Uyenza njani iMithambo yoLwandiso lwasemva

Umxholo

• Indlela yokwenza ulwandiso olungasemva ngokuchanekileyo
• Umatshini wolwandiso emva
• Izandiso ezisezantsi ezisezantsi ezinobunzima
• Umsebenzi wolwandiso lwangasemva
• Ulwandiso olusisiseko lwangasemva
• Superman ukwahluka
• Superman otshintshayo
• Izibonelelo zokongeza umva
• Ukuthatha

Isiseko esomeleleyo asikho nje malunga ne-abs. Imisipha yakho engezantsi ibalulekile, nayo. Ezi zihlunu zizinzisa umqolo kwaye zinegalelo kwimpilo entle. Ziyakunceda ukuba ugobe phambili, ujike ecaleni, kwaye uphakamise izinto emhlabeni.

Zininzi iindlela zokwenza le mithambo. Khetha indlela esebenza ngokusemandleni akho, amandla, kunye nenqanaba lokuthuthuzela.

Indlela yokwenza ulwandiso olungasemva ngokuchanekileyo

Zonke iintlobo zolwandiso lwasemva kufuneka zenziwe kancinci kwaye ziphantsi kolawulo. Kulumkele ukushukuma okukhawulezayo, njengokujija kwicala elinye, kuba oku kungakhokelela ekonzakaleni.

Ngelixa kulinga ukugoba umqolo wakho kangangoko kunokwenzeka, oku kungongeza uxinzelelo olungafunekiyo kumqolo wakho osezantsi.

Ukuba unengxaki yomqolo okanye egxalabeni, thetha nogqirha okanye umqeqeshi kuqala. Banokucebisa ngeyona ndlela ikhuselekileyo yokwenza ulwandiso lwasemva.

Umatshini wolwandiso emva

Ibhentshi yokwandisa ngasemva, ehlala ibizwa ngokuba ngumatshini wolwandiso lwangemuva, isebenzisa amandla omxhuzulane njengokuxhathisa. Ifuna ukuba ujongane nomgangatho ngamathanga akho kwiphedi, uyeke umqolo wakho wonyukele phezulu.

Ikwabizwa ngokuba yibhentshi yoxinzelelo, esi sixhobo siza kwiinguqulelo ezimbini: iidigri ezingama-45 kunye nee-90 degrees. Inguqulelo ye-90-degree ikwabizwa ngokuba sisihlalo samaRoma.

Phambi kokusebenzisa umatshini wolwandiso olungasemva, lungelelanisa iphedi ukuze ibe ngaphantsi nje kwethambo lesinqe sakho. Oku kuyakuvumela ukuba ufumane uluhlu olupheleleyo lwentshukumo yentshukumo nganye. Ukuba umtsha kumatshini, umqeqeshi wobuqu angakubonisa indlela yokulungisa ngokufanelekileyo iphedi.

La manyathelo alandelayo asebenza kuzo zombini iintlobo zeebhentshi.

1. Beka amathanga akho kwiphedi. Gobisa amadolo akho kancinci kwaye ukhusele iinyawo zakho, uzigcine ngokuhambelana namadolo akho. Yandisa iingalo zakho emgangathweni.
2. Exhale kwaye unyuke de amagxa akho, umqolo kunye nesinqe zikulayini. Yenza inqaku lakho kwaye uthambise amagxa wakho ngasemva.
3. Faka kwaye ugobe phantsi esinqeni sakho. Chukumisa umgangatho.
4. Gcwalisa inani elifunwayo lokuphindaphinda kunye neeseti.

Qinisekisa ukugcina intloko nentamo yakho ingathathi hlangothi. Xa usenyuka, umzimba wakho kufuneka wenze umgca othe tye. Oku kuya kuthintela i-overextension kunye noxinzelelo kumqolo wakho.

Ngomceli mngeni owongeziweyo, songa izandla zakho esifubeni sakho. Unokubeka izandla zakho ngasemva kwentloko yakho kwaye ukhombe iingqiniba zakho ecaleni

Izandiso ezisezantsi ezisezantsi ezinobunzima

Ukongeza ukunganyangeki ngakumbi, zama ukwenza ukubuyela emva ngelixa ubambe i-dumbbell okanye ipleyiti. Qala ngobunzima bokukhanya de ube uqhele ukuhamba.

Kuqala, zibeke kumatshini. Thatha i-dumbbell okanye ipleyiti xa sele ukwimeko efanelekileyo.

Bamba ubunzima besifuba sakho. Ephakamileyo uyayibamba, kokukhona ukuxhathisa kuya kongeza. Gcina iingqiniba zakho ngaphandle ukuze zingabethi pad.

Landela le miyalelo idweliswe apha ngasentla.

Umsebenzi wolwandiso lwangasemva

Ukuba awukwazi ukufikelela kwindawo yokuzivocavoca okanye ibhentshi, ungenza izandiso zangasemva phantsi.

Njengaleyo ikumatshini, imithambo esekwe kumgangatho ikwenza ukuba usebenze ngokuchasene nomxhuzulane. Baye babandakanyeke izihlunu kumqolo wakho osezantsi, kwi-butt, esinqeni nasemagxeni.

Uya kufuna imethi kunye nendawo ecacileyo phantsi. Kuba iimethi ziyaphatheka, unokwenza iziseko zokubuyela umva esekwe kumgangatho ohlukeneyo woseto.

Ulwandiso olusisiseko lwangasemva

Ukuba usaqala, qala ngolwandiso olusisiseko lwangasemva. Le nguqulo iya kubeka uxinzelelo oluncinci kumqolo wakho.

1. Lala emethini esiswini sakho kwaye wolule imilenze yakho emva kwakho. Beka iingqiniba zakho emhlabeni kwaye utyibilikise amagxa akho ezantsi.
2. Phakamisa umqolo wakho ongasentla, ucofe isinqe sakho emethini. Gcina intloko nentamo yakho ingathathi cala. Gcina imizuzwana engama-30.
3. Ezantsi kwindawo yokuqala. Gcwalisa iiseti ezi-3.

Ukolula ngokunzulu, beka izandla zakho phantsi phantsi kwamagxa akho. Unokwenza nokuba kube nzima ngokubeka izandla zakho emzimbeni wakho.

Superman ukwahluka

Nje ukuba ukhululeke ngolwandiso olusisiseko lwasemva, zama ukolula kwe superman. Kubandakanya ukuphakamisa iingalo nemilenze yakho ngaxeshanye, ngoko ke kunzima kakhulu.

1. Lala emethini esiswini sakho kwaye wolule imilenze yakho emva kwakho. Yandisa iingalo zakho ngqo phambili. Gcina intamo yakho ikhululekile kwaye ihambelana nomqolo wakho.
2. Yenza ingundoqo yakho kunye ne-glutes. Phakamisa iingalo zakho ukuya kwii-intshi ezi-2 ukusuka phantsi, uphakamise isifuba sakho phezulu. Kwangelo xesha, phakamisa imilenze yakho i-intshi ezi-1 ukuya kwezi-2 emgangathweni. Nqumama imizuzwana emi-5.
3. Hlisa iingalo nemilenze yakho emgangathweni.

Ukuba unengxaki yokuphumla entanyeni, jonga amehlo akho emethini.

Njengoko usiya usomelela, zama ukubamba i-superman pose kancinci. Unako kwakhona ukuphakamisa iingalo kunye nemilenze yakho phezulu kangangoko unako, kodwa ungayinyanzeli.

Superman otshintshayo

Ukuthatha izandiso zakho zangasemva ziye kwinqanaba elilandelayo, yenza ezinye supermans. Lo msebenzi uquka ukuphakamisa iingalo kunye nemilenze eyahlukileyo ngexesha elinye.

1. Lala emethini esiswini sakho kwaye wolule imilenze yakho emva kwakho. Yandisa iingalo zakho ngqo phambili. Khulula intloko nentamo yakho.
2. Yenza ingundoqo yakho kunye ne-glutes. Phakamisa ingalo yakho yasekunene kunye nomlenze wasekhohlo u-intshi ezi-1 ukuya kwezi-2, okanye uphakame kangangoko unako. Phola.
3. Phinda usebenzise ingalo yasekhohlo kunye nomlenze wasekunene. Phola.

Izibonelelo zokongeza umva

Ukuzivocavoca umzimba okwandisiweyo (ngamanye amaxesha kukwabizwa ngokuba yi-hyperextensions) kunokuqinisa izihlunu ezisezantsi. Oku kubandakanya i-erector spinae, exhasa umqolo ongezantsi. Izandiso zokubuyela umva zisebenza izihlunu kwi-butt yakho, ihips, namagxa.

Ukuba uneentlungu ezisezantsi, ukuzilolonga emva kunokunika isiqabu. Ngokwesiqhelo, iintlungu ezisezantsi ziyachaphazeleka yimisipha ebuthathaka ephantsi. Izandiso zokubuyela umva zinokukunceda uzive ungcono ngokwenza ezi zihlunu zomelele.

Unokwenza ulwandiso lwasemva njengenxalenye yomsebenzi wakho ophambili.

Ukuthatha

Ukwenza umva wokuzilolonga yindlela elungileyo yokwenza ithowuni yomqolo osezantsi kunye nomongo. Ezi ntshukumo ziya komeleza izihlunu kwi-butt yakho, esinqeni, nasemagxeni. Oku kunokunceda ukuphucula ukuma komzimba kunye neentlungu ezisezantsi ukuze wenze imisebenzi yemihla ngemihla ngokulula.

Ukuzivocavoca okuphantsi njengokwandiswa kwangemva kufuneka kwenziwe ngokukhawuleza kwaye phantsi kolawulo. Ukuhamba ngokukhawuleza, ukunyakaza kwe-jerky kunokukhokelela ekonzakaleni kunye nentlungu. Gcina intloko nentamo yakho ingathathi hlangothi ngalo lonke ixesha, kwaye musa ukugoba umqolo.

Ukuba uneengxaki zangasemva okanye zamagxa, okanye kutshanje wenzakele, jonga ugqirha wakho ngaphambi kokwenza ulwandiso lwasemva. Banokucebisa ngeyona ndlela ikhuselekileyo yokwenza le mithambo.