Ukuqinisa I-Back Back Ngefomu Elifanele
Ukuzivocavoca okuhle ekuseni kunikeza ama- hamstrings wokuzivocavoca, kanye ne- back your back and abs . Kuyinto yokuzivocavoca okukhulu ekuqiniseni umhlane wakho ophansi , okwenza ube namandla, kodwa kuphela uma kwenziwa kahle. Ukuzivocavoca okuhle ekuseni kuyisenzo sokuzihlukanisa usebenzisa ukunyakaza kokukhipha futhi kulabo abasezingeni eliphakathi lokuqeqesha kanye nolwazi.
Izinto ezidingekayo
Ukuvivinya umzimba kusebenza kahle nge-barbell futhi hhayi ngama-dumbbell njengoba ungase ubone ngezinye izikhathi. Qala ngezinsimbi zokukhanya noma barbell ezingenalutho futhi wengeze isisindo ngokuhamba kwesikhathi njengoba uqhubeka. Izicathulo eziqinile nezindinganiso nazo zinconywa.
Imisipha ihloswe
I-hamstrings iyinhloso eyinhloko, i-gluteus maximus ne-adductor magnus njenge-synergists kanye ne-erector spinae njenge-stabilizer. I-obliques ne-rectus abdominis iqala ukudlala njengabaphikisanayo.
Ukuqapha kwe-Good Morning
Ukuzivocavoca okuhle ekuseni kudinga ukunakwa okujulile ukwakha ukuvimbela ukulimala kumhlane wakho ongaphansi. Ifomu kanye nokubulawa okufanele kubalulekile ekuvikeleni ukuqeqeshwa kwesisindo kunoma yikuphi ukuvivinya umzimba, kodwa emuva kwakho okuphansi kunomkhuba wokulimala uma ukuzivocavoca okugxila kulo kungenziwa ngokungalungile noma ngesisindo esiningi.
Qaphela kakhulu amandla akho, futhi ungathuthuki ngokushesha kakhulu uye esisisindo esiphakeme njengoba uqeqesha.
Kwabaqalayo, qala nge-barbell engenalutho ukuze usebenzise ifomu elifanele.
Indlela Yokwenza Ukuzivocavoca Okuhle Kokuhlwa
- Beka i-barbell yesisindo esifanele emahlombe akho. Ibha kufanele ihlale emithanjeni ye-trapezius yangasemuva endaweni ehlombe. Qala ngesisindo esincane uze wazi kahle lo msebenzi.
- Misa izinyawo zakho ububanzi be-shoulder-width.
- Bamba izibeletho zakho futhi ukhumbule ukuphefumula ngokuvamile-ngaphandle kokuzikhandla nangokubuyiswa.
- Bend ezinqulwini kuze kube yimisipha eminyameni engemuva kwethanga kuqala ukukhawulela ukuhamba kwakho. Bendlela kancane ukuze ubanikezele, kodwa hhayi ukuze uzizwe ubuhlungu noma ungakhululekile. Gcina emuva ngokuqondile. Amadolo angaphonsa kancane ukuze aqede ukucindezeleka kubo kodwa ungaqhubeki. Yonke isenzo sezinqulwini.
- Londoloza emuva ngqo ne-arch eqinile emhlane wakho ongaphansi njengoba uzobe uphakamisa phansi. Gcina ikhanda lakho nesifuba. Ungaphindeli emuva emuva.
- Buyela esimweni sokuqala.
Yeka ukuthi ungahamba kanjani nalokhu kuvivinya kuxhomeke ekutheni uguquguquke ekuhambeni kwakho kwezintambo zomzimba ezinjengezintambo, i-gluteals (butt) futhi ephansi emuva.
Ungacindezeli lo msebenzi ngokude kakhulu kunakho konke okusemandleni akho. Njengengqungquthela yokuxwayisa, umculi wezempi uBruce Lee wake wazilimaza lapho enza ekuseni kakhulu enesisindo esinzima futhi ngaphandle kokufudumala okuhle.
Thola okuningi mayelana nokuqeqeshwa kwesisindo uma udingwa ulwazi oluyisisekelo ngaphambi kokuthi uzame lo msebenzi.