Ngithande emuva ezibanzi ufuna! Kanjani ukuze ufunde ukuze some kubha kusuka ekuqaleni?

Abantu abasha namuhla likhetha ukuya ejimini; basuke bakhangwa isifiso sokuba yabasubathi sibalo eyindoda. Kodwa yini eyenza sibalo unesibindi? Yiqiniso, kungcono emahlombe ezibanzi emuva ezibanzi. Ungenza wagxila block elingenhla kuya dorsi latissimus, futhi kungenzeka ukuthi bahlanganyele kubha. Kodwa sifunda indlela ukuze uhambisane kubha kusuka ekuqaleni?

Yini imisipha usebenzela ibha ovundlile

Njengoba sekushiwo, lo dorsi latissimus - iqembu main, okuyinto ehilelekile bar. imisipha Asizayo - triceps, biceps, esifubeni. Ngokuvamile, ibha ovundlile kunemtselela yonke esifubeni, emgogodleni nokuma komzimba.

Kanjani ukuqala ukubamba up on ibha: izinyathelo zokuqala

Abantu abaningi bayesaba ngisho ukusondela ibha ovundlile. Kodwa akekho umuntu ofaka amarekhodi okokuqala. Uma une ukubamba up on ibha kusuka ekuqaleni, qala nje hang ke. Lokhu kwenza kube nokwenzeka kwasekuqaleni ukwandisa ngamandla isango. iminwe yethu futhi izihlakala ayinawo, futhi ngokuvamile asikwazi uhambisane ngoba lokho kumane abakwazi bambelela oluvundlile. Zama hang kubha kufanele kube isikhathi eside ngangokunokwenzeka, isikhathi ngasinye okwandisa isikhathi.

Qinisani latissimus

Kufanele njalo afeze traction mpo ukuthi ilingisa ukudonsa ibha. Ngaphambi kokufunda kanjani ukubamba up on ibha kusuka ekuqaleni, kufanele wenze izivivinyo ngesikhathi ukuqina imisipha emuva - okusalungiswa dumbbells e emthambekeni.

umzimba omubi

Negative ukudonsa uvumele isipiliyoni ukusebenza imisipha emuva kokuqina. Ukuze afeze othini ukwesekwa, ukuqonda bar. Kuyadingeka ukuba asuse imilenze ngokusekelwa, alenga phambi kobuso ibha ovundlile. Ngaphansi isisindo ayo uqale ukwehla, esiphezulu zingaphazamisi lats. Ngakho-ke, kufanele ukuqeqesha emuva okungenani inyanga noma ezimbili. Ungaqala umzimba evamile. Manje uyazi ukuthi ukufunda ukuba some kubha kusuka ekuqaleni. Kuthatha ukulungiselela sina.

Izindlela kwandziswa kwelinani letikhungo silingo-up

Ngenxa yalokho, ukulungiswa imisipha ezihilelekile wokudonsa ups, kakhulu ukuqiniswa. Ungakwazi uqhubekele ngqo wokudonsa ups. Ukusebenzisa wenziwa ngaphandle intuthuko, lula. Esikhathini ezikhathini zakuqala ka kokuqina engenziwa nge iphuzu engezansi ukwesekwa, futhi asebenzise izakhi ezihlukahlukene asizayo: wayibhinca, ukushaqeka ezidayiswayo.

Uma ufunde ukuze uhambisane bebodwa nge amplitude ngokugcwele okungenani izikhathi 1-2, ukuqala ukuzibandakanya ngendlela elandelayo. Kungakapheli nenyanga, nsuku zonke, ukudonsa phezu bar 1-2 izikhathi eziyishumi izindlela usuku lonke. Ngo parallel, phakathi nesonto udinga ukuba afeze ukuqeqeshwa emuva: elingenhla induku, deadlift, dumbbell.

Manje njengoba siyazi ukuthi ukufunda ukuba some kubha kusuka emhlabathini, asizange uthole emi uyindoda ezibanzi emuva. Okubaluleke kakhulu - ungaphuthelwa amakilasi futhi sethemba ukurekhoda imiphumela okokuqala. Abaningi, asikwazanga uhambisane ngisho nakanye, ungawujikijeli ibha ovundlile, wamdumaza kanjani yena kanye lo mdlalo. Ukusebenza kanzima, izifundo ehlelekile futhi sinesifiso esikhulu onganqoba nobuthakathaka wayo futhi kunzima ukwakha ubungane nabo ibha ovundlile.