I-Behind-the-Neck Press: Ukulinganisa iiNzuzo kunye neengozi

Umxholo

• Kwenziwa njani?
• Zisebenza ziphi izihlunu?
• Ziziphi iinzuzo?
• Kodwa akunabungozi?
• Ngaba zikhona ezinye iindlela ezinikezela ngezibonelelo ezifanayo?
• 1. Emva kwe-ntamo cinezela ngee-dumbbells
• 2. Ukucofa kwamagxa
• Umgca wezantsi

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Umatshini wokushicilela emva kwentamo ngumsebenzi ojolise emagxeni akho. Kukungafani koxinzelelo lwamagxa, okwabizwa ngokuba kukushicilela ngaphezulu.

Ikwayenye yezona mithambo ziphikisayo kwishishini lokomelela komzimba ngenxa yokuba inokuthi ibeke uxinzelelo olukhulu entanyeni nasemagxeni akho.

Ngelixa kunokwenzeka ukuba wenze ngokukhuselekileyo umthambo, ayisiwo wonke umntu. Nditsho nabantu abaphakamisa phambili kufuneka basebenze nomqeqeshi wabo ukuze bahlale bekhuselekile.

Kwenziwa njani?

Umatshini wokushicilela osemva kwentamo ungenziwa endaweni yokuhlala okanye yokuma. Ukuba umtsha kulo msebenzi, qala ngohlobo oluhleli phantsi kwibhentshi lobunzima. Unokusebenzisa ibhentshi emi nkqo ngenkxaso eyongezelelweyo.

1. Hlala ne-barbell ngaphaya kwemigibe yakho. Tyala iinyawo zakho emgangathweni uguqe ngamadolo kuma-90 degrees.
2. Bamba ibha, izandla zibanzi kunobubanzi begxalaba kunye neentende ezijonge phambili. Qhoboshela undoqo wakho kwaye ucofe amagxa egxalaba kunye, ugcine iingqiniba zakho phantsi kwebar.
3. Exhale kwaye ucofe ibar ngqo phezulu, uyigalele ngentloko. Nqumama.
4. Faka kwaye ubuyele kancinci kwindawo yokuqala.
5. Qala ngeseti enye ye-12 ukuya kwi-15 yeempendulo.

Ukuba unokwenza ngokukhuselekileyo lo msebenzi, ungaqhubela phambili kuhlobo lokuma. Ibandakanya intshukumo efanayo kunye ne-barbell kwi-rack.

Xa usenza nayiphi na inguqulelo, qalisa nge-barbell ekhanyayo. Umqeqeshi wakho unokukunceda ukhethe ubunzima obufanelekileyo.

• Ngexesha le ukuya phezulu, thintela ukuhambisa intloko okanye umva uye phambili.
• Inkqubo ye- isigaba esisezantsi kufanele ukuba ibe kukuhamba okucothayo nokulawulwayo kokutsala. Gwema ukuvumela ibha ibuyele kwindawo yokuqala.

Zisebenza ziphi izihlunu?

Umatshini wokushicilela osemva kwentamo usebenza:

• ngaphambili, ngaphandle nangasemva (kunye namagxa)
• imigibe, okanye i-trapezius (phezulu ngasemva)
• i-triceps brachii (ngengalo ephezulu yangasemva)
• I-serratus yangaphambili (ikhwapha ngaphezulu kweembambo)

Xa yenziwe kwindawo yokuma, i-post-the-neck cinezela umceli mngeni kwimilenze yakho.

Ziziphi iinzuzo?

Ukusebenza kwamagxa akho, umqolo ongaphezulu, kunye neengalo ezingaphezulu yeyona ndlela intle yokuphucula amandla omzimba aphezulu. Iyakwandisa ukuzinza kwamagxa kunye nokuhamba.

Amagxa awomeleleyo akuvumela ukuba wenze uluhlu lweentshukumo, kubandakanya:

• ukuphakamisa
• ukutsala
• ukutyhala
• ukubetha ngenqindi

Ukongeza, ukuzinza okuhle kwamagxa kunye nokuhamba kunciphisa umngcipheko weentlungu kunye nokwenzakala.

Kodwa akunabungozi?

Umatshini wokushicilela osemva kwentamo ubeka uxinzelelo olukhulu kwimisipha yakho ye-rotator, ezinzisa amalungu akho egxalaba. Isikhundla sibuhlungu. Ukuba unesiphene sokuhamba gxalaba, okanye ukuba ubunzima bakho bunzima kakhulu, ungaphula umsipha wegxalaba.

Ungayenzakalisa intamo yakho, nayo. Ngexesha lesigaba esezantsi, i-barbell inokubetha intamo yakho okanye umva wentloko yakho. Ikwabeka uxinzelelo kwimisipha yakho yentamo.

Ngenxa yale mingcipheko, kungcono ukuzama kuphela ukucinezela ngasemva kwentamo ukuba unayo:

• ukuhamba ngokufanelekileyo kwamagxa kunye nozinzo
• ukuzinza kwesiqu esiqhelekileyo
• ukuhamba kakuhle kwe-thoracic (ephezulu) yomqolo

Andiqinisekanga ukuba uyayilungisa imali oyilwayo? Umqeqeshi wakho unokukunceda utsale umnxeba.

Kuya kufuneka uphephe nokushukuma ukuba unokwenzakala kwangaphambili okanye egxalabeni.

Ngaba zikhona ezinye iindlela ezinikezela ngezibonelelo ezifanayo?

Ukuba ukhathazekile ngokwenzakala kwakho ngelixa usenza ngasemva kwe-ntamo, ezinye iindlela ezininzi zibonelela ngezibonelelo ezifanayo ezinobungozi obuncinci.

Ezi ndlela zilandelayo ziya kujolisa emagxeni akho ngaphandle komngcipheko owongezelelweyo.

Okwangoku, ukuba unembali yeengxaki zamagxa, kubalulekile ukusebenza nomqeqeshi wakho. Banokucebisa ngolunye utshintsho ukuze ugcine ukhuselekile.

1. Emva kwe-ntamo cinezela ngee-dumbbells

Ukucinezelwa kwe-neck-the-neck kuqhelekileyo kwenziwa nge-barbell, kodwa ukusebenzisa i-dumbbells nganye kunokunciphisa umngcipheko wokulimala.

Ngokungafaniyo neentsimbi, ii-dumbbells azigcini iingalo zakho kwindawo emiselweyo. Oku kubeka uxinzelelo oluncinci kumagxa akho kuba unokuhamba ngendlela yendalo ngakumbi.

Ngeedumbbell, amagxa akho nawo anokuqhubela phambili ngokuthe ngcembe kuluhlu olukhulu lokuhamba. I-Barbells, kwelinye icala, ifuna ulwandiso olugqithisileyo kunye nokuthimba.

Nantsi indlela yokuhamba nge-dumbbells:

1. Hlala ebhentshini, iinyawo zityalwe phantsi kunye namadolo kwi-90 degrees. Phumla iidumbbells emathangeni akho. Phakamisa i-dumbbells kwinqanaba lamagxa elinye ngexesha, iintende zijonge phambili.
2. Cinezela amagxalaba akho kunye kwaye uhambisa iingqiniba zakho ngasemva, ubambe iidumbbell emva kweendlebe zakho.
3. Lungisa undoqo wakho. Exhale kwaye ucofe iidumbbells ngqo phezulu, uzigcine ngokuhambelana namagxa akho. Nqumama.
4. Faka kwaye ubuyele kancinci kwindawo yokuqala.
5. Qala ngeseti enye ye-12 ukuya kwi-15 yeempendulo.

Kwinguqulelo elula, sebenzisa i-dumbbell enye ngexesha. Le yindlela entle yokuphucula kancinci amandla egxalaba.

Inguqulelo emileyo inzima kuba iyasebenza engundoqo kunye nemilenze yakho. Ukuze uyenze, yima iinyawo zakho ububanzi begxalaba ngaphandle kwaye ulandele la macala angentla.

Thenga i-dumbbells kwi-intanethi.

2. Ukucofa kwamagxa

Umatshini osisiseko wokushicilela wamagxa awunabungozi kuba ubambe ubunzima phambi komzimba wakho.

Njengohlobo lwasemva kwentamo, uxinzelelo lomgangatho wegxalaba lujolise kwii-deltoids, triceps, kunye trapezoids. Ikwasebenza nezihlunu zepectoral esifubeni.

Ukuhamba:

1. Hlala ne-barbell ngaphezulu kwamagxa akho angaphambili. Tyala iinyawo zakho emgangathweni ngamadolo akho kwiidigri ezingama-90. Bamba ibha, izandla zibanzi kunobubanzi begxalaba kunye neentende ezijonge phambili.
2. Hambisa i-barbell ngaphandle kwe-rack kwaye uyibambe kwinqanaba le-chin. Qhoboshela undoqo wakho, tywina amagxa akho kunye, kwaye walathe iingqiniba zakho phambili.
3. Exhale kwaye wandise iingalo zakho ucofe i-barbell phezulu, uyigalele ngentloko. Nqumama.
4. Faka kwaye ubuyele kancinci kwindawo yokuqala.
5. Qala ngeseti enye ye-12 ukuya kwi-15 yeempendulo.

Unokwenza uxinzelelo lwegxa ngee-dumbbells okanye xa umile.

Umgca wezantsi

Umatshini wokushicilela emva kwentamo ngumsebenzi ojolise emagxeni akho. Nangona kunjalo, inokubeka uxinzelelo olongezelelekileyo entanyeni nasemagxeni, abantu abaninzi bacebisa ngokuchasene nayo.

Ukuba ukungahambi kakuhle kwamagxa kunye nozinzo, kungcono ukunqanda le ntshukumo. Unokufuna ukuzama ezinye iindlela zokuzilolonga ezisebenza emagxeni akho ngaphandle komngcipheko.