Ukutsibela Reverse - imilenze enamandla izinqe some

Okwangoku, ukuhlaselwa eqhelekileyo, kwakunye ukutsibela reverse, zithandwa kakhulu phakathi abaphulaphuli ababhinqileyo. Nangona kunjalo, ibango ukuba umthambo wadala nje ukuba isini engalunganga. Eyona nto kukuba uyakwazi ukwenza intshukumo kwiiyantlukwano ezimbini. Ngenxa yoku, ukutsibela reverse zisenako isetyenziswe kwiinkqubo zokuqeqesha abantu ngempumelelo.

iintlobo zokuhlaselwa

Kukho iindidi ezintathu ezingundoqo kwalo msebenzi. Lokuqala - i ukutsibela reverse, apho iifayile ezisetyenziswa kuphela ubunzima yomzimba wakhe. Noko ke, ekubeni intshukumo wenziwa kuphela wabaqalayo. A iimbaleki encinane enamava ukusebenzisa yesibini khetho kakhulu ithandwa - it ukutsibela kunye dumbbells. Indlela yesithathu kukuba yeyona nto inzima, kuba endaweni yamatye dumbbell ezisetyenziselwa sithuba. Kungokwemvelo ukuba kunokwenzeka ukuba singaxhoma i bomthwalo kunokwenzeka, ekubeni ndingokhoyo kuphela ubunzima ethile dumbbells, yaye kuza kuba yanele okokuba iimbaleki esele enongwe.

Kusenokwenzeka kongezelelwa ukuba yesibini khetho ngoyena usetyenziswa rhoqo umthambo nje amantombazana, njengoko ubunzima dumbbell ingaphantsi, kodwa indlela wesithathu lwenziwa rhoqo ngabantu, ekubeni kwipali kunokwenzeka ukufikelela bomthwalo phezu izihlunu.

Zeziphi izihlunu isetyenziswa ekusebenziseni,

ukuhlaselwa Azifihlwanga zithathwa ndlela inempumelelo ukusebenza izihlunu gluteal kunye nenxalenye ngaphambili ethangeni. Movement ezijoliswe bomthwalo kwimimandla, apho zifumaneka khona indawo ephakathi kwaye asezantsi quadriceps. Ngamanye amazwi, ungasebenzisa ukuze kuzuzwe imilenze eliphezulu isiqabu, kunokuba ukwenzela uphuhliso ubunzima izihlunu iyonke.

Kubalulekile ukuphawula ukuba ukutsibela elide lokubuyisa zisetyenziswa kuphela ngabasetyhini. Ukuba kukho isizathu esivakalayo, leyo kukuba xa umthwalo incopho lunge elide iwela ezinqeni. Ukuba ukwenza intshukumo, kodwa kwangaxeshanye wabeka umlenze yakhe, ukuba umzimba, umthwalo uya shift quadriceps. Ngoko ke umzimba lwenziwa kakhulu ngabantu.

Nangona kunjalo, ngaphandle kwezi umsipha eziphambili ababandakanyekayo ukuhanjiswa namanye amasebe ezininzi ezincinane kunye sinergiruyuschie. synergists ebizwa loo maqela kwezihlunu ezifakwe lo msebenzi njengento encedisayo ukunika umthwalo ubuncinane. ukutsibela Reverse elide nje synergists ziquka iindawo ezifana femoris conductive kunye nezihlunu soleus.

ndlela yokusebenza

ukutsibela reverse kunye dumbbells, Nge okanye ngaphandle namatye zinalo ubuchule ngokufanayo lo msebenzi.

Into yokuqala ukuyenza - kukuba sigqibe benemizimba okanye hayi. Kwi oku kuxhomekeke ukuma izandla. Ukuba uthatha dumbbell okanye Nge, kufuneka ume kwindawo efanayo ukuhlamba eqhelekileyo.

Womdlali ilungile ngokucacileyo. Kulo mzekelo, isimo sentlalo iinyawo zakhe yahlukile asetyenziswe ukuhlamba. ukutsibela Reverse ifuna emxinwa wonyawo, malunga nobubanzi isinqe. Kuba sincinane kobubanzi kwamagxa.

Emva koko, womdlali kufuneka uphefumle uze uqale ukwenza umlinganiselo phezu ubude linyathelo emva nangaluphina unyawo. Kufuneka kukhunjulwe ukuba Umlenze emele ukudlalwa umva, ngokuthe ngcembe aguqe kwi edolweni, kwaye kufuneka womdlali akungcangcazelele ngeli xesha.

Isigaba sokugqibela umthambo lwenzeka ngexesha xa umlenze ukusebenza shank ikwimeko encomekayo nkqo kunye nenkxaso unyawo ibekwe ubude elingana 10-15 cm ngaphezu emgangathweni.

Ukuze vuka uhambe emva kwindawo yokuqala, kuyimfuneko ukuqala ukusuka emgangathweni kunye toe yomlenze axhasayo, nihle umthwalo yonke ngendlela yokusebenza. Emva iinzame eziliqela ukuqala ukufumana ukutsibela reverse elungileyo.

umdlali siphefumla ekhuthazwayo elo xesha, nto leyo kakhulu kakhulu ekusebenziseni kuye.

Emva kokuba zonke izinto ngomlenze omnye onke Kukwanjalo yesibini.

Bokuqonda ngexesha umzimba

Into yokuqala ukukhumbula xa usenza imithambo - yinto esinekona sasekunene yomlenze yokusebenza. Ezintle kakhulu esibuhlungu, njengoko oku kungonakalisa edolweni ukuba engile iya kuba ngaphezu kweqondo lama-90.

Kubalulekile ukuphawula ukuba ngenxa eyiyo yaye kubuhlungu lo msebenzi, imbaleki kufuneka babe bhetyebhetye omkhulu phantse kuzo zonke izihlunu kunye namalungu ngezantsi isinqe. Ukuba bhetyebhetye, bazolulela azifumaneki, kubhetele ukuba ukwenza iintshukumo ezinjalo, ukuba banokubenzakalisa kakhulu kwimpilo.