Ejimini, ukuqeqeshwa kwemisipha yesifuba bekulokhu kuyingxenye ethandwa kakhulu ye-novice. Wonke umuntu ufuna ukuba nemisipha yesifuba egcwele ukuze abonise umzimba wakhe othonisiwe. Kodwa-ke, abantu abaningi bakushaya indiva ukuqeqeshwa emuva, okuholela esifubeni esithuthukile kanye nomhlane obuthakathaka.

Okubizwa ngokuthi: ukuqeqeshwa kwesifuba se-novice, ukuqeqeshwa kwe-veteran back! Ukubaluleka kwemisipha yangemuva kuyabonakala. Namuhla, sizokhuluma ngezinzuzo eziningi zokuzivocavoca emuva:

1. Imisipha yangemuva iwuhlelo lokusekela umzimba futhi ibaluleke kakhulu ekugcineni ukuma okuhle nokulinganisela. Ukuqeqeshwa emuva kungenza kusebenze imisipha yangemuva, kuthuthukise inkinga yobuhlungu emuva, kuthuthukise inkomba yezempilo, futhi kudale ukuma okuqondile.

I-2, abantu abalahlekelwa isisindo baqinisa imisipha yangemuva, bangathuthukisa okuqukethwe kwemisipha, bathuthukise ngokuphumelelayo inani eliyisisekelo le-metabolic, bavumele ukuthi udle amakholori amaningi nsuku zonke, usize ukwandisa isivinini sokushisa amafutha, uvumele ulahlekelwe isisindo ngokushesha.

I-3, umkhuba wokubuyela emuva wabafana ungandisa ububanzi nobukhulu bomhlane, udale isibalo esingunxantathu ohlanekezelwe, ukuze yonke ingxenye yomzimba ilingane kakhulu. Amantombazane ajwayele ukubuyela emuva ukuze akhethe isisindo esincane, angathuthukisa inkinga ye-tiger back, amise i-back mncane futhi enhle, ake ugqoke izingubo kangcono.

Indlela yokuzijwayeza emuva ngokwesayensi? Ukuze siqeqeshe imisipha yangemuva, kufanele siqale sicacise ukwakheka kwemisipha yangemuva, okubandakanya ikakhulukazi imisipha emikhulu yangemuva, imisipha ye-trapezius, i-rhomboids kanye nemisipha ye-scalene.

Ngemisipha ehlukene yangemuva, singathatha ukunyakaza okuhlukile kokuqeqeshwa, ukuze sisebenzise uhla olugcwele.

Isinyathelo 1: Ukudonsa

Esinye sezivivinyo zasemuva zakudala ukudonsa, okuyinto evamile kwabaningi abathanda ukufaneleka. Ngokubamba ibha ngenhla, sebenzisa amandla emisipha yangemuva ukuze udonsele umzimba phezulu kuze kube yilapho isilevu singaphezu kwebha, bese wehlisa umzimba kancane. Lo msebenzi ugxile emisipha yangemuva, ikakhulukazi ama-lats.

Isenzo 2. Umugqa we-Barbell

Umugqa we-Barbell ungomunye umsebenzi wakudala wokuqeqesha imisipha yakho yangemuva. Ukuma phambi kwebha, goba ukuze ugcine umzimba wakho ongenhla uhambisana naphansi, ubambe ibha ngezandla zombili, bese udonsa ibha uyibhekise esifubeni sakho, ugcine umhlane wakho uqondile. Lo msebenzi usebenza ngempumelelo imisipha ebanzi yangemuva kanye ne-trapezius yangemuva.

Isenzo 3, dumbbell irowu yengalo eyodwa

I-dumbbell-one-arm row iyinhlangano enhle kakhulu yokuqeqeshwa emuva. Ngenkathi umile, beka isandla esisodwa ku-dumbbell rack bese uthatha i-dumbbell ngesinye, ugobe futhi ugcine umzimba wakho ongaphezulu uhambisana naphansi, bese udonsela i-dumbbell esifubeni sakho bese wehlisa kancane kancane. Lokhu kunyakaza kuzokusiza ukuthi usebenzise kangcono ibhalansi yemisipha emhlane wakho.

Isenzo 4. Hlehlisa inyoni

I-Reverse flying kuwumsebenzi ongaqeqesha ngempumelelo imisipha yangemuva. Ngokusebenzisa ama-dumbbell noma amathuluzi okundiza okubuyela emuva, ungagxila ekuzilolongeni imisipha yangemuva efana nama-lats kanye nemisipha ye-trapezius. Lapho wenza ukundiza okubuyela emuva, gcina umzimba wakho uzinzile, gcina isisindo sakho ezithendeni zakho, futhi unake ukugcina umhlane wakho uqondile.

Nyakazisa 5. Imbuzi iyasukuma

Imbuzi lift, kuwumsebenzi olunzulu imisipha emuva. Ngenkathi umile, beka izandla zakho emilenzeni yakho bese ugobela umzimba wakho ongaphezulu phambili, bese uqondisa kancane kancane umzimba wakho ongenhla ngenkathi udweba amahlombe akho ngaphakathi. Lokhu kunyakaza kungakha ngempumelelo amandla emisipha nokuzinza komhlane.

Inothi lokugcina elilodwa:

1, ngaphambi kwanoma yikuphi ukuqeqeshwa kokufaneleka, sicela uqinisekise ukuthi unokuzivocavoca okufanele kusenesikhathi futhi uziqeqeshe ngaphansi kokuqondisa komqeqeshi oqeqeshiwe ukuze ugweme ukulimala.

2, ukuqeqeshwa emuva futhi kudingeka banake inani elifanele umthwalo, ngokusho isimo sabo sangempela ukunquma. Umthwalo omncane kakhulu uzokwenza ukuqeqeshwa kungabi nampumelelo, futhi umthwalo osindayo uzokwandisa ingozi yokulimala.

3, naka indlela efanele yokuqeqeshwa. Gcina ukuma okuhle ngesikhathi sokuqeqeshwa futhi uzame ukugwema umhlane wekati noma ukugoba.