Uqeqesho kwi ubunzima umva: imithambo ezisisiseko, kunye nohlolo ebanzi inkqubo

Ukuganga phezulu ejimini, amadoda ingqalelo eyodwa ukuqeqesha emva nje omhle evumelanayo Iimbaleki akwenzeki ngaphandle izihlunu ephuhliswe kakuhle lat na. Ukuba amantombazana ikakhulu ukuqeqesha izihlunu umlenze, yaye oko kusengqiqweni ukuba umba amadoda kufuneka ukuqeqesha umsipha latissimus dorsi. Olubanzi emva kunceda iziphako umzimba uzimela. Ezifana esinqeni ebanzi, emxinwa izidanga, amagxa. Nangakubantu etsala emva uqeqesho. Indlela ukwakha emva ebanzi, kwaye ufuna ukwazi yonke lisha.

Ubume izihlunu emva

Ukuze siqonde ukuba ukwenza njani inkqubo umthambo umva ubunzima, kuyimfuneko ukuba ukuqonda isakhiwo izihlunu kunye nemisebenzi yazo. imisipha Umva zahlulwe zibe enzulu ezingekhoyo.

Uhlobo lokuqala luquka:

• transversospinales kabani umsebenzi kukuzinzisa yomqolo, baya kuba izihlunu rotator, yaye multifidusa semispinal;
• izihlunu extensor enze umsebenzi nentshukumo yomqolo; Le ibandakanya ilio-costal, longissimus kunye spinalis;
• rhomboids, trapezius kunye levator scapulae kwezihlunu, igalelo intshukumo umbhinqo emagxeni.

Uhlobo lwesibini zezi zilandelayo:

• latissimus, umsebenzi apho - ukuzoba izandla emva phantsi;
• inxaki noxanduva ukugoba lateral.

Zeziphi imisipha kufuneka sinikele ingqalelo kuyo?

Beginners kuqikelelwa ukuqeqesha umzimba eliphezulu. Indlela ukwakha emva ebanzi, wonke umntu ufuna ukwazi.

Imilo yale ilungu lomzimba, ububanzi bayo zingatshintshwa ngenxa zokumpompa kwemisipha ebanzi, okanye, njengoko iimbaleki, namaphiko. Ngokwandisa le ndawo bayila iipateni ezimilise V-, ngoko babezimisele kuyo abadlali.

Kwakhona umntla nentle eenzeka ngenxa trapezoids zoqeqesho. Eli qela kwemisipha yohlulwe kwimimandla 3: phezulu, phakathi, ezantsi. ingqalelo ekhethekileyo ihlawulwa eliphezulu - ummandla phakathi kwamagxa kunye nentamo.

Ukuqeqesha erectors ifumana ubuze yomqolo, kwaye idala nefuthe back dystrophy. Ukongeza, ezi extensors ukunceda umsebenzi benemizimba esindayo emali yezinye iinxalenye omzimba.

Ukuqeqesha kwemisipha rhomboid, leyo ngqo phantsi trapezius, naye ufuna ukufundisisa ngenyameko ukuze kwakhiwe a amahle ngasemva.

Iimpawu uqeqesho emva

Xa kulungiselelwa esebenzisa yokwahlulahlula-nkqubo ngasemva zinokudityaniswa kunye umthwalo iingalo, amagxa okanye imilenze. Ukuba umsebenzi wakho ezinxulumene amandla enzima emzimbeni, kuyimfuneko ukwenza 3-4 iiseti, ukwenza imithambo ngasemva. Ukuba umsebenzi ungenzi nto, unako ukwenza 6-8 iiseti. umva uqeqesho zithandwa kakhulu kwaye izo- kwi ubunzima njengoko amaqela izihlunu engundoqo, apho abantu ukunikela ingqalelo.

Ngasemva ukubabona buhlungu ngethuba uqeqesho, iimbaleki badla ubunzima ukusuka osteochondrosis, Ithemba intervertebral, ngozipho le luvo spinal , kunye neengxaki ezifanayo. Ukuthintela kwixa elizayo ezifana izifo, kufuneka kuqale uqeqesho kunye namatye ezincinane, landela le ndlela uphumezo efanelekileyo, ukuzithwalisa imithwalo kwalapho.

Ukwandisa izihlunu ngasemva, ukwenza imithambo ngokwaneleyo 2-3. Nokuqeqesha ngemihlana yenkitha kufuneka ibandakanye nabameli 5-7 umthambo ngamnye isiqabu - 10-15.

Uqheliso kwinkalo nganye

Ngokuqhelekileyo, uqeqesho emva wahlulwe zayimimandla 3: aphezulu, aphakathi, kunye ezantsi. Ukuba uqeqesho luqhutywa umva kwi ubunzima, umthambo kuyimfuneko ukwenza zombini esisiseko kwaye ulilolo. Phezulu:

• intonga wafaka ithambeka;
• tsala-ups;
• wamgxotha intloko yakhe ukusuka unit eliphezulu.

Ngelo phakathi:

• Intonga dumbbell ngesandla esinye phezu kwesitulo;
• ibambelele ukuya ibhanti kunye block asezantsi.

Phezu ingxenye engezansi:

• hyperextension;
• deadlift;
• Ezisemathambekeni esibondeni.

Ukuzilolonga ngakumbi olusebenzayo kubantu iphambi buthathaka. Banceda nokomeleza inkqubo kwimisipha ukunciphisa ingozi yokwenzakala.

Technique ukuzilolonga esisiseko

Nokuqeqesha ngemihlana yenkitha kufuneka iqulathe ukuba ezi imisebenzi esisiseko :

• Tsala-ups.

Xa angafaniyo Ububanzi njengokubamba, unako ukusebenza kwiindawo ezahlukeneyo ngasemva. I ebanzi ezonweni, kokukhona basetyenziswa lat. Xa usebenzisa kufuneka ukuba aqhele kwaye zomfana off, musa tsala amagxa ezindlebeni.

Ukuba unayo ubunzima phantsi, kulula ukubamba phezulu kuwe, ngoko ke kufuneka ukuba usebenzise ubunzima extra - luqhwemesha enekuku okanye dumbbells, ungenza isicelo weighting ngesanti.

Ukuba, phezu koko, awukwazi ukutsala ubunzima yakho, unako ukwenza umthambo kwi kuyi "Graviton" apho ukubeka impahla, nto leyo a counterweight.

• Deadlift.

Ukuze wenze lo msebenzi kufuneka ampontshwe cofa erectors spinal ukunceda ukuthintela ukwenzakala.

Ukuqalisa ukusebenza iinyawo zenu zamagxa-ububanzi ngaphandle, agobe kancinane amadolo ngokucotha ukwehlisa Nge phantsi umgca enye, ngaphandle tilting umzimba phambili. Intonga kufuneka ezitshibilizayo ecaleni ixhaphayo kwi isikhokelo esifanayo.

• Yolula intonga kwi ithambeka.

Indawo - ububanzi iinyawo zamagxa ngaphandle, amadolo baphikele kwi-engile degrees 45, umnqonqo kuba kumgca othe ngqo. Tsala intonga Kuwufanele esiswini ukuze ubuya phezu esinqeni.

ukwenza izixhobo umzimba ekwanti

imithambo akhethekileyo awodwa womeleze izihlunu ekupheleni uqeqesho kunye nokusetyenziswa ifayibha, ezo aziphazamiseki xa kwisiseko.

• Ukolula dumbbell ngesandla mnye.

Ukuphumla nxamnye unyawo lwasekhohlo isandla sasekhohlo phezu kwesitulo, emva zifana emgangathweni, ngesandla sokunene ukuthatha dumbbell kwaye uqale ukutsala umva, eguqa ingqiniba yakho. Phezulu kwe emva akukho mfuneko ngokwandisa.

• Ikhonkco kwi T mshini.

Umgaqo ukuphunyezwa kuyafana kwi intonga saliphosa. Lo msebenzi ubandakanya uqeqesho ubunzima emva, ukuba kukho naziphi na iingozi.

• Unxulumano kunye block eliphezulu.

A okunye okuhle iphakama. Hlala phezu kwesitulo, siqonde kunzima libanzi emphinini, baludiliza umva wayo, iingalo kufuneka ikhululeke.

• Qhagamshelana ne-block asezantsi.

Hlala phezu kwesitulo, ushinte wakho uze uqale ukutsala lo mshini, bephethe ngamaphiko.

• Hyperextension.

Lala phezu kwesitulo, isinqe kukuba umzimba ababetheki Ungashiya phantsi, akukho usondelisa umva, ukukhulisa phezulu de mzuzu xa spin akayi kuvela kumgca efanayo emilenzeni.

Ukuzilolonga izihlunu emva emhlabeni

Kuxhomekeka iinjongo zoqeqesho zenkqubo ethile ikhethiwe. Kunye nofakelo / exclusion umzimba, uyakwazi ukutshintsha umthwalo izihlunu.

Onke amadoda uyazibuza ukuba yokumpompa njani ngasemva. Inkqubo yoqeqesho kuhluka.

Esi sakhiwo kuya kunceda ukumpompa zonke iindawo umva kwaye umsebenzi 4 khetho, nto leyo eya kuba yimfuneko ukuba alternate.

Kubaluleke kakhulu ukwenza Cardio yemizuzu-5 phambi kokuba msebenzi ukushushubeza wenze isibini leendlela efudumeleyo-up ngaphandle ubunzima.

yesondlo Sports uqeqesho

Uqeqesho kwi iindleko zamandla obukhulu ubunzima emva kunokuba nzima yaye ifuna, ngoko ukwandisa amandla kunye nesantya kwakhona umzimba ngobuchule ukusebenzisa kudla.

Kuba mass imisipha ingasetyenziswa gainer, creatine kunye protein, ngokuba recovery - glutamine yokukhusela isihlunu ekonakaleni - BCAA. Konke oku kuya kuba negalelo ekuphumeleleni Ekuqaleni target.

isondlo Sports leyo nkampani kungcono ukukhetha, uya yazise abacebisi. Namhlanje, kukho abenzi ezininzi, nganye yongeza ezinye ompe nemveliso yakho.

ingqalelo ekhethekileyo kufuneka ihlawulwe ukutya, kuba ukungabikho kwezondlo akayi kuvumela izihlunu zakho ukuze zikhule. Kufuneka ukutya imali efunekayo protein ngemihla kunye carbohydrate ikhilogramu omzimba ngalinye. Xa uyila ukungabikho naliphi na icandelo, kodwa uya kuqeqesha nzima, akusayi ukufikelela yoko. Izihlunu kukhula xa imali eyiyo carbohydrate kunye neeproteni. Protein - umthombo wokutya wazo izihlunu, ikhoyo nokubakho amabele chicken, amaqanda, cottage samasi.

Izimvo oqeqesho ngemihlana yamankonyana a lot of

Njengoko iimpendulo neembaleki luqeqesho emva emhlabeni usebenzisa imisebenzi esisiseko njenge isiseko kwaye sokwahlula njengoko ezongezelelweyo kunceda ukomeleza izihlunu kwaye ukuba kufikelelwe kwiziphumo ezinqwenelekayo. Izihlunu baye hypertrophy ezaneleyo, afune oko bonke abadlali.

imisebenzi esisiseko zintsonkothile kwaye polyarticular, ngaloo ndlela zisebenzisa izihlunu ezongezelelweyo emzimbeni. Ukwenza database kuwo onke amaqela imisipha, unako ukufikelela iziphumo eningenakukholwa ngendlela Ukukhula okuqhubekayo kunye evumelanayo umzimba uphela.

Qeqesha ubuyele emhlabeni luthandwa kwiimbaleki ezininzi, kodwa oku akuthethi ukuba amaninzi ukuqeqesha. Kwanele ukwenza imithambo ngomqolo kanye ngeveki, njenge spin - izihlunu ngakumbi kwaye ufuna ixesha lokuphumla olululo kunye nokufunyanwa.

Eyona nto iphambili kule meko - musa ungayibaxi, impompo imisipha - kakhulu inkqubo enzima ekufuneka kuyiwe ngokukhalipha. umzimba Lungisa msebenzi, ukulala efanelekileyo, isondlo esifanelekileyo, kwaye nomnqweno ukufikelela usukelo kunye iya kuzisa iziphumo ezinqwenelekayo. Eyona nto ibalulekileyo - musa ayeke khona.