Ingemuva ingaba umzimba wakho omuhle kakhulu uma ukwazi ukwakha ukuqeqeshwa okufanele . Akukona nje ukwenza izinkomba ezimbalwa bese usetha ngokuzivocavoca owodwa noma amabili ukudala emuva okumele kuvezwe.
I-Anatomy Emuva
Uma ungazi ukuthi i-back back is formed, awukwazi ukuklama ukusebenza okuwenza kube ngcono.
Ingemuva lakho lakhiwe ngamaqembu amathathu amakhulu. I-latissimus dorsi isendaweni ngayinye yomhlane wakho futhi ikusiza ukuba unwebe, ujikeleze, futhi uthathe izingalo zakho emzimbeni wakho.
I-spinae ye-erector, eyaziwa nangokuthi i-back back, yenziwe imisipha emithathu egijima ubude bempuphu yakho entanyeni kuya ku-fanny yakho. I-spinae ye-erector ihileleka ekujuleni futhi kwandiswa komzimba ophezulu, kanye nokujikeleza.
Kukhona nemisipha eyaziwa ngokuthi 'imisipha' yakho. Lezi yi-rhomboids (ezinkulu nezincane) futhi zikhona phakathi kwama-shoulder blade kanye nosizo ekushintsheni, ukuphakama, nokubuyisela amahlombe.
Kungani Usebenza Ngempendulo Yakho
Imisipha yakho yangemuva ihileleke cishe yonke imisebenzi oyenzayo usuku ngalunye, ngakho kubalulekile ukuthi banamandla okwanele ukuphatha wonke lo msebenzi. Amandla ukuqeqesha imisipha yakho yangemuva izongeza isisindo semisipha emzimbeni wakho ongaphezulu, ongasiza ukwenza isinquno sakho sibonakale sincane. Njengesifuba sakho, umhlane wakho unemisipha emikhulu engakwazi ukusingatha isisindo esinzima futhi ngenxa yalokho, ikusize ushise amakholori amaningi.
Ziningi kangakanani ukuqeqesha
Njengazo zonke imisipha emzimbeni wakho, ungenza umzimba wokuzivocavoca kuze kube sezinsuku ezintathu ezingenakulandelana ngesonto.
Uma uphakamisa izisindo ezinzima - ngokwanele ukuthi ungaqedela kuphela ukuphindaphinda okuyisithupha kuya kwesishiyagalombili - uzodinga izinsuku ezimbili noma ngaphezulu zokuphumula ngaphambi kokuba usebenzise futhi. Ngenxa yalesi sizathu, ungase usebenze kuphela emuva kwakho noma kabili ngesonto.
Kodwa-ke, uma umgomo wakho ukuzuza ukukhuthazela namandla, gcina isethi eyodwa kuya kwezintathu zokuphindaphindiwe ezingu-12-16 eziphakamisa isisindo esithinta isisindo sakho kulolu hlu.
Uma kunjalo, uzofuna ukuqinisekisa ukuthi uthatha okungenani usuku olulodwa lokuphumula ngaphambi kokuba uphinde usebenzise umzimba. Ukwenza okungaphezulu futhi ungavumeli umzimba wakho uphilise ngemuva kokusebenza kungaholela ekutheni uphumelele , okuyinto ekugcineni inganaki noma yikuphi ukuqeqeshwa okuzuzayo.
Ukuzivocavoca okuphakanyisiwe
Njengoba nje ukusetha kanye nemigqa ye-rep kunqunywe yimigomo yakho, kunjalo nokukhetha kwakho ukuzivocavoca. Khetha ingxube yezivivinyo ezahlukene ukuze uhlose umhlane wakho kusuka ezihlotsheni ezihlukahlukene futhi uqiniseke ukuthi ushintshashintsha isimiso sakho njalo emavikini angu-4-6 ukuze ugweme amapulangwe .
Ukuzivocavoca emuva kuhlukaniswe kube yinkimbinkimbi, ukunyakaza okuningi okuhlanganyelwe kanye nokunyakaza kokuzihlukanisa. I-compound ivuselela zonke izinhloko zemisipha egcizelela ikhanda elithile kuye ngokuthi uhlobo lokunyakaza. Ngokwesibonelo, ama-pullup ne-lat pulldowns umzimba azokusiza ukwakha ububanzi bomhlane wakho, ngenkathi ukudonsa ama-motion, njengohlu oluhlezi, umugqa we-dumbbell , nomugqa we-delt ongemuva, uzokwakha ubukhulu be-midback.
Ukuzivocavoca umzimba, njenge-extension extension kanye nezimpukane eziguqukayo, kuzohlinzeka ngemali encane yokuvuselela emisipha yangemuva. Kodwa-ke, akufanele kugwenywe njengoba lezi zinhlobo zokuzivocavoca zingasiza izindawo ezihlosiwe ezingahambisani ngokulinganayo naseminye imisipha yangemuva.
Basiza ukuletha ibhalansi lapho imisipha iphela. Futhi, khumbula, kubalulekile njengokusebenza ngemuva kwakho, ungayigodli amanye amaqembu akho omzimba.