Yakha I-Back Strong With Extensions Back
Isiteshi sokwandisa emuva, owaziwa nangokuthi umshini wokukhipha imishini uyatholakala kuma-gyms ahlomile kakhulu. Olunye uhlobo luyisihlalo saseRoma. Uvala izithende zakho ngaphansi kwepedi noma i-roller, nomunye udaka ukusekela umzimba wakho ophansi njengoba uhlala phansi phansi. Lokhu kusiza ukuguquguquka esikhwameni.
Ukuvivinya umzimba kuhloswe ngemisipha ephansi , ikakhulukazi i-spinae ye-erector. Kuyindlela yokuzivocavoca yokuzihlukanisa . Izandiso zangemuva zihlanganisa ukuvivinya kwesisu ngokuhlinzeka ukuhamba okuhamba phambili kwemisipha yomzimba kuqhathaniswa ne-crunches. Ukwandiswa kuvamise kwenziwe njengento yokuzivocavoca umzimba, besebenzisa kuphela umzimba ophezulu ngomthwalo. Ukwengeza isisindo esiphathwe esifubeni, njenge-dumbbell noma ipuleti, singanikeza umsebenzi owengeziwe. I-barbell nayo ingabanjwa ngemuva kwentamo.
Uma udinga isiqondiso esengeziwe ngokuqeqeshwa kwesisindo sicela ubheke umhlahlandlela wesiqalo .
1 - Indlela Yokwenza Ukwedlulela Ngemuva Ngokwemishini - Ukuqala Isikhundla
- Khetha umshini wokwandisa emuva obuyele endaweni yokuzivocavoca.
- Lungisa umshini ukuze izinyawo zakho ziboshwe ngokuqinile ngaphansi kwezinyawo zamanzi. Udinga ukuqinisekisa ukuthi kufanelekile ukuze ubambe iqine uma uqala ukugoba ezinqulwini.
- Beka umzimba wakho ophansi ngaphesheya kwepedi enkulu enikezelwe le njongo. Udinga ukuba phambili ngokugcwele ukuze ukwazi ukushintsha umzimba ophezulu cishe cishe ezingxenyeni ezifanele.
- Vula izingalo zakho ngaphansi kwesifuba sakho. (Bheka umdwebo.)
2 - Indlela Yokwenza Ukwandiswa Kwamanzi Ngemuva - Ukuzivocavoca
- Ukuvivinya umzimba kudinga ukuba ugobe esikhwameni, futhi kancane emathangeni, wehlise isibindi kuze kube yilapho umzimba ophezulu nephansi ubeka i-angle engakwesokudla.
- Bamba amazinyo ngenkathi ubambe izingalo ziboshwe futhi zilondoloze umzimba ngesimo esinqunyiwe. Qinisekisa ukuthi ama-ankles asekelwa kahle.
- Khonta kancane okhalweni kuze kube yilapho umzimba ophezulu ungama-90 degrees emzimbeni ophansi.
- Yandisa kwesikhundla sokuqala uphinde usule phezulu kancane kancane ukuze emuva ku-hyperextension. Lokhu ku-arching okuphambene nomusa ngemuva. Ungasiqhubeli kude kakhulu.
- Zama ama-3 ama-exercises ama-5 - ngaphezulu noma ngaphansi kuye ngokuthi isimo nesimo semisipha yangemuva nesisu.
- Yenza lokhu ngokushelela, ungadabuki noma ungene.
- Cela usizo lomfundisi wezemidlalo uma udinga usizo lokusetha.
3 - Imisipha Esebenza Ngomshini Wokwandisa Emuva
Umshini wokwandisa emuva uhlose isipinishi se-erector, okuyimisipha emithathu: illiocostalis lumborum, longissimus thoracis kanye ne-spinalis. Le nqwaba yemisipha ihlala e-grove eceleni kwekholomu ye-vertebral. Lezi zinhlanzi zandisa isikhala somzimba wakho.Izitholakala emaphoyineni emgogodleni ukusuka entanyeni kuya esikhwameni bese ufaka phakathi kwe-vertebrae yomgogodla, izimbambo, ne-skull.
Imisipha ye-Synergistic esetshenziselwa ukulandiswa emuva i-gluteus maximus, i-hamstrings ne-adductor magnus. Imisipha ye-Stabilizer esetshenziselwa ihlanganisa imisipha yangemuva, ehlombe nasentanyeni: ama-biceps, ama-triceps, ama-lats, ama-deltoids, izicupho, ama-pecs nama-rhomboids.
Abantu bafuna ukuqinisa imbuyiselo engezansi futhi basebenzise umshini wokwandisa emuva ukukhomba lezi misipha.
4 - Ukuphikisana Ngama-Machines Okudlulela Emuva
Abaqeqeshi abaningi baxosha amaklayenti kude nomshini wokwandisa emuva njengoba bacabanga ukuthi ingozi yokucindezeleka akufanelekile ukuyisebenzisela ukuzivocavoca. Esikhundleni salokho, bakhetha ama-compound noma ama-functional exercises afana nama- squats , imigqa egobileyo , nokufa okunamandla okuqinile ukuze kuqiniseke emuva okuphansi.
Okunye: Ama-Hyperextensions we-Emuva Ephansi : Lezi zivivinyo zisebenzisa izisindo, ibhola lokuzivocavoca, ibhande lokumelana nomshini wekhebula ukwenza izinhlobo ezihlukahlukene zokuvuselela umzimba.