Ama-Hyperextensions we-Emuva Ephansi

1 - Hyperextensions

Kubonakala sengathi azikho izindlela eziningi zokwenza umsebenzi ophansi emuva kodwa, uma ukhathele izandiso ezindala ezifanayo, zama le-hyperextension. Isebenza emuva ephansi futhi ihilela ukugwedla kanye nezindwangu njengobhonasi obuhle. Uma unezimo eziphuthumayo noma izinkinga, ungase uthande ukweqa lo msebenzi (futhi ubone udokotela wakho, Yebo). Isihluthulelo sokugcina lokhu kuphephile ukugwema ukuguqula imilenze nokuyibamba kakhulu kunqunu. Futhi, gcina i-abs ingenwe njengoba uphakamisa imilenze ukuze ugweme ukucindezela emuva.

1. Lala phansi ibhola ngaphansi kwesibindi nezinkalo futhi uphumule phansi.
2. Izingibe kufanele ziqonde ngqo emva kwakho, izinzwane zihlala phansi phansi.
3. Ukugcina imilenze ndawonye (kanye namadolo ngokuqondile, uma unakho), phakamisa imilenze kuze kube yilapho ehlezi ngezinqunu.
4. Yehlisa emuva, ungathinti kalula phansi, uphinde uphinde usebenzise ama-1-3 we-10-16 reps.

2 - Izandiso Emuva kuBhola

Ukusebenzisa ibhola ukuze uthole izandiso zangemuva kuzokunika uhla olubanzi lokunyakaza kunokuba ufike phansi futhi uzoba nesinselelo sokulinganisela kusukela ibhola lingasebenzi. Ungase ufune ukuqhubela izinyawo zakho odongeni ukuze uthole okuningi.

1. Lala phansi ibhola ngaphansi kwesisu nesisu, imilenze iqonde ngemuva kwakho (noma amadolo azimisele ukuguqulwa).
2. Beka izandla ngemuva kwekhanda noma ngaphansi kwesikhumba - ungagcina futhi izandla ziphumula ibhola uma udinga ukuguqulwa.
3. Dlulela phansi phezu kwebhola bese ushaya phansi emuva ukuze uphakamise isifuba ebhokisini.
4. Phakamisa kuze kube yilapho umzimba uqondile (ungapheli i-hyperextend), wehlise phansi bese uphinda u-1-3 amasethi we-10-16 reps.

3 - Phindela emuva

I-fly inverse iyindlela enhle yokukhomba imisipha ye-posture 'yangasemuva, kuhlanganise ne-rhomboids, imisipha ye-trapezius, ngisho namahlombe angemuva. Ngenxa yokuthi ugobile, cishe uzodinga izisindo ezilula kunezinye izivivinyo zangemuva. Khumbula ukuthi uhla lwezinto ezihamba phambili kulokhu luyinto encane kakhulu - ufuna kuphela ukuphakamisa ezingeni lehlombe kunokuba ugxilise ukudonsa izingxube phezulu ngemuva kwesibindi.

1. Sebenzisa ama-dumbbells okukhanya okuphakathi bese uqala endaweni ehlezi, ugobile ngezingalo ezilenga phansi kanye nezisindo ngaphansi kwamadolo.
2. Zama ukuwa phansi emilenzeni kodwa, esikhundleni salokho, gcina emuva ngqo futhi i-abs ingasebenzi.
3. Phakamisa izingalo ezihlangothini, kuze kube sezingeni elibhekene nehlombe, ukucindezela amahlombe ehlombe ndawonye.
4. Gcina izingqimba ziboshwe kancane bese uphakamisa kuphela emahlombe.
5. Yehlisa futhi uphinde uphinde uhlele izikhathi ezingu-1 kuya kwezingu-3 zokuphindaphindiwe ezingu-12-16, nokuphumula okuphakathi kuka-20-30 kwesibili phakathi kwamasethingi.

4 - Imigqa egcwele

Umugqa ongenamathele uphendulela umugqa wendabuko wendabuko , uthatha ingalo ehambisanayo nomzimba ukukhomba imisipha yangemuva yangemuva. Lokhu kuhamba kuphelele ukugxila ekutheni imisipha ye-posture iphinde inselele imisipha yangemuva ngendlela ehlukile.

1. Hamba ngezinyawo ngakwesokunxele kwisiteji noma kwesikhulumi, ubeke isandla sokunxele ngakwesokunxele ukuze usekele emuva.
2. Bamba isidumbu esisisindayo ngakwesokunene, ingalo ilele phansi futhi isundu sibheke ngemuva kwegumbi.
3. Hlanganisa amahlombe ehlombe (rhomboids) ukudonsa ingalo kuze kube sezingeni lehlombe, ngokuphambene nomzimba.
4. Ake ucabange ukuletha isisindo esivumelwaneni sakho njengoba ufaka amahlombe.
5. Nciphisa isisindo bese uphinda u-1-3 amasethi we-8-16 reps.

Amafomu amafomu

• Lokhu akuyona umugqa ovamile wendlebe ngakho, phezulu kokuhamba, i-elbow yakho iyingxenye yomzimba.

5 - T-Pulls With Band Resistance

I-t-pulls yindlela enhle yokukhomba imisipha yangemuva yangemuva, kuhlanganise ne-rhomboids kanye nemisipha ye-trapezius, kanye nama-delts angemuva. Iqembu lifaka inselele kulokhu kuhamba ngokudala ukungezwani kuzo zonke izigaba zohlelo. Isihluthulelo salokhu kuthutha ukugcina amahlombe aphule futhi ahambe ezindlebeni njengoba ugxila ekufakeni izinhlamvu zamahlombe ndawonye. Ufuna futhi ukuhlala ubude futhi ugcine umgomo obambe iqhaza kunokuba uzinge phambili.

1. Hlala phansi bese ugibela ibhande nxazonke zombili izinyawo.
2. Bamba ukuphela kwebhande ezandleni zombili ngezandla zokucindezela, ngakho izintende zibheke phezulu.
3. Qala ukuhamba ngezingalo ezibhekwe phambi kwakho, ukugoba okuncane emaceleni.
4. Cindezela amahlombe ukuze uvule izingalo ezihlangothini, ugcine amahlombe esuke ezindlebeni bese ugxila ezingxenyeni ezingemuva nangemuva.
5. Letha izingalo ezingeni eliphansi futhi ubuyele ekuqaleni, uphinde uphinde usebenzise ama-1-3 we-8-16.
6. Ukwengeza ukuqina, ubambe ibhande eduze kwezinyawo futhi unciphise amandla obambe ibhande ngasekupheleni noma ukuguqa ngamadolo.
7. Gcina umgogodla uqinile futhi ngemuva kugxile kulo lonke ukunyakaza.

6 - Y-Yibhobho Nge-Band Resistance

I-Y-pulls iyinhlobonhlobo kwi-T-pulls, enezela amandla ngokuthatha izingalo zibe yi-y-isikhundla. Lokhu kuhambela kuhloswe imisipha yangemuva yangemva kanye namahlombe angemuva. Isihluthulelo salokhu kuthutha ukugcina amahlombe phansi ngenkathi ucindezela amahlombe amahlombe ndawonye. Qinisekisa ukuthi uhlala ubude futhi ugcine umgogodla obambe iqhaza esikhundleni sokuzingela phambili.

1. Hlala phansi bese ugibela ibhande nxazonke zombili izinyawo.
2. Bamba ukuphela kwebhande ezandleni zombili ngezindebe ezibhekene nazo, izithupha zikhonjisiwe.
3. Qala ukuhamba ngezingalo ezibhekwe phambi kwakho, ukugoba okuncane emaceleni.
4. Cindezela amahlombe lapho uphakamisa izingalo uphinde uphume endaweni y-y, ubeke ezingeni le-torso.
5. Yehla phansi bese uphinda for 1-3 amasethingi 8-16 reps.
6. Ukwengeza ukuqina, ubambe ibhande eduze kwezinyawo futhi unciphise amandla obambe ibhande ngasekupheleni noma ukuguqa ngamadolo.
7. Gcina umgogodla uqinile futhi ngemuva kugxile kulo lonke ukunyakaza.

7 - Imigqa Yomakhi

Umugqa wekhamera kuyindlela enhle yokubhekisisa kokubili imisipha ye-lat kanye nengenhla ephansi ngesikhathi esisodwa, ukusebenza umzimba ngendlela ehamba ngayo empilweni yangempela. Ungenza lo msebenzi emshinini wekhebula noma usebenzisa ama- resistance bands , njengoba kubonisiwe.

1. Ukuma ubambe ukumelana nebhande uphethe izimbambo ezimebileyo, emi kude ngokwanele kusukela ekugcineni kwe-anchor ukuthi kukhona ukungezwani kwebhande, izinyawo ngehlombe elihlangene kude.
2. Ithiphu idlulile kusukela ezinkalweni ngenkathi iphakamisa izingalo, yehlisa isifuba kuze kube yilapho ihambisana nephansi. Kungase kudingeke ulungise ukungezwani kwebhande ngokukufaka ezandleni zakho noma ukuhamba phambili emuva.
3. Sukuma ngenkathi udonsa izingxube emuva, uhlolisise imisipha ye-lat kunhlangothi ngayinye ngemuva.
4. Phinda amaqoqo 1-3 we-8-15 reps.

8 - Sondeza umzila

Olunye uguquko emigqeni yendabuko yendabuko ukuhlanganisa umugqa wendabuko nemigqa enezingqimba ekuhambeni kwesiyingi. Umgqa ogciniwe ohloswe emuva, ngenkathi umugqa ojwayelekile uhlose ama-lats, okwenza lokhu kube umzimba owenza izikhathi eziningi osebenza imisipha eminingi.

1. Beka unyawo lwesokunxele kwisiteji noma kwipulatifomu, phambili phambili, ugcine umhlane wesikhala futhi u-abs ungahlanganyeli futhi uphumule isandla sesobunxele noma isikhonkwane esisekhondleni sokusekela emuva.
2. Bamba isisindo esisisindo esinesisindo ngakwesokunene bese uqala ngesisindo silenga phansi, isundu sibheke ngemuva kwegumbi.
3. Hlanganisa amahlombe ehlombe ukudonsa ingalo kuze kube sezingeni lehlombe, ngokulandelana komzimba, ucabange ukuthi uletha isisindo esiphambanweni.
4. Ngaphezulu kokunyakaza, ingalo yakho kufanele ibe ne-torso kuze kube nhlangothi.
5. Ukusuka lapho, faka ingalo eseceleni kwesifuba, uhlanganise i-lat.
6. Kanciphisa kancane isisindo phansi futhi uphinde uqhubekele ukunyakaza kwesiyingi ngamasethi angu-1-3 we-10-16 reps ohlangothini ngalunye.

9 - I-Dumbbell iphakamisa ngamabandla okuphikisa

Ukwengeza ibhande lokumelana emgqeni wendabuko yendabuko kuyindlela enhle yokwengeza amandla futhi uphese ukusebenza kwakho.

1. Qala ngokuvula ibhande lokumelana ngaphansi kwezinyawo zombili. Bamba kunoma yikuphi ukuphela kwamatayipi bese uqhuba imigqa embalwa ukucacisa ukungakanani okudingayo.
2. Uma udinga ukuhlukunyezwa okungaphezulu, gqoka ibhande ezungeze izandla zakho izikhathi ezimbalwa bese uthayipha isethi esesisindo nesisindo sezingqungquthela.
3. Qala ukuvivinya umzimba, ubuyele phansi, u-abs ungenwe, izisindo ezisezinhlangothini.
4. Bend the elbows futhi uvumelanise emuva ukuze ulethe ama-elbows kuze kube sezingeni le-torso.
5. Yehla futhi uphinde usebenzise ama-1-3 we-8-16 reps.

Amathiphu

• Hlanganisa lo msebenzi ngaphandle kwama-dumbbells kuqala ukuze uzizwe
• Qinisekisa ukuthi i-tubing ivikelekile kakhulu ngaphansi kwezinyawo zakho futhi uyakwazi ukubamba kokubili ithubhu nama-dumbbell ngokuphepha kulo lonke ukuhamba
• Uma ungazizwa uphephile futhi ulawulwa, khetha uhlobo olulodwa lokumelana nokusetshenziswa

10 - Phindela emuva nge-Dumbbells ne-Resistance Band

Izimpukane eziphambene nazo zihle kakhulu ekusebenzeni i-back and back deltoids yangemuva. Engeza amandla ngokusebenzisa ibhande lokumelana nokukhanya, okugcina ukuhlukumeza kwengxenye ngayinye yomsebenzi.

1. Qala ngokuhlala esiteji noma esihlalweni bese ubeka ibhande lokumelana elincane ngaphansi kwezinyawo.
2. Bopha izibopho ezungeze isandla ngasinye ukuze ungeze ukungezwani futhi uthathe ama-dumbbells okukhanya okuphakathi.
3. Qala ukuhamba ngokujikijela phambili bese ubamba i-tube / izisindo ngakwesinye isandla, izintende zibhekane.
4. Cindezela ndawonye ama-shoulder blade bese uphakamisa izingalo ezinhlangothini, ugoba kancane, ubeke amazinga.
5. Yehla futhi uphinde usebenzise ama-1-3 we-8-16 reps.
6. Lungisa ukungezwani kwebhulethi njengoba kudingeka ukuthi ungeze inselelo ngenkathi ugcina ifomu elihle.

Amathiphu

• Ungaphakamisi izingalo eziphakeme kunezinga le-shoulder
• Gwema lokhu kuthutha uma uzizwa ubuhlungu emahlombe (noma kwenye indawo)
• Uma ungazizwa uphephile futhi ulawulwa, khetha uhlobo olulodwa lokumelana nokusetshenziswa

11 - I-Hip Hinge

I-hip hinge yindlela yokuzivocavoca elula, kodwa ebalulekile, ikakhulukazi uma wenza umzimba lapho uguqa khona. Umcengezi we-hip ufundisa ukuthi ungayenza kanjani ilungelo lokuvikela umhlane wakho futhi uthole okuningi ngaphandle kokulimala. Ngalolu hlelo lokusebenza, ungasebenzisa induku (njengomshanelo we-broomstick) noma ibha elincane kakhulu.

1. Ukuze uqale, ume ngezinyawo zakho uhlangothi lwe-shoulder-width bese uthatha ibha noma umkhonto wekhanda ngemuva kwekhanda lakho, ulibambe ngesandla esisodwa ngaphezulu kwekhanda lakho nenye ekupheleni komncane wakho.
2. Induku kufanele ixhumane nekhanda lakho, phakathi kwamahlombe ehlombe kanye nomsila wakho.
3. Shift isisindo ezithende zakho bese uphakamisa izintambo zakho njengoba ugoqa phambili emaceleni, uguqa ngamadolo kuze kube yilapho isifuba sakho siphezulu ngezinga elingama-45 degree.
4. Umqondo uwukugcina intambo ixhumane nawo wonke amaphuzu angu-3 phakathi nohambo lonke.
5. Vumelanisa i-gliti ukuma, uphinde ugcine induku ifintana nekhanda, amahlombe, nomsila wakho.
6. Phinda amaqoqo 1-3 we-8-16 reps.