Akusekho kubuya mva: Iintshukumo ezi-15 eziKhulu zokubuya umva komelele

Umxholo

• Ubushushu
• Iintshukumo
• 1. Resistance band tsala ngaphandle
• 2.Umqolo we-dumbbell odibeneyo
• 3. Ukutsalwa kweLat
• 4. Uluhlu olubanzi lwe-dumbbell
• 5. Ukufa kukaBarbell
• 6. Ukuxhamla
• 7. 'Molo'
• 8. Umqolo wengalo enye wedumbbell
• 9. Hlaziya umqolo we-dumbbell
• 10. Ukucanda iinkuni
• 11. Umqolo we-TRX
• 12. USuperman
• 13. Ukuguqula impukane
• 14. Ukukhutshwa
• 15. IPlanga
• Yise kude

Ukuba uke waba ne-backache, uyazi nje ukuba buhlungu kangakanani. Yonke intshukumo eyenziwa ngumzimba wakho iya kubandakanya umqolo wakho ngandlela thile, ke into eyenzakalisayo ithetha ukuba wehlile kwaye uphumile- ayimnandanga kwaphela!

Ukomeleza izihlunu zakho zangasemva kunokunceda ukunqanda ezi ntlobo zokulimala kwaye uqinisekise ukuba umzimba wakho wonke usebenza kakuhle, kokubini ngexesha lokuhamba kwemihla ngemihla nangexesha lokuzilolonga.

Kodwa ngobuninzi bokwenza umthambo ngasemva phaya kwi-intanethi, unokuba noxinzelelo oluncinci - ngakumbi ukuba ungumtsha. Sikukhuphele uqikelelo kwaye sidibanise uluhlu lwezinto ezili-15 ezibuyela umva onokuzenza kumandla onke kunye nokusebenza.

Izinto zokuqala kuqala:

Xa sithetha ngomqolo wakho, zeziphi izihlunu esijolise kuzo? Imisipha yokuqala ngasemva ibandakanya:

• lats, ezikulo mmandla ungezantsi kwamakhwapha ezantsi emacaleni omqolo wakho
• i-rhomboids, ekumqolo ongasentla
• imigibe, eqengqeleka ukusuka entanyeni yakho iye phakathi embindini
• I-erector spinae, iqela lezihlunu ezihamba ngomqolo wakho

Yonke le mithambo ingezantsi ijolise kwindibaniselwano yezi zihlunu.

Ubushushu

Qala ngemizuzu emi-5 ukuya kweli-10 ye-cardio emodareyithayo ukufumana ukupompa kwegazi lakho kwaye uqalise ukuvusa izihlunu zakho. Emva koko yenza ulandelelwano lwemizuzu emihlanu lokolula umva wakho kwimithambo ejolise kuyo. Esi siqhelo sisiqalo esihle. Kwakhona, ukuba nangaliphi na ixesha ezi ntshukumo zikubangela iintlungu, yeka into oyenzayo uphumle.

Iintshukumo

Khetha ezintathu ukuya kwezintlanu zale mithambo ukuze uzenzele owakho umva wokuzilolonga, onokuwenza kabini ngeveki (okanye nangaphezulu) ukufikelela kwiinjongo zakho. Cwangcisa ukubetha yonke le mithambo ilishumi elinesihlanu kwisithuba seeveki ezimbini ukuze uqiniseke ukuba inkqubo yakho ijikelezwe kakuhle.

1. Resistance band tsala ngaphandle

Ukuzivocavoca okukhulu ukukhaba umsebenzi wakho wokubuyela umva, ibhendi yokuchasana iyahlula ilula kodwa iyasebenza.Khetha ibhendi yokumelana ekuvumela ukuba ugcwalise iiseti ezimbini ze-15 ukuya kwi-20 reps kwifom elungileyo.

Imikhombandlela:

1. Yima ngeengalo zakho zoluliwe. Bamba ibhendi yokumelana phambi kwakho ngezandla zozibini ukuze ibhanti ifane nomhlaba.
2. Ukugcina iingalo zakho zilungile, tsala ibhanti esifubeni sakho ngokuhambisa iingalo zakho emacaleni akho. Qalisa le ntshukumo ukusuka kumbindi wakho ophakathi, ucofe amagxalaba kunye kwaye ugcine umqolo wakho uthe tye, emva koko ubuye kancinci ukuqala.

2.Umqolo we-dumbbell odibeneyo

Lo msebenzi ukubuyisela kwiziseko zomqolo, ukulungisa imiba emininzi yeefom, njengokugwedla ngaphezulu kwentshukumo, ukolula ingalo ezantsi kwentshukumo, kunye nembuyekezo esezantsi. Yenza lo msebenzi ngaphambi kokugqiba nayiphi na enye intshukumo yokuhamba ngeenqanawa.

Imikhombandlela:

1. Fika kuzo zone iidumbbell ezibekwe kwisandla ngasinye. Qinisekisa ukuba umqolo wakho uthe tye, izandla zithe ngqo ezantsi kwamagxa, kwaye amadolo angaphantsi ngqo esinqeni.
2. Row up ngengalo yakho yasekunene, utsala ingqiniba yakho phezulu kwaye uzise i-dumbbell ekhwapheni lakho. Gcina ingqiniba yakho ithe nca kulo lonke intshukumo. Uya kuqaphela apha ukuba xa uhamba ngomgama omde kakhulu, uya kuphulukana nebhalansi yakho.
3. Yandisa ingalo yakho, ubuyisele i-dumbbell emhlabeni, kwaye uphinde kwicala lasekhohlo.
4. Gcwalisa iiseti ezi-3 ze-12 reps kwicala ngalinye.

3. Ukutsalwa kweLat

Ungagqibezela indawo yokuphuma kumatshini kwindawo yokuzivocavoca okanye ngebhanti yokumelana. Ukutsala ubunzima ukusuka ngentla kwentloko yakho ukuya esifubeni sakho kufuna i-lats, i-biceps, kunye neengalo zangaphambili zokusebenza, ukuzomeleza zonke.

Imikhombandlela:

1. Ukuba usebenzisa umatshini, beka iphedi ukuze ichukumise amathanga akho. Sukuma ume ubambe ibar ebanzi kunobubanzi begxalaba ngaphandle, uhlale phantsi ezantsi.
2. Qala ukutsala ibar ezantsi esifubeni sakho, ugobe iingqiniba zakho kwaye uzalathise emhlabeni. Yenza inxaxheba yakho ephezulu kunye naphakathi kuyo yonke le ntshukumo. Gcina i-torso yakho iqonde, ungazivumeli ukuba uhle umva.
3. Gcwalisa iiseti ezi-3 ze-12 reps.

4. Uluhlu olubanzi lwe-dumbbell

Ukulinganisa umqolo we-barbell, umqolo we-dumbbell ebanzi ikuvumela ukuba wandise uluhlu lokuhamba kwaye unokukunceda ukujongana nokungalingani kwemisipha kwelinye icala ngokuchaseneyo. Khetha i-dumbbells ezikhanyayo ukuya kumodareyitha ukuqala-iipawundi ezili-10 kufuneka zisebenze- kwaye usebenze indlela yakho ukusuka apho. Ukuba unesiphelo esibi esibi, lumka ngokwenza lo msebenzi.

Imikhombandlela:

1. Bamba i-dumbbell kwisandla ngasinye kunye nehenjisi esinqeni, uyeke xa umzimba wakho ongaphezulu wenza i-angle ye-20-degree kunye nomhlaba. Iintende zakho kufuneka zijonge emathangeni akho, kwaye intamo yakho kufuneka ihlale ingathathi hlangothi. Vumela iidumbbells zixhome phambi kwakho.
2. Qala ukurola ngamanqwanqwa akho kwi-angle ye-90-degree, ubatsale phezulu esibhakabhakeni. Cinezela amagxa akho ndawonye phezulu.
3. Buyela ekuqaleni kwaye uphinde, ugcwalise iiseti ezi-3 ze-12 reps.

5. Ukufa kukaBarbell

Ukusebenza kumqolo ongezantsi, i-erector spinae muscle, kunye ne-hamstrings, i-barbell deadlift ifuna amandla okubuyela umva ukuze ugqibezele ngokufanelekileyo.

Imikhombandlela:

1. Yima ngasemva kwebarbell kunye neenyawo zakho ububanzi bamagxa.
2. Ukugcina isifuba sakho siphakamisiwe, qalisa ukuxhoma esinqeni kwaye ugobe amadolo kancinci, ufike ezantsi ukuze ukhethe i-barbell. Gcina umqolo wakho uthe tye kwaye uqonde ibha kunye nazo zombini iintende ezijongene nawe ekubambeni ngokugqithiseleyo.
3. Buyela umva phezulu, ugcine iinyawo zakho zicaba phantsi, ubuyele kwindawo yokuqala. Umqolo wakho kufuneka uhlale uthe tye kulo lonke intshukumo. Amagxa akho kufuneka abe phantsi nasemva.
4. Buyela kwindawo yokuqala, ukutyhala isinqe sakho umva kwaye uguqe ngamadolo de ubuyisele ibarbell emhlabeni.
5. Gcwalisa iiseti ezi-3 ze-12 reps.

6. Ukuxhamla

I-Hyperextensions ijolise kwisiseko sakho kunye nakwikhonkco lakho lonke elingasemva, okanye kwicala elingasemva lomzimba wakho. Oku kubenza balungele ukomeleza izihlunu ze-erector spinae kunye nawo wonke umqolo osezantsi ngokubanzi.

Imikhombandlela:

1. Lala phantsi ibhola yomthambo kunye nesisu sakho embindini webhola. Cinezela iibhola zeenyawo zakho emhlabeni ukuze uhlale ulungelelene.
2. Yandisa iingalo zakho phambili. Ukugoba esinqeni sakho, phakamisa kancinci umzimba wakho phezulu esibhakabhakeni. Qiniseka ukuba ubandakanya umxholo wakho kunye ne-glutes. Gcina iinyawo zakho phantsi.
3. Misa okomzuzwana xa uphezulu, emva koko unciphise ezantsi.
4. Gcwalisa iiseti ezi-3 ze-12 reps.

7. 'Molo'

Olunye uqeqesho olusezantsi lokujolisa umva, iintsasa ezilungileyo zifumana igama lazo ngenxa yokuba izibuko zentshukumo ziqubuda njengendlela yokubulisa. Lo msebenzi uqhubele phambili, ke qala ngaphandle kobunzima ukuqinisekisa ukuba unendlela yokuhamba echanekileyo ngaphambi kokulayisha kwi-barbell.

Imikhombandlela:

1. Ukuba usebenzisa ubunzima, beka ngokukhuselekileyo ibarbell emagxeni akho emva kwentloko yakho. Beka iinyawo zakho ububanzi begxalaba ngaphandle.
2. Ukuxhoma ezinqeni zakho, thambisa amadolo akho kwaye ulahle i-torso yakho emhlabeni, uyeke xa ifana. Umqolo wakho kufuneka uhlale uthe nkqo kulo lonke olu hambo.
3. Nje ukuba ufike ngokufanayo, tyhala iinyawo zakho kwaye ubuyele ekuqaleni. Gcwalisa iiseti ezi-3 ze-12 reps.

8. Umqolo wengalo enye wedumbbell

Ukuzinza ebhentshini ukuze wenze umqolo wengalo enye ikuvumela ukuba ujolise ngqo kwaye ubandakanye ezo zihlunu zangasemva. Umceli mngeni ngokwakho ngokongeza ubunzima apha, ewe ngelixa uhlala usazi kwifom yakho.

Imikhombandlela:

1. Zibeke ebhentshini ukuze idolo lakho lasekhohlo kunye nesin lihlale kulo, nakwisandla sakho sasekhohlo- le iya kuba yinkxaso yakho. Umlenze wakho wasekunene kufuneka uthe tye unyawo lwakho emhlabeni. Thatha i-dumbbell ngesandla sakho sasekunene. Gcina i-torso ethe tye.
2. Row the dumbbell up, tsala ingqiniba yakho esibhakabhakeni ngelixa uyigcine kufutshane nomzimba wakho. Cudisa umva wakho wangaphezulu njengoko utsala ingqiniba yakho phezulu.
3. Cotha kancinci uye ezantsi kwindawo yokuqala. Gcwalisa iiseti ezi-3 ze-12 reps kwicala ngalinye.

9. Hlaziya umqolo we-dumbbell

Le ntshukumo iya kukucela umngeni ngokufuna ukuba ubambe iplank ngelixa uqhuba, ngokongeza ukogqitha umsebenzi ongaphezulu kuhambo lwakho lwasemva.

Imikhombandlela:

1. Thatha indawo ephezulu yeplank ngezandla zakho nganye kwi-dumbbell. Umzimba wakho kufuneka wenze umgca othe ngqo ukusuka entloko ukuya kwiinzwane zakho. Ingundoqo yakho kufuneka ibandakanyeke kuyo yonke intshukumo.
2. Umqolo ngengalo yakho yasekunene, utsala ingqiniba yakho esibhakabhakeni ngelixa uyigcine kufutshane nomzimba wakho, emva koko ubuyisele i-dumbbell emhlabeni. Qinisekisa ukuba isinqe sakho sihlala sikwere emhlabeni.
3. Phinda ngengalo yakho yasekhohlo. Ngenye indlela, ukugcwalisa ukuphindaphinda okupheleleyo okungama-20 iiseti ezi-3.

10. Ukucanda iinkuni

I-whammy ephindwe kathathu kumbindi wakho, iingalo, nasemva, ukugawulwa kweenkuni kukuhamba komzimba ngokupheleleyo. Sebenzisa i-dumbbell okanye ibhola yeyeza apha-iipawundi ezili-10 yindawo elungileyo ukuqala.

Imikhombandlela:

1. Bamba i-dumbbell okanye ibhola yeyeza ngezandla zozibini. Yibambe ngentla kwentloko yakho ngengalo zakho zoluliwe. I-Pivot kunyawo lwakho lwasekunene kancinci ukuze iinyonga zakho zijikelezwe.
2. Njengoko uqala ukuhlahlela ezantsi, jikelezisa isinqe sakho ngasekhohlo kwaye uzise i-dumbbell okanye ibhola ezantsi ngaphandle kwedolo lasekhohlo ngokuhamba.
3. Ekunyukeni, jika umboko wakho uye ngasekunene kwaye, ukugcina iingalo zakho zithi nkqo, zisa i-dumbbell okanye ibhola ibuyele phezulu kwicala lasekunene lentloko yakho kuqhushumbo kodwa ulawule intshukumo. Le ntshukumo kufuneka ilingise intshukumo yokusika, yiyo loo nto igama.
4. Gcwalisa ii-reps ezili-12 kwicala ngalinye kwiiseti ezi-3 zizonke.

11. Umqolo we-TRX

Sebenzisa ubunzima bomzimba wakho kwaye ufuna imithwalo yokulinganisela kunye nozinzo, umqolo we-TRX usebenza ngokukuko. Into emnandi ngayo kukuba kufanelekile kuwo onke amanqanaba amandla.

Imikhombandlela:

1. Bamba izibambo ze-TRX uhambe phantsi kwazo, wenze indawo yetafile kunye neengalo zakho ezandisiweyo. Okukhona umva wakho uhambelana nomhlaba, kokukhona lo msebenzi uya kuba nzima.
2. Ukugcina umqolo wakho uthe tye, umqolo uye phezulu ngokuzitsalela esilingini. Gcina iingqiniba zakho kufutshane namacala akho.
3. Yandisa iingalo zakho kwaye ubuyele ukuqala, uqinisekise ukuba iinqumlo zakho aziyiki.
4. Gcwalisa iiseti ezi-3 ze-12 reps.

12. USuperman

Ukubetha undoqo wakho, ngakumbi umva wakho osezantsi, iiSupermans zikhohlisa nzima, nangona ubuchwephesha ulele emhlabeni.

Imikhombandlela:

1. Lala ngesisu kunye neengalo zakho zandisiwe phezu kwentloko yakho.
2. Yenza ingundoqo yakho kunye ne-glutes. Phakamisa umzimba wakho ophezulu kunye nezantsi phantsi emhlabeni njengoko baya kuhamba. Misa okwesibini umzuzwana phezulu. Buyela kwindawo yokuqala kwisindululo esilawulwayo.
3. Gcwalisa iiseti ezi-3 ze-12 reps.

13. Ukuguqula impukane

Ukujolisa kwi-rhomboids kunye nemigibe kunye namagxa, ukubuyela umva kweempukane komeleza ezo zihlunu zokuma zibaluleke kangaka kwimpilo yemihla ngemihla.

Imikhombandlela:

1. Ukubamba i-dumbbell kwisandla ngasinye, jinga phambili esinqeni kude kube yimizimba yakho ibumbe i-angle ye-45-degree kunye nomhlaba, ivumela ii-dumbbells zixhomekeke phambi kwakho, iintende zijongana. Yiba nokugoba kancinci kwiingqiniba zakho.
2. Ukubandakanya umxholo wakho, phakamisa iingalo zakho phezulu nangaphandle, ucinezela amagxa akho aphezulu.
3. Cotha ukubuyela kwindawo yokuqala, ukuhlala kulawulo lobunzima. Gcwalisa iiseti ezi-3 ze-12 reps.

14. Ukukhutshwa

Ukuzivocavoca ngasemva okudala, ipullup engafakwanga uncedo ifuna amandla amaninzi. Zisa ukuqiniswa ukuba awukabikho ngoku usebenzisa ibhendi ye-pullup ukuze usebenze kulo msebenzi.

Imikhombandlela:

1. Yima phantsi kwebar ye-pullup kwaye uyibambe ngesandla esingaphezulu, ubeke izandla zakho zibanzi kunobubanzi begxalaba ngaphandle.
2. Phakamisa iinyawo zakho emhlabeni-okanye uzibeke kwindawo yokuncedisa-kwaye uxhome ezingalweni zakho, emva koko tsala umzimba wakho uye kwibar ngokugoba iingalo zakho kunye nokutsala iingqiniba zakho emhlabeni.
3. Nje ukuba isilevu sakho siwele ngaphaya kwebar, yandisa iingalo zakho ukuthoba umzimba wakho ezantsi.
4. Gcwalisa iiseti ezi-3 zokuphindaphinda ezili-10.

15. IPlanga

Ngokuqhelekileyo kucingwa njengentshukumo engundoqo, iiplanga zizinto zomzimba opheleleyo. Bafumana ezo zihlunu zangasemva zinzulu-i-erector spinae -ukukuvumela ukuba ubambe isikhundla ngokufanelekileyo.

Imikhombandlela:

1. Ngena kwindawo yeplanga kunye neengqiniba zakho kunye neengalo zangaphambili emhlabeni kunye nemilenze eyandisiweyo, ukuxhasa ubunzima bakho kwiinzwane zakho nakwiingalo zangaphambili.
2. Umzimba wakho kufuneka wenze umgca othe ngqo ukusuka entloko ukuya ezinzwaneni. Bandakanya undoqo wakho ukuze uqiniseke ukuba isinqe sakho asidambisi.

Yise kude

Ukomeleza umqolo wakho kunezibonelelo ezininzi, okona kubalulekileyo kukukunceda uphile ubomi bemihla ngemihla ngendlela elula. Le mithambo iza kubonelela ngayo yonke into oyifunayo ukuze usebenze ngcono kwaye womelele.

Khumbula, njengokuba usenza inkqubela kule mithambo, qhubeka uzicel 'umngeni ngokufaka ubunzima okanye ukuxhathisa, kodwa wenze oko ngononophelo. Ukuba unembali yeengxaki zomqolo, nxibelelana nogqirha wakho okanye ugqirha ngaphambi kokuba uqhubeke.

UNicole Davis ngumbhali osekwe eBoston, umqeqeshi oqinisekisiweyo we-ACE, kunye nomthandi wezempilo osebenzela ukunceda abantu basetyhini baphile bomelele, besempilweni kwaye bonwabile. Ifilosofi yakhe kukwamkela amagophe akho kwaye wenze ukulunga kwakho-nokuba yeyiphi na! Wayebonakalisiwe kwimagazini ye-Oxygen "Ixesha elizayo loQeqesho" kwiphepha likaJuni 2016. Mlandele kwi-Instagram.