Ukuqeqeshwa isisindo emuva: umzimba eziyisisekelo, futhi olubanzi uhlelo Izibuyekezo

Uhlanganyela ejimini, amadoda unake okukhethekile ukuqeqesha emuva njengoba ngalé avumelanayo nomsubathi akunakwenzeka ngaphandle evuthiwe imisipha lat. Uma amantombazane ikakhulukazi aqeqeshe imisipha emlenzeni, futhi kunengqondo ukuthi kuqala for amadoda kufanele ukuqeqesha imisipha latissimus dorsi. Okubanzi emuva kusiza ukufihla umzimba amaphutha. Njengomsindo okhalweni olubanzi, unciphise ezitshekile emahlombe. Abesilisa njalo edonsela emuva ukuqeqeshwa. Kanjani ukwakha emuva ezibanzi, futhi ifuna ukwazi yonke lisha.

Isakhiwo imisipha emuva

Ukuze uqonde ukuthi ukwenza uhlelo emuva umsebenzi isisindo, kubalulekile ukuqonda isakhiwo imisipha kanye nemisebenzi yabo. imisipha Emuva zihlukaniswe ezijulile futhi ezingabalulekile.

Uhlobo lokuqala kuhlanganisa:

• transversospinales ogama umsebenzi ekulinganiseni emgogodleni, bona aqukethe imisipha rotator, futhi multifidusa semispinal;
• imisipha extensor enze umsebenzi ukunyakaza yomgogodla; Siqukethe ilio-costal, longissimus futhi spinalis;
• rhomboids, trapezius futhi levator scapulae imisipha, laba kanjani nesandla ukuhamba kwebhande ehlombe.

Uhlobo lwesibili yilezi ezilandelayo:

• latissimus, umsebenzi okuyinto - ukudweba izandla emuva phansi;
• Square obhekene ukugoba lateral.

Yikuphi imisipha kufanele sinake?

Beginners ukunakekelwa uqeqesha emzimbeni elingaphezulu. Kanjani ukwakha emuva ezibanzi, wonke umuntu ufuna ukwazi.

Ukuma kwale ngxenye yomzimba, ububanzi balo kungashintshwa ngenxa ukudonsa imisipha ebanzi, noma, njengoba abasubathi, amaphiko. Ngokwandisa kule ndawo kudala iphethini V emise, ngakho bamagange abasubathi.

Futhi kwakhiwa esifubeni enhle is by ukuqeqeshwa trapezoids. Leli qembu imisipha sehlukaniswe 3 izifunda: phezulu, maphakathi kanye phansi. Ngokukhethekile ikhokhelwa kuya phezulu - endaweni phakathi kwamahlombe nentamo.

Izincwajana zemininingwane erectors ephumelelisa ubuze yomgogodla, futhi idala umphumela emuva kwemisipha. Ngaphezu kwalokho, extensors ukusiza umsebenzi ezinesisindo esindayo ngesikhathi izinga lokwehla kwamandla emali ye nezinye izingxenye zomzimba.

Qeqesha imisipha rhomboid, ngaphansi trapezius okuyinto ngqo, futhi idinga Ukutadisha ngokucophelela ukuze kwakhiwe elihle ngemuva.

Izici ukuqeqeshwa emuva

Lapho ukuqeqesha for a umzimba yokuhlukanisa-uhlelo ngemuva kungenziwa kuhlangene umthwalo phezu izingalo, emahlombe noma imilenze. Uma umsebenzi wakho ihlobene ukuzikhandla ngokomzimba esindayo, kubalulekile ukwenza 3-4 amasethi, ngokwenza izivivinyo ngemuva. Uma une umsebenzi umzimba, ungakwazi ukwenza 6-8 amasethi. ethandwa kakhulu ukuqeqeshwa emuva biceps isisindo njengoba kuba amaqembu kwemisipha main, okuyinto amadoda unake.

Ngemuva elula ubuhlungu phakathi nokuqeqeshwa, abasubathi ngokuvamile uhlushwa osteochondrosis, umbhunu intervertebral, pinching we izinzwa emgogodleni , nezinye izinkinga ezifanayo. Ukuze ugweme esikhathini esizayo izifo ezifana, kufanele kuqale ukuqeqeshwa ezinesisindo encane, ulandele efanele inqubo ngokubulawa, hhayi overload yomgogodla.

Ukwandisa imisipha emuva, ukwenza umzimba ngokwanele 2-3. Ukuqeqesha phezu emihlane uquqaba kufanele lifake 5-7 rep umsebenzi ngamunye ngicele impumuzo - 10-15.

Bonisa endaweni ngayinye

Evamile, ukuqeqesha ngemuva sehlukaniswe 3 esishintshashintshayo: engenhla, maphakathi, futhi phansi. Uma ukuqeqeshwa uqhutshwa emuva phezu isisindo, umsebenzi kuyadingeka ukwenza kokubili eziyisisekelo futhi uwedwa. Phezulu:

• induku wafaka emthambekeni;
• ukudonsa-ups;
• ukwelula ikhanda lakhe kusukela iyunithi engenhla.

Ngezinye phakathi:

• Rod dumbbell ngesandla esisodwa ebhentshini;
• traction kuya ibhande block aphansi.

On Ezansi:

• hyperextension;
• deadlift;
• kwemithambeka pole.

Ukuvivinya umzimba ikakhulukazi ngempumelelo kubantu abane imihlane ababuthakathaka. Asiza ukuqinisa uhlelo kwemisipha futhi kuncishiswe ingozi yokulimala.

Technique ukuzilolonga eyisisekelo

Ukuqeqesha phezu emihlane uquqaba kumelwe nakanjani ziqukethe umzimba eziyisisekelo :

• Donsa-ups.

Ngu obuhlukahlukene ububanzi isango, ungasebenza ngokusebenzisa izindawo ezihlukahlukene emuva. I ebanzi ukuxhakathisa, kulapho zisetshenziswa lat. Lapho usebenzisa udinga ukuba aqhele futhi biceps off, musa ukudonsa emahlombe kuya izindlebe.

Uma une isisindo ongaphakeme, kulula qhebeza phezulu nga you ke udinga ukusebenzisa isisindo esengeziwe - ibhande pancake noma dumbbells, ungafaka isicelo silinganiso isihlabathi.

Uma, kunalokho, awukwazi ukudonsa isisindo sakho siqu, ungenza umsebenzi kwi Simulator "Graviton" lapho ukubeka izimpahla, okuyinto counterweight.

• Deadlift.

Ukuze enze le ndaba udinga ukuba cindezela bese erectors umgogodla ukukusiza ukugwema ukulimala akhishwa.

Ukuze siqale ukusebenza ngezinyawo zenu ehlombe-ububanzi ngaphandle, kancane ukuguqa yakho futhi kancane ukwehlisa barbell phansi umugqa owodwa, ngaphandle tilting umzimba phambili. Induku kufanele shelela eduze emathangeni ku trajectory efanayo.

• Yelula induku e emthambekeni.

Isikhundla - ububanzi izinyawo ehlombe ngaphandle, amadolo agobekile i-engela 45 degrees, emgogodleni kuyinto emgceni locondzile. Donsela induku kuwufanele esiswini ukuze umba phezu okhalweni.

enze angawodwa imishini umsebenzi

umzimba gqwa ukusiza ukuqinisa imisipha ekupheleni ukuqeqeshwa kanye nokusetshenziswa fibre, ezingalotshwanga abathintekayo lapho base.

• Yelula dumbbell ngesandla esisodwa.

Phumula ngokumelene unyawo lesencele nesandla sobunxele ebhentshini, emuva zifana kuya phansi, esandleni sokunene ukuthatha dumbbell bese uqala ukuba aqhele, eguqa indololwane yakho. Phezulu ngemuva akudingeki ukuba phaka.

• Isixhumanisi T Simulator.

Umgomo we ukusetshenziswa kuyafana induku wagxila. Lokhu kuhlanganisa ukuqeqeshwa isisindo emuva, uma kukhona ukulimala.

• Xhumanisa ne-block engenhla.

A ehlukile okuhle iphakama. Hlala ebhentshini, ukuqonda elibambe ububanzi isibambo adiliza emuva kwakhe, izingalo kufanele esikhululekile.

• Xhumanisa ne-block aphansi.

Hlala ebhentshini, ugodle zakho ziqonde bese ziqala ukudonsa Simulator, ngokuletha izindwani.

• Hyperextension.

Amanga ebhentshini, ukhalo isezingeni isiguqo umzimba yeka phansi, akukho ukuqoqa emuva, ukukhulisa phezulu kuze kube ngomzuzu lapho spin ngeke kuvele emgqeni efanayo ne imilenze.

Amazing imisipha emuva emhlabeni

Kuye izinhloso ukuqeqeshwa zohlelo ethize kuyakhethwa. Nge ukufakwa / exclusion sokuvivinya umzimba, ungakwazi ukushintsha umthwalo imisipha.

Bonke abantu ngizibuza indlela ekhiphela up ngemuva. Uhlelo ukuqeqeshwa nhlobonhlobo.

Lesi sakhiwo kuzokusiza ukumpompa zonke izingxenye emuva kuyinto umsebenzi 4 kukho, okuyinto kuyodingeka alternate.

Kubalulekile kakhulu ukwenza cardio ngomzuzu-5 ngaphambi umsebenzi zishise wenze ambalwa izindlela gaphambi ngaphandle isisindo.

ukuqeqeshwa emuva

umsebenzi	izindlela	ukuphindaphinda
Okokuqala, ngesonto yesihlanu
ukudonsa	4	max
superset: Rod emabhuloki engenhla nengezansi	4	10
induku wafaka emthambekeni	4	10
kwesibili, ngesonto lesithupha
superset: Rod ne engenhla edonsa block +	4	10 no-15
Rod nge block aphansi	3	max
okusalungiswa emuva	4	10, 10, 8, 6
Rod sokuvimba ngesandla esisodwa aphansi	3	10
wesithathu, kwesonto lesikhombisa
ukudonsa	4	max, 10, 8.8
Rod sokuvimba engenhla	3	10
induku wafaka emthambekeni	4	8, 6, 6, 5
ukwelula kusukela aphansi iyunithi izandla yanjalo	4	15
wesine, kwesonto lesishiyagalombili
triset: + ukudonsa induku elingenhla ukwehlisa amabhlogo +	3	10
Rod sokuvimba engenhla	3	12
okusalungiswa emuva	3	max

Ezemidlalo umsoco ukuqeqeshwa

Ukuqeqeshwa kumtwalo emuva kunalokho kukhathaza futhi kudinga eside amandla izindleko, ukuze ube namandla athe xaxa nesivinini nokuvulwa umzimba kahle zisebenzisa izithasiselo.

Ukuze yemisipha ingasetshenziswa gainer, creatine namaprotheni, ukutakula - glutamine lokuzivikela imisipha ekonakaleni - BCAA. Konke lokhu kuzoba nomthelela impumelelo ekuseni kwelitshe.

Ezemidlalo umsoco okuyinto inkampani engcono ukhetha, kuzosenza consultants. Namuhla, kunamabandla abakhiqizi abaningi, ngalinye elikwazi unezela eminye elikhuhluziwe kumkhiqizo wakho.

Ngokukhethekile kufanele kukhokhelwe ukudla, ngoba ukuntuleka izakhi ngeke sivumele imisipha yakho ukuze ikhule. Udinga ukudla lemali edingekayo amaprotheni nsuku zonke kanye carbohydrate kilogram of umzimba ngalinye. Uma ukudala ukuntuleka kwanoma iyiphi ingxenyana, kodwa uqeqesha kanzima, ngeke sifinyelele yalokho. Imisipha ukhule uma imali efanele carbohydrate kanye amaprotheni. Amaphrotheni - main ewukudla sokuba imisipha, kuqukethwe inkukhu amabele, amaqanda, i-cottage shizi.

Izibuyekezo ukuqeqeshwa phezu emihlane eziningi

Njengoba indlela abasubathi ukuqeqesha emuva emhlabeni besebenzisa umzimba eziyisisekelo njengoba base futhi ukuzihlalela njengoba eyengeziwe isisiza ukuqinisa imisipha futhi kuzuzwe imiphumela oyifunayo. Imisipha ibhekane hypertrophy okwanele, futhi siphishekele lokho bonke abasubathi.

umzimba Basic ziyinkimbinkimbi futhi polyarticular, ngaleyo ndlela isebenzisa imisipha ezengeziwe emzimbeni. Buciko database yemindeni ecela wonke amaqembu kwemisipha, ongayifinyelela imiphumela Amazing endaweni Ukukhula okuqhubekayo nobunye wonke umzimba.

Qeqesha emuva emhlabeni ozithandayo kubagijimi eziningi, kodwa lokhu akusho ukuthi ungakwazi ngokuvamile ukuqeqesha. Kwanele ukwenza izivivinyo emhlane wakho kanye ngesonto, njengoba spin - imisipha futhi kudinga isikhathi ukuphumula ngokwanele nokulungiswa kwesimo esidalekile.

Into esemqoka kuleli cala - Ungeqisi it, futha kwemisipha - ngempela inqubo kunzima ukuthi kumele wasondela ngokukhalipha. Lungile amasu umsebenzi, nokulala ngokwanele, umsoco ofanele, nokulangazelela sifinyelele umgomo ndawonye kuzoletha elamukelekile. Into esemqoka - azigcini nje lapho.