Imisipha yakho yangemuva ingenye yemisipha ebaluleke kunazo zonke yomgogodla wakho, ikakhulukazi labo abasemuva, okuyinto esisiza ukuba sibe nokuhleleka kokuhle . Noma okungenani sifisa ukuthi sithole ukuhleleka okuhle, akunjalo?
Ukuze usebenze ngasemuva, uvamise ukwenza okuningi nokudonsa ama-motion - Uhlobo olunjengoba uhamba lapho usebenzisa ama- lats akho, ngaphandle kokugcizelela nokushintsha izinguquko ukuze umsebenzi wakho ophezulu enze wonke umsebenzi.
Ukukhetha Ukuzivocavoca Kwakho
- Abaqalayo : Khetha izivivinyo ezimbili bese wenza ama-1-2 amasethi we-12-16 reps
- Inter / Adv : Khetha izinhlobo ezimbili ezihlukene zokuzivocavoca - Isibonelo, i-barbell high row elandelwa yi-T-pull nokuphikisa emuva. Zama ukuhamba okuhlukahlukene ngezinhlobo ezahlukene zemishini ukuze usebenzise imisipha yakho ngendlela ehlukile. 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 - I- Barbell High Rows
Imigqa ephakeme yeBarbell iphelele ekusebenzeni lezo zinyumba ezingemuva, ikakhulukazi phakathi kwekhasi lehlombe. Isihluthulelo lapha, okokuqala, gcina amadolo azimisele ukuvikela emuva okuphansi futhi ahlanganyele i-abs.
Ufuna ukuletha i-barbell kuze kufinyelele esifubeni sakho kunokuba usebenzise inkinobho yakho yesisu, njengoba wenza njalo emigqeni ye-barbell evamile.
2 - Phindela emuva
Izimpukane ezibuyela emuva zingenye yezindlela engizithandayo zokusebenza kokubili emuva nangemuva. Isihluthulelo sangempela salokhu kuhamba, okokuqala, hamba ukukhanya kancane lapha ukuze uthole ifomu lakho phansi. Okwesibili, ungazitholi izisindo. Ufuna ukuhola ngezimbambo zakho, kepha ume lapho ufika ezingeni le-torso.
Ngokuvamile abantu bazama ukudonsa izisindo ngendlela edlule imizimba yabo, engasebenzi kakhulu.
3 - T-Amathanga
Ngiyayithanda ibhande lokumelana lokusebenzela emuva, ikakhulukazi lezi t-pulls. Ngalokhu, uvula ibhande elizungeze izinyawo (nginebhande elincane, kodwa ungasebenzisa ne-tube) futhi ugcina izingalo ziqondile lapho udonsa izingalo ezihlangothini, njenge-T. Ngakho igama.
4- Y-Amathonya
Igama lomsebenzi lichaza futhi ukunyakaza okufanele ukwenze. Njengama-T-Pulls, uvala i-band eduze kwezinyawo zakho futhi manje ulethe izingalo zakho zibe yindawo. Ngempela cindezela amahlombe ehlombe lapha ukuze uzizwe imisipha yempuphu yakho engenhla.
Ukuze uthole amandla amaningi, enye i-T-Donsa nge-Y-Pull.
5 - I- Back Back Band Finyelela
Lena indlela elula yokusebenza emuva ngemuva uma ungenayo imishini eminingi noma isikhala. Uvele ubambe ibhande eliqondile phambi kwakho bese uvula izingalo, ucindezela amahlombe.
Uzofuna ukuhlukumeza okuningi ebhentshini futhi uzofuna ukugcina izingalo ziqonde ngqo, ukugoba okuncane emaceleni.
6 - Row High nge Amabhande
Enye yezindlela eziphumelela kakhulu zokukhomba lezo misipha yokuthutha inemigqa ephezulu. Njengoba ibhande liboshwe phambi kwakho, ufuna ukukhipha izingxenyana ukuze zilingane namahlombe futhi zihambelane phansi, zifake iminyango ndawonye.
7 - Imigqa egcwele
Ngithanda lo msebenzi! Usukho esimweni esifanayo njengomugqa ovamile wesandla, kodwa isandla sakho sibheke ngemuva kwegumbi. Ngakho-ke, njengoba udonsa isisindo, isigqoko sakho siphumele ngaphandle, sihlolisise umzimba. Kuyinto enjengokuthi udonsa isisindo phezulu ukuya emgqeni.
Ngakho ukugxila kunqolobane engenhla kunokuba i-lats.