Inamandla futhi emuhle emuva - Induku wafaka emthambekeni

Bodybuilders mangaza abalandeli nge omkhulu wakhe muscled emuva. Yiqiniso, lokhu kuwumphumela ukuqeqeshwa isikhathi eside futhi kanzima ngaphansi izinhlelo ezikhethekile. Sekuyisikhathi eside kungase kutholakale ukuthi abaqhuba weightlifting kwenziwe ngcono elandelayo imithetho ethile. Umsubathi kudingeka siqonde ukuthi iyiphi iqembu imisipha afuna ukusebenza. Kulesi sisekelo, akhethiwe zonke izivivinyo edingekayo. Wake wambona nomsubathi oye akhishwa ingalo eyodwa noma umlenze? Ukuzivivinya zihlanganisa iqoqo umzimba ukuthi ukugxila ekuthuthukiseni ngokuphelele wonke amaqembu kwemisipha. Futhi yeka bodybuilder noma sawo esiningi ngaphandle evuthiwe emuva? Phela, leli yingxenye yomzimba iqinisekisa impumelelo lo msubathi cishe yonke ezemidlalo.

Indlela ukwandisa umthamo emuva? Lokho induku saliphosa emthambekeni uzokunika ithuba elihle kakhulu lokwenza esifubeni ebanzi. Lo msebenzi yanqoba abasubathi emhlabeni wonke. Umthwalo oyinhloko ewela engxenyeni phakathi emuva. Uma induku saliphosa emthambekeni uzoba umsebenzi unomphela uhlelo lwakho, kuzoba khona ngaphezu ukushuba we phezulu kanye phansi imisipha ebanzi trapezoid. Lokhu kuqeqeshwa kubaluleke kakhulu ukuba bagcine ukuqaliswa efanele inqubo. Okuwukuphela kwendlela emuva kwakho kuyoba omkhulu kakhudlwana futhi kwemisipha.

Ngakho, lapho sime phambi bar, izinyawo kungekho ebanzi kunalokho, emahlombe, emadvolo kancane insaliwe. Amathiphu ongalungisa projectile isango entanyeni phezulu. Ibanga phakathi kwezihlahla zikakhukhunathi kumele singeqi ububanzi emahlombe. esifubeni Landelayo asondele cishe zifana kuya phansi. Shona ngifuna iqonde phambili, amadolo kancane insaliwe. imisipha lumbar enqubeni kokusebenza kufanele kube voltage njalo. It kuvela ukuthi ibha kuthé ngesikhathi umdlali ezandleni ngqo ku ezingeni shins. Donsa umoya futhi qinisa projectile kuya esiswini. Unake izindololwane zakho, okumele ngokuqinile ukuhambisa up and down. Ufaka kubo njengoba eliphezulu ngangokunokwenzeka. Donsela induku kuphela ngokusebenzisa imisipha emuva namahlombe. Le nhlangano yenkolo yokulwela kufanele ibe bushelelezi, ngaphandle kwakho konke jerks. Lapho nenqe ngeke mayelana okhalweni, exhale futhi kancane ezansi. Ukuze kuzuzwe nomphumela esiphezulu, kumele Torso, ekhanda nasemilenzeni ngesikhathi okuthunyelwe isethi isilungisiwe. Watch out for emadolweni. Bayobizwa njalo insaliwe. Lungisa emuva, futhi ake wakhe ube kancane arched. Ungavuli, ngaphansi kwanoma yiziphi izimo, le ngxenye yomzimba babanjwa. Ngakho kwandisa amathuba ukulimala. Angaphansi kwemithetho oshiwo ngenhla ibheke yinduku entendeni emthambekeni uyonika elamukelekile. Ukuze ukwandisa uhla motion, ungasebenzisa dumbbells.

Yiqiniso, izimisele induku esiswini - umsebenzi oyingozi, kodwa ithele kakhulu futhi ewusizo. Into esemqoka - ukwenza obonisa ephephile ezempilo. Ngo ezifana icala kuyofezwa ukubuya esiphezulu.

umzimba Ngempumelelo ngawo wasebenza wonke emuva, ubhekwa le deadlift bar. It is a uqeqesho eyisisekelo kubo bonke lifters obhekana nazo. Lokhu kuvumela abasubathi ukuzivocavoca polyarticular isikhathi esifushane ukwakha omkhulu yemisipha. Umhlane wenziwe ivolumu, enhle. Phakathi umsebenzi amaqembu elandelayo zokusebenza imisipha: biceps, triceps, ngemilenze, izibunu, flexors futhi latissimus dorsi. Njengoba ubona, izinzuzo zokuvivinya umzimba ungakwazi neze overestimated.

abasubathi abaningi imfundamakhwela bavame ukwenza izinqumo ezibenza deadlifts ngokushesha. Lokhu kuyiphutha. Okokuqala, udinga ukulayisha emuva yakho usebenzisa squats. Kunezinhlobo ezimbili zama umzimba: classical, futhi ngemva kwayo "sumo". Zombili lezi zinhlobo zezindlu athandwa kakhulu phakathi abasubathi. Ezahlukene kuphela nesibekandzaba uzwane. Kunengqondo ukuphetha ngokuthi akukho nzima kule umsebenzi. Empeleni akunjalo. Udinga ukuza ibha ibanga esiphezulu emugqeni ngenkathi ephakamisa kwamathanga beya. Emuva kufanele igcinwe ngqo. kakhulu Ukwanda Kwenziwa ngokushelela, kunoma isiphi isimo akudingeki ukwenza Jerk. Uma usebenza nge izinsimbi eziqinile, udinga ukuba agqoke isisindo ibhande, lapho eyolungisa ukuma yakho futhi emuva.

Kungakhathaliseki ukuthi laliyini, izivivinyo amabili asebenza eziningi amaqembu kwemisipha. Mane ukhiphe yinduku entendeni emthambekeni eside eba ingxenye phakathi emuva.