihle kakhulu empilweni yakho.