Ukuzivocavoca for the muscle ngemuva

Ukuzivocavoca ngemuva kwamantombazane akubalulekile nakakhulu kunamadoda. Into ewukuthi imisipha ephazamisayo isekela umgogodla endaweni efanele, ebalulekile ekwakheni ukuma okuhle. Ngaphezu kwalokho, imisipha yokuqeqeshwa eqeqeshiwe ibalulekile ekusebenzeni kahle kwezinye izivivinyo, isibonelo, ngezinyawo, futhi zenza inani elilinganiselwe.

I-set set of exercises for the muscle of the back in the gym

Ungakwazi ukuqeqesha umhlane wakho ngokwehlukana, noma ungasebenzisa ezinye izingxenye zomzimba wakho, isibonelo, abagijimi abaningi bahlanganisa izivivinyo ngemuva nangesifuba sakho. Uma ufuna ukulahla amafutha anqwabelene, kufanelekile ukwenza umsebenzi ngamunye ngokuphindaphinda izikhathi ezingu-12-15 ezintweni ezintathu. Abaqalayo baxwayiswa ukuba baqale ngomthwalo osencane ukuze baqaphele inqubo futhi banciphise ingozi yokulimala. Uma kwenzeka ufuna ukukhulisa isisindo somzimba, kuzomele wenze izindlela ezingu-3-5, wenze okuphindaphindiwe kuka-8-12 ngamunye.

Ukuzivocavoca okuphumelelayo kakhulu emuva:

1. I-Deadlift . Kulo msebenzi, kufanelekile ukusebenzisa i-barbell. Bendlela ukuze emuva kufinyelele phansi, futhi amadolo aguqe kancane. Thatha ibha bese uqala ukuyikhuphula kancane kancane, futhi i-push yokuqala kufanele yenziwe ngezinkalo futhi ungadonsa igobolondo ngezandla zakho. Phakamisa amadolo akho bese ususa amahlombe. Ngemuva kokuba isikhundla siphezulu, ungathuthela ekunyanyeni kwensimbi. Okokuqala, udinga ukuguqa amadolo, ngenkathi udonsa izintambo emuva. Kubalulekile ukugcina emuva ngokuqondile, ukugwema ukuhlanekezela emuva. Enye iphuzu elibalulekile - ibha kufanele ihambisane eduze nemilenze nezinkalo.
2. Thinta ikhanda kusuka ebhokisini eliphezulu . Ukwenza lokhu kusetshenziselwa emuva embukisweni, kufanele uhlale ebhentshini ubheke phansi futhi uthathe ukumbamba okukhulu esibambini. Iphuzu elibalulekile - ngemuva kufanele kube okuqondile. Izinyawo kufanele zivinjelwe kuma-rollers akhethekile ukulungisa umzimba endaweni ehleliwe. Khipha kancane kancane isibambo emhlane entanyeni noma entanyeni, bese uyibuyisela esimweni sokuqala, uqondise ngokuphelele izandla zakho. Kubalulekile ukungabi nesisindo futhi ungazitholi izandla zakho ukugcina umthwalo emisipha.
3. Ukuhlelwa kwe-block enezingqimba . Ukuzivocavoca okulandelayo ngemuva ngemuva kokuzivocavoca futhi kunikeza umthwalo omuhle emisipha yezandla. Hlala ebhentshini, uguqe ngamadolo bese uthatha isibambiso se-simulator. Umsebenzi ukudonsa isibambo esihlalweni, ukudonsa amahlombe emuva nokuqondisa isifuba phambili. Ukubuyela esimweni sokuqala, lungisa izandla zakho.
4. I-hypererextension . Lokhu kuvivinywa ku-gym kubhekwa ukuthi kungcono kakhulu ngemuva, kodwa kubalulekile kuphela ukwenza kahle, njengoba ungalimaza. Zibeke esimweni se-simulator ukuze kugcizelelwe ezinqulwini. Faka izinyawo ngaphansi kwezingqimba ukuze uvikele isikhundla. Umzimba kufanele ulungise umugqa oqondile, kanti ukuhlanekezela nokujikeleza ngemuva akuvunyelwe. Amandla awela esifubeni, futhi abadlali abanolwazi bangathatha i-pancake ebhasini. Akunconywa ukubamba izandla zakho ngemuva kwekhanda lakho, njengoba lokhu kuzokwenzela uhlobo lomgogodla wesibeletho. Umsebenti - yenza ukuhamba kancane kancane, bese ubuyela ku-FE. Yenza konke kancane kancane futhi kahle. Okubaluleke kakhulu ukuphefumula okufanele, ngakho lapho kugoba phansi, kubalulekile ukuphuma, futhi ekukhuphukeni - ukuphulukisa.
5. Ukudonsa . Omunye umsebenzi owaziwa kahle we-back back, ongasenza ngokungafani okuhlukile, kuleli cala, cabanga ngokuhlukahluka ngokubambelela, okusho ukuthi, izintende kufanele ziqondiswe kubo. Ibanga phakathi kwezingalo kumele lilingane nobubanzi bamahlombe. Kunconywa ukuthi imilenze iwele, okuzovimbela umzimba ukuba uhlambuluke. Enye iphuzu elibalulekile - emgodleni we-thoracic kufanele ugobe kancane. Umsebenzi - nyukela phezulu, uzama ukuphakamisa isikhunta ngaphezu kwe-crossbar bese ususa amahlombe. Ngemva kwalokho, buyela esimweni sokuqala.