Ukuzilolonga oku-8 kwethanga elingasemva

Umxholo

• 1. Isquat
• 2. Ilukhuni
• 3. Icala elinye lilukhuni
• 4. Uphando lomhlaba
• 5. UFlexora uhleli
• 6. UFlexora ulele phantsi
• 7. Ukongezwa okungasemva
• 8. "Ukubuyela umva"

Ukuzivocavoca kwethanga elingasemva kubalulekile ukwandisa amandla, ukuguquguquka kunye nokuchasana nomlenze, ukongeza ekubeni kubalulekile ukuthintela kunye nokunciphisa iintlungu ezisezantsi, kuba uninzi lwemithambo lubandakanya lo mmandla, kwaye kuthintela ukwenzeka kokulimala. Ukongeza, le mithambo inceda ukuphakamisa ubuqaqawuli, ukwandisa ubunzima bemisipha kwingingqi esebenzayo kunye nokunciphisa i-cellulite engaphezulu.

Kubalulekile ukuba umthambo wemilenze yangasemva wenziwe phantsi kokhokelo kunye nokukhokelwa yingcali yemfundo yezomzimba ukunqanda ukwenzakala kangangoko kunokwenzeka, ngakumbi kwimeko yabantu abangenabhetyebhetye kakhulu okanye abahleliyo.

1. Isquat

I-squat ngumthambo opheleleyo obandakanya amalungu amaninzi kunye nezihlunu ezininzi, kubandakanya izihlunu ezikhoyo ngasemva kwethanga. Zininzi iindlela zokwenza i-squat, enokwenziwa kuphela ngobunzima bomzimba, ngee-dumbbells, ngemivalo ngasemva okanye emagxeni ngokwenqanaba loqeqesho lomntu kunye nenjongo.

Kwimeko yokubeka ibha emagxeni, kubalulekile ukuba ubambe ibha ngokuwela iingalo zakho, oko kukuthi, isandla sokunene sibambe ibha ngokuchukumisa igxalaba lasekhohlo kwaye ngokufanayo. Kwimeko yebha ngasemva, eyeyona ixhaphakileyo, kuyacetyiswa ukuba ibha ibanjwe ngokubeka iingqiniba phantsi. Kuzo zombini iimeko, kufuneka kugcinwe izithende zilungiswe emgangathweni kwaye zenze intshukumo ngokokuziqhelanisa okufunyenweyo kunye nobukhulu bayo obukhulu ukuze izihlunu zisebenze ngokuchanekileyo.

Uyenza kanjani ekhaya: Ekhaya, kunokwenzeka ukuba wenze i-squat kunye nobunzima bomzimba wakho kunye ne-dumbbells, ikwaqwalasele ukuphakama kwentshukumo kunye nokulungiswa kwesithende emgangathweni.

2. Ilukhuni

Ukuzivocavoca yenye yezona mithambo ziphambili zokusebenzisa izihlunu ezingasemva kunye neziqaqambayo kwaye kungenziwa nge-barbell okanye i-dumbbell, kuxhomekeke kukhetho lomntu kunye nenqanaba loqeqesho. Ukuhamba kokuqina kulula, kwaye umntu kufuneka abambe umthwalo phambi komzimba ngaphezulu okanye ngaphantsi kwinqanaba lesinqe kwaye awuthobe ugcine umva ulungelelanisiwe kwaye imilenze yoluliwe okanye iguqulwe kancinci. Enye indlela yokugxininisa ngakumbi ekuhambeni kukutyhala isinqe sakho emva xa umthwalo usihla.

Kukwakho nokwahluka kwalomthambo eyaziwa ngokuba yi "good morning", apho ibhari ibekwe ngasemva, njengako konke okwenzeka eskwazini, kwaye umntu enze intshukumo yokuqina.

Abanye abantu, ukunika umthwalo omkhulu woqeqesho kunye nokuthanda i-hypertrophy, badibanise ukuqina kunye nolunye uqeqesho lomva ongasemva, bahlala bexoka okanye behleli be-flexor. Oko kukuthi, benza uthotho lomsebenzi omnye emva koko benze omnye. Kwiimeko ezinjalo kuhlala kufanelekile ukuba ube nexesha lokuphumla kunye nemizuzu eli-1 ukuya kwimizuzu eli-1 kunye nomzuzwana wama-30 ukuze izihlunu zibuyise ngokwaneleyo ukuqala uthotho olutsha.

Uyenza kanjani ekhaya: Ukwenza ukuqina ekhaya, unezinto ezimbini ezinobunzima obufanayo obunokudlala indima efanayo ne-dumbbells kwaye emva koko benze intshukumo efanayo.

3. Icala elinye lilukhuni

Ukuqina okungafaniyo kukwahluka kokuqina kwaye kuvumela nokusebenza kwezihlunu ezingasemva, ukongeza ekukhuthazeni ubhetyebhetye, amandla kunye nokulingana. Umsebenzi kufuneka wenziwe ngokubamba i-dumbbell okanye i iketile umphambili womzimba ngesandla esinye. Emva koko, umlenze ohambelana nesandla esiphethe ubunzima kufuneka ulungiswe emgangathweni, ngelixa omnye unqunyanyisiwe emoyeni ngelixa intshukumo isenziwa. Intshukumo iyafana nokuqina, oko kukuthi, kufuneka wehlise umthwalo emva koko uwunyuse uye esinqeni, kwaye oku kufuneka kwenziwe ngokobungakanani obuchazwe kwisicwangciso soqeqesho.

Ekuqaleni kuqhelekile ukuba kukho ukungalingani kwaye, ke ngoko, kuyacetyiswa ukuba umntu ancike kancinci kumphezulu ongaphezulu okanye ongaphantsi ukunqanda ukungalingani.

Uyenza kanjani ekhaya: Njengomthambo ongaxhomekekanga koomatshini okanye imivalo, ukuqina kwelinye icala kunokwenziwa ngokulula ekhaya okanye ngaphandle, kunyanzelekile ukuba umntu athathe into ayibona inzima kwaye inokwenza umsebenzi ofanayo. njenge-dumbbell okanye i-barbell. iketile okanye usebenzise ubunzima bomzimba wakho ukuze usebenzise izihlunu zakho zangasemva.

4. Uphando lomhlaba

Njenge-squat, i-deadlift ngumthambo opheleleyo, njengoko ubandakanya izihlunu kunye namalungu amaninzi, ngaphandle kokugxininisa ngakumbi kwimisipha ebekwe ngasemva kwethanga. Lo msebenzi ujongene nokuqina, oko kukuthi, endaweni yokuhlisa umthwalo, kufuneka uwuphakamise umthwalo uye esinqeni emva koko uwubuyisele kwindawo yokuqala. Kubalulekile ukunikela ingqalelo kwindawo yomqolo kunye nokuthintela ukunqanda imbuyekezo.

Ke kuyacetyiswa ukuba umthambo wenziwe ecaleni kwesipili ukuze imeko ibonwe kuphindaphindo lokuqala, kwenziwe izilungiso xa kukho imfuneko yoko.

Njengalo msebenzi wokuthwala imithwalo ephezulu ihlala isetyenziselwa ukusebenza umlenze ngakumbi kwaye ifuna ukuma okufanelekileyo ngexesha lokuphunyezwa kwayo, akukhuthazwa ukuba yenziwe ekhaya ukwenzela ukuba ukwenzakala kuthintelwe.

5. UFlexora uhleli

I-flexor ehleliyo, ekwabizwa ngokuba sihlalo we-flexor, ikwangumthambo oboniswe ukomeleza kunye ne-hypertrophy yezihlunu ezikhoyo kwinxalenye engasemva yethanga. Kubalulekile, ngaphambi kokuqala umthambo, ukuba ibhentshi lihlengahlengiswe ngokobude bomntu, kubalulekile ukuba umqolo uxhaswe kakuhle ebhentshini kwaye amadolo alungelelaniswe nebhentshi.

Emva kokuhlengahlengisa isihlalo, imilenze kufuneka ikhuseleke ngebha ekhoyo kwisixhobo ukunqanda nayiphi na imbuyekezo yokwenza intshukumo kwaye, emva koko, intshukumo yokuhamba iya kwenziwa kulandele ukwandiswa kwamadolo, kwaye ulwandiso kufuneka lwenziwe kancinci kancinci ukuya qhubela phambili ukukhuthaza ukomeleza izihlunu.

Uyenza kanjani ekhaya: Lo msebenzi unokwenziwa ekhaya ngoncedo lwebhola ephakathi ephakathi. Ukwenza oku, kuya kufuneka uxhase amaqatha ebhola kwaye uyitsalele ecaleni komzimba xa ugoba umlenze kwaye, njengoko wolula umlenze, uyibeke kwindawo yokuqala. Lo msebenzi ufuna amandla kunye nokwazisa ngomzimba, kwaye kubalulekile ukugcina izihlunu zesisu zenziwe zangqinelana nemisipha yomlenze ongasemva.

6. UFlexora ulele phantsi

I-flexor eleleyo, ekwabizwa ngokuba yitheyibhile ye-flexor, ikwayenye yeendlela ezisetyenziswayo kakhulu kuqeqesho lomlenze ukuze usebenze emva kwethanga. Phambi kokwenza umthambo, kubalulekile ukuba uhlengahlengise izixhobo ngokobude kunye nobungakanani bemilenze, ukunqanda ukubonwa kwesinqe kunye nokugcwala kakhulu kwi-lumbar.

Ukwenza umthambo, lala nje kwisixhobo, lungela umlenze wakho kwigophe lesixhobo, gobisa amadolo akho ukuya kuthi ga malunga ne-90º kwaye ubuyele kwindawo yokuqala ngokuthe chu. Inani lokuphindaphinda lingahluka ngohlobo loqeqesho kunye nomthwalo obekiweyo. Kubalulekile ukuba isinqe kunye nemilenze zizinziswe kwizixhobo ukuze kungabikho umthwalo ungaphezulu kumqolo ongezantsi.

Uyenza kanjani ekhaya: Lo msebenzi unzima ngakumbi ukwenza wedwa ekhaya, nangona kunjalo kunokwenzeka ukuba uhlengahlengise ukuze intshukumo efanayo inokwenziwa. Ukwenza oku, kuya kufuneka ulale ebhentshini, isisu sakho sijonge phantsi, kwaye iinyawo zakho maziphume ebhentshini. Emva koko, thatha i-dumbbell ngencam yeenyawo zakho kwaye wenze intshukumo efanayo: guqa amadolo akho kwi-angle ye-90º kwaye ubuyele kwindawo yokuqala.

7. Ukongezwa okungasemva

Lo msebenzi, ukongeza ekomelezeni ummandla we-lumbar, ukwasebenza nezihlunu ezingasemva kwaye, ngenxa yoku, umntu kufuneka abekwe kumatshini, ukuze inyonga ikwinqanaba elifanayo lenkxaso, emva koko umntu kufuneka axhomekeke phambili. Emva koko, kunye nezihlunu zesisu ezinesivumelwano kunye namandla emisipha yangasemva, umzimba kufuneka uphakanyiswe ude ube kumgca othe tye, ukuphinda intshukumo kwakhona emva koko.

Uyenza kanjani ekhaya: Ukwenza lo msebenzi ekhaya, kuyathakazelisa ukuba noncedo lomnye umntu ukuze abambe amaqatha ngexesha lokuhamba. Kuyathakazelisa ukuba yenziwa ecaleni kwesipili ukuze ukuma kubonwe xa kubuyelwa kwindawo yokuqala, njengoko imbuyekezo ihlala isenzeka ngesinqe, esenza kube lula ukunyuka kodwa kungacetyiswa.

8. "Ukubuyela umva"

"Ukukhatywa" ngaphandle kokuzilolonga kugxile kwi-glute kodwa ikwasebenza nezihlunu ezibekwe ngasemva komlenze. Ejimini, lo msebenzi unokwenziwa kumatshini othile, apho isifuba kufuneka sixhaswe kwinkxaso yomatshini kwaye umlenze kufuneka utyhale ibha ikhoyo nakwisixhobo, kunye nentshukumo eyenziwa ngomlenze omnye ngexesha. Ukusebenza ngakumbi umsipha kuyacetyiswa ukuba emva kokwandisa umlenze, ukubuyela kwindawo yokuqala kuhamba kancinci. Inani lokuphindaphinda kunye noseto olwenziweyo luxhomekeke kuhlobo loqeqesho kunye nenjongo yomntu.

Lo msebenzi unokwenziwa kumatshini wokudibanisa, apho umntu anokuncamathisela enye yeepleyi kwiqatha kwaye enze intshukumo efanayo.

Uyenza kanjani ekhaya: Ukwenza lo msebenzi ekhaya, umntu unokuhlala kwizincedisi ezine enze intshukumo efanayo: wolule umlenze, ukuze idolo eloluliweyo lingadluli kubude emzimbeni, ekukhethwa ukuba uhlale kubude obufanayo nentloko , kwaye ngokuthe chu ukubuyela kwindawo yoqobo. Ukomeleza umthambo, unokubeka isikhuseli esinesisindo kunye nobunzima. Kuyacetyiswa ukuba umntu ahlale emethini okanye etyaleni ukuze angonzakalisi amadolo ngexesha lokuzilolonga.