Imisipha yakho yangemuva ingenye yemisipha ebaluleke kakhulu yomgogodla wakho, futhi emuva okuyisisekelo kuyisisekelo kunoma yimuphi umzimba onamandla, ofanelekayo. Abaningi bethu bayazi izimpande zethu ezincane ngoba zilimaza sonke isikhathi ekuhleleni futhi hhayi njalo ziqoqa izinto ngendlela efanele.
Imisipha engezansi ehamba phambili ihamba yonke indawo ngaphesheya komgogodla futhi, ukuze siyisebenze, ngokuvamile kudingeka senze izinhlobo zokulanda uhlobo. Kubalulekile ukusebenza ngemuva kwakho okuphansi, kanye nomunye umhlane wakho, kufaka phakathi amathangi nengemuva engenhla .
Ukukhetha Ukuzivocavoca Kwakho
- Abaqalayo : Khetha izivivinyo ezimbili bese wenza ama-1-2 amasethi we-12-16 reps
- I-Inter / Adv : Khetha izinhlobo ezimbili ezihlukene zokuzivocavoca - Isibonelo, zama isandiso esilandelayo esilandelwa ukuxhunywa kwe-hyperextension noma ukufa okubulala ukusebenza ngendlela ehluke ngokuphelele. Zama ukuhamba okuhlukahlukene ngezinhlobo ezahlukene zemishini ukuze ugcine izinto ezithakazelisayo. Zama ngamaseti angu-2-3 we-8-12 reps, ukuphumula phakathi kwamasethingi
- Sebenzisa isisindo esanele noma ukumelana ongakwenza ONKE ugcwalise inombolo oyifunayo ye-reps
1 - Izandiso Emuva
Izandiso zangemuva cishe enye yama-classic ephansi kakhulu, futhi zingenziwa ngezindlela ezihlukahlukene.
Ukuhamba okuyisisekelo ukugcina imilenze yakho phansi ngenkathi uphakamisa isifuba phansi, ngezandla noma phansi ukuze uthole ukusekelwa, ngaphandle noma ngemuva kwekhanda.
Ukhiye wangempela ngezandiso zangemuva ukubandakanya i-abs ngaphambi kokuthi uphakamise isifuba phansi. Kuzokuvumela ukuba ugxile emisipha ephansi emuva. Ungaphinda uphakamise kokubili phezulu bese uhlehla phansi ngesikhathi esifanayo ukuze uvivinye umzimba.
2 - Izandiso Emuva kuBhola
Ngiyathanda ukunwetshwa kwangemuva kwibhola ngoba uthola uhla olukhulu lokunyakaza. Ungagcina izandla zakho ngaphansi kwesikhumba, njengoba kukhonjisiwe, noma ungazibeka ngaphesheya kwekhanda.
Ngithanda ukuzungeza yonke indlela phezu kwebhola bese ngihlanganyela ne-abs ngenkathi ngiphakamisa umzimba ophezulu, kuze kube yilapho umzimba wonke uhamba ngokuqondile. Ungenza futhi lokhu ukuhamba emadolweni njengokuguqulwa.
3 - Izandiso Emuva ku-BOSU
Uma ufinyelela ku- BOSU , lokhu kuyinye ithuluzi elihle lokuqinisa wonke umgogodla, ikakhulukazi emuva okuphansi. Uzothola uhla oluncane lokunyakaza kulokhu kuhamba, kodwa ukulinganisa kwi-dome engaqiniseki kuzongena izinselele zakho ezisemqoka nokuzinza ngendlela ehlukile.
4 - Ukuguqula i-Hypererextension kwiBhola
Lena enye yezintandokazi zami, izindlela eziyingqayizivele zokusebenza emuva okuphansi kanye ne-glutes kanye ne-hamstrings. Kulokhu, uqhubekela phambili ebhola kuze kube yilapho usesikhumulweni sakho.
Gcina imilenze iqonde bese uphakamisa bese uqonde ngqo, kuze kube yilapho umzimba wakho uqondile. Ngamanye amazwi, ungathathi imilenze indlela odlule emzimbeni, kodwa ukuze ufike ezingeni eliphezulu.
5 - Ukusa okuhle
Ukusa ngakusihlwa kuyindlela enhle kakhulu yokusebenza ngemuva, ikakhulukazi uma ungasebenzisi isisindo.
Ngenxa yalokhu kuthutha, kubaluleke kakhulu ukubamba i-abs yakho, okusiza ukuvikela emuva kwakho okuphansi njengoba uqinisa. Ungakwazi ukubeka izingalo zakho ezinhlangothini, phambili (njengokukhanya, okuyinto enzima) noma ngemuva kwekhanda lakho njengoba usuka ezinkalweni, ugcine umhlane uphansi namadolo ugobile kancane, kuze kube yilapho isifuba sakho sibheke phansi.
6 - i-Hip Hinge
Ngiyathanda lokhu kuthutha ekufundiseni ukuvivinya umzimba okunzima kakhulu. Kulo, sebenzisa umshini womshwalense noma enye intambo eqondile bese ubamba ngemuva kwakho, isandla esisodwa ngemuva kwekhanda nomunye ngemuva kwe-back back.
Induku kufanele ixhumane nekhanda lakho, phakathi kwamahlombe ehlombe kanye nomsila wakho. Hinge phambili futhi uzame ukugcina intambo ixhumana nabo bonke amaphuzu amathathu sonke isikhathi.
Ama-7 - Ama- Deadlifts
Ama-Deadlifts angomunye wemisindo yami enginayo yonke intandokazi ye-back back, kanye ne-glutes kanye ne-hamstrings.
Ama-Deadlifts empeleni kunzima kakhulu ukuqonda kahle, nakuba abukeka kulula. Isihluthulelo sokuthi, okokuqala, gcina i-back back flat futhi amahlombe emuva njengoba ususa kusuka ezinkalweni, amadolo aphethwe kancane. Okwesibili, gcina isisindo siseduze kakhulu nemilenze yakho, njengokuthi uyayihlamba. Lokho kuzokuvumela ukuthi usebenze ngemuva kwakho okuphansi ngaphandle kobunzima obuningi.
8 - Inja yezinyoni
Lokhu kuyisimo esihle sokusebenza ngokugcwele kokuqiniswa komzimba kanye nokuqinisa emuva okuphansi. Umqondo ukuphakamisa ingalo nomlenze ohlukile, kuze kube yilapho umzimba wakho wonke uhamba ngokuqondile, bese ushintshela kolunye uhlangothi. Lokhu kubonakala kulula kunalokho.
9 - Ibhuloho
Lokhu kungenye indlela elula, elula yokuzivocavoca ephelele ekuqinisekiseni emuva okuphansi kanye ne-glutes kanye ne-hamstrings. Uma unenkinga yangemva, ngingasebenzisa lo msebenzi ngoba kuyindlela enhle yokusebenza ekuqiniseni okuyinhloko.
Ngenxa yalokhu ukunyakaza, ufuna izinyawo ngaphansi kwamadolo futhi ufuna ukusunduza izinqamu kuze kube yilapho umzimba uhamba ngokuqondile. Ungaphinda lokho noma ungabamba okuthunyelwe kwamasekhondi angu-30 noma ngaphezulu.