Sivame ukuzwa "ukudonsa yonke into esemhlane wakho", "ngemuva ebanzi emuva" - kukhona okuthile kulokhu. Imisipha yangemuva iphakathi kwemikhulu kunayo yonke emzimbeni womuntu. Funda kabanzi mayelana nokwakheka kwemisipha yangemuva nokuzivocavoca ukuze ukuthuthukise!

UFranco Colombo, uLee Haney, uDorian Yates, uRonnie Coleman noJay Cutler bonke banento eyodwa abafana ngayo ngaphandle kweziqu eziningi zikaMnu Olympia - bonke bane-SPINs! Okukhulu, okumpontshiwe phezulu, imiqolo ebhaliwe. Kubukeka sengathi emashumini eminyaka edlule, le ngxenye yomzimba ibaluleke kakhulu emincintiswaneni yokwakha umzimba. Uma ungeke uziqhayise ngomhlane omuhle, kuzofanele ubeke indawo yesibili ngokusemandleni.

Vele, akuwona wonke umuntu ongakwazi ukumpompa umhlane njengoMnuz Olympia, kepha singakha imisipha ebabazekayo, emise okwe-V, engeke nje yenze abanye bakubuke bencoma, kepha futhi iqinise wonke umzimba ongaphezulu futhi ikwenze kube ngaphezulu iyavumelana futhi iyalingana. …

Sivame ukuzwa "ukudonsa yonke into esemhlane wakho", "ngemuva ebanzi emuva" - kukhona okuthile kulokhu. Ingemuva ifaka phakathi eminye yemisipha emikhulu (kusuka emuva engezansi kuye emisipheni ye-trapezius) futhi ibandakanyeka cishe kuyo yonke iminyakazo yethu, kusukela ekuqiniseni umnyombo ngesikhathi sokushicilelwa kwebhentshi ukuyisekela ngesikhathi se-squat. Umhlane ubaluleke kakhulu ekuqeqeshweni kwethu, kepha bambalwa kuphela abanikeza ukuthuthukiswa kwawo ukunakwa okudingekayo.

Abasubathi abaningi benza amasethi amaningi kodwa bangayinaki emuva. Mhlawumbe lokhu kungenxa yokuthi kunzima ukumbona emi phambi kwesibuko. Kungani uqeqesha into engabonakali?

Angisamangali lapho ngibona abasubathi bezindawo zokuzivocavoca ezinama-biceps amahle kakhulu, imisipha ye-pectoral kanye ne-quads, kodwa, abangakwazi ukuziqhayisa ngomhlane, imisipha kanye ne-triceps. Amahlombe abo ahanjiswa phambili ngoba imisipha ye-pectoral idonsela ama-deltoid phambili, awenze abonakale e-concave. Umhlane awenele futhi / noma ugcwele ngokungafanele, amahlombe awabuyeli emuva, ngakho-ke umzimba awubukeki ulingana.

Konke mayelana nokulinganisela nokuzwana. Kufanele udale ibhalansi phakathi ngesisindo futhi ngamandlaukuthola umzimba ohlaba umxhwele, onemisipha futhi oqinile. Ngaleli bhalansi, uzokwazi ukuthuthukisa eminye imisipha, futhi nengaphambili lomzimba ngeke libukeke lingalingani.

I-anatomy encane

Kunemisipha eminingi emuva, ngakho-ke kwesinye isikhathi ungadideka ukuthi yimuphi obhekele ini. Ake sibheke imisipha eyinhloko yangemuva nemisebenzi yayo.

Imisipha yeLatissimus dorsi. Imisipha ebanzi kunazo zonke, ebhekele ukwakheka kwe-V, ibalelwa ubukhulu besisindo sangemuva. Imisipha ye-latissimus iqala ngaphansi kwamahlombe, idlule kwi-humerus iye ezansi iye emuva, imboze isifunda se-lumbar nhlangothi zombili. I-latissimus dorsi yehlisa amahlombe bese iyawadonsela emuva.

Imisipha eyindilinga emikhulu nencane. Okujiyile, okuyisicaba, okukhulu, okuyindilinga kuqala ebusweni bomgogodla we-engela engezansi ye-scapula bese kunamathela kudebe oluphakathi lomgodi we-intertubercular we-humerus. Inesibopho sokukhishwa nokunyakaziswa kwengalo kwangaphakathi.

Imisipha emikhulu nencane ye-rhomboid. Imisipha enkulu ye-rhomboid, etholakala ngaphansi kwesincane, iphela emaphethelweni omphakathi we-scapula. Ngenxa yakhe, i-scapula inamathele esifubeni. Lo msipha udonsela emuva i-scapula, uyihambise iye kukholamu lomgogodla.

Imisipha yokwelulwa emuva. Le misipha emide, egudla esifundeni se-lumbar, ihlukaniswe ngamakholomu amathathu: ingaphandle (iliocostalis), iphakathi (longissimus), nengaphakathi elincanyana (i-spinalis). Zonke zisebenza ngokugoba ohlangothini nokwengezwa emuva.

Sipompa emuva okubanzi!

Manje njengoba wazi nge-anatomy nezinqubo zokuhamba, ake sibone ukuthi ungabuya kanjani ububanzi. Ukunyakaza nokuzivocavoca okwethulwayo kuklanyelwe ukukhulisa ukusebenza kwakho njalo lapho uya ejimini. Khumbula ukusebenzisa inqubo efanele ngaso sonke isikhathi futhi ungaphakamisi isisindo esiningi ukuze ungafaki ukuphepha kwakho engozini.

Ukudonsela phezulu kubha ngokubamba okuncane nokubanzi

Ngokudonsa okubanzi, bamba ibha ngokungaphezulu kobubanzi behlombe ngokuhlukana. Goba izindololwane zakho kancane bese udonsela isifuba sakho emugqeni, uhlanganise izindwani zamahlombe. Gobisa umhlane wakho bese ucindezela kakhulu imisipha, bese ubuyela endaweni yokuqala ngendololwane yakho egobile kancane. Lokhu kuzokunikeza ububanzi nejika lamalati akho aphezulu owafunayo.

Ngokudonsa okuncane, bamba ibha kungabi ngaphezu kobubanzi behlombe, kepha okungenani u-15 cm phakathi kwezandla. Donsela phezulu ngendlela efanayo neyokubamba okubanzi, bese wehlisa phansi ngaphandle kokuqondisa, noma kunjalo, izandla ngokuphelele. Lokhu kuvivinya kusebenzisa ama-lats akho aphansi ukukusiza ukuthi wakhe inqwaba lapho bangena esifundeni sakho se-lumbar.

UMkhandlu. Uma lokhu kuvivinya kunzima kuwe, bese unquma ngenani eliphelele lokuphindwaphindwa, ake sithi ama-40, bese umane ugxile ekwenzeni noma ngabe kuthatha izindlela ezingaki. Ungenza i-10 kusethi yokuqala, i-8 kwesibili, ne-7 kwesesithathu. Qhubeka uze uqede konke okungama-40. Uma ubona ukuthi ungayenza le nombolo yama-reps ngamasethi amathathu kuya kwamane ama-10-25 reps, khulisa ingqikithi ibe ngu-50.

Imigqa yeBarbell neT-bar

Lezi zivivinyo zifaka isandla ekwakhiweni kwemisipha isiyonke ngemuva. Ngemigqa ye-barbell, qonda ububanzi behlombe le-bar. Goba phansi, ugcine i-pelvis yakho ihambisane nomhlane wakho kuze kube yilapho i-torso yakho icishe ifane phansi. Khuphula ibha uye esiswini sakho bese uqeda imisipha endaweni ephakeme kakhulu. Yehlisa kancane i-barbell bese uphinda ukuzivocavoca umzimba.

Kumugqa we-T-bar, landela inqubo efanayo neyomugqa we-barbell, vele ungazungezi umhlane wakho noma ususe isisindo phezulu. Ingemuva kufanele liqonde, vumela i-latissimus dorsi isebenze, hhayi imisipha engemuva engezansi.

UMkhandlu. Uma ucabanga ukuthi kungumbono omuhle ukupompa ama-lats akho aphezulu, zama imigqa yokubamba ebanzi ebanzi bese udonsela ibha usiya esifubeni sakho esingezansi. Uzodinga ukwehlisa umthwalo ukuze ulandele ngokunembile inqubo yokuvivinya umzimba.

Amarowu kubhulokhi engezansi ngesandla esisodwa nesinye

Ukwakha imisipha emhlane ongezansi eduze komhlane ongezansi, sebenzisa okukodwa kokuzivocavoca okulandelayo. Lapho udonsa ibhulokhi engezansi, hlala phansi, uguqe ngamadolo kancane bese utshekisa umzimba wakho emuva kancane. Qondanisa ukuze umzimba wakho ubheke phansi, futhi ngasikhathi sinye udonse isibambo emuva. Cindezela amahlombe akho ehlombe ndawonye bese udonsela isibambo ngasesiswini sakho. Buyela endaweni yokuqala bese uphinda.

Ubuhle bama-pulleys wesandla esisodwa ukuthi ungasebenza ohlangothini ngalunye ngokuhlukile. Sebenzisa umgomo ofanayo nowokuzivocavoca okungenhla, futhi uqiniseke ukuthi uyayikhama imisipha yakho lapho usidonsela emuva isibambo.

UMkhandlu. Uma ungakhululekile ukwenza imigqa ye-barbell, namathisela isibambo kukhebula le-pulley bese wenza ububanzi behlombe (noma obubanzi) be-pulley esikhundleni semigqa ye-barbell.

Imigqa emabhuloki kuya esifubeni ngebha emise okwe-V nangemuva kwekhanda ngokubamba okubanzi

Akukho okuthuthukisa imisipha eyindilinga njenge-block deadlift ene-V-bar. Bamba isibambo, goba izindololwane kancane. Donsela isibambo phansi maphakathi nesifuba sakho bese ucindezela kakhulu imisipha. Buyela endaweni yokuqala bese uzizwa isisindo sidonsa imisipha phezulu.

Lapho wenza ukudonsa ngaphezulu, bamba ibha ngokubamba ngaphezulu bese udonsela ikhanda emahlombe, bese kuthi izindololwane zakho zigobile, ubuyele endaweni yokuqala ukuze lonke ibhande lehlombe likhuphuke nomthwalo. Lokhu kuzivocavoca kuyisikhundla esihle sokudonswa.

UMkhandlu. Kunoma yikuphi ukunyakaza okudonsa, zama ukuphakamisa ibhande lehlombe endaweni yokuqala. Njengoba udonsela phansi isisindo, yehlisa amahlombe akho phansi nangemuva, uveze isifuba sakho. Lokhu kuzoqinisekisa ukuthi imisipha yakho yangemuva ihlanganyele ngokugcwele.

I-Pullover enama-dumbbells kanye ne-deadlifts ngenkathi imile ebhlokini

I-dumbbell pullover nomugqa ongaphezulu kokunye kokuzivocavoca okumbalwa okuhlukanisiwe emuva, ngakho-ke kuhle ukuqeda ukujima kwakho.

Lapho wenza i-pullover, lala ngokungaguquki ebhentshini ukuze umhlane wakho ongaphezulu kuphela uyithinte. Bamba ingaphakathi le-dumbbell, ulibeke ngqo phezu kwesifuba sakho bese ugoba izindololwane zakho kancane. Yehlisa i-dumbbell emuva ngemuva kwekhanda lakho ku-arc, usebenzisa imisipha yakho yangemuva kuze kube yilapho okungenani ileveli nekhanda lakho, bese uphakamisa i-dumbbell ibuyele endaweni yayo yasekuqaleni.

Ukwenza indawo yokudonsa phansi umile ebhlokweni, yima phambi komshini webhulokhi. Bamba ibha mayelana nobubanzi behlombe ngaphandle kwezinga leso ukuze i-latissimus dorsi ilayishwe. Donsela isisindo phansi okhalweni lwakho ngaphandle kokugoba izingalo zakho bese ucindezela amalitha akho ngokuqinile. Buyela endaweni yokuqala bese uphinda.

UMkhandlu. Lokhu kuzivocavoca nakho kuhle njengokukhathala kwangaphambi kokuzivocavoca emuva. Amasethi amathathu asheshayo anama-reps alinganiselayo mahle.

Ama-Deadlifts

Ukuvivinya okuyinhloko kwemisipha yangemuva kungabhekwa njengokufa. Lokhu kuvivinya umzimba kusiza ekwakheni imisipha yomzimba wonke ikakhulukazi emuva. Layisha i-barbell phansi, uyibambe ububanzi behlombe, uguqe ngamadolo bese ugcina umqolo wakho uqonde. Phakamisa ibha phansi, ulimaze imilenze yakho kuqala, bese uqondisa umhlane wakho uze uqine ngokuphelele. Buyisela i-barbell phansi ngendlela efanayo (kolunye uhlangothi).

UMkhandlu. Uma ukuthola kunzima ukwenza izihlangu ezifile phansi, zama ukwenza izihibe zokubulala ezingaphelele. Layisha i-barbell ebhentshini cishe ezingeni lamadolo bese uphakamisa njengoba kuchaziwe ngenhla. Lokhu kuzokhipha ukungezwani okuthile emhlane wakho uma umude noma uma ungafuni ukuthi eminye yemisipha yakho yomlenze isebenze phakathi nalokhu kuvivinya umzimba.

Izinhlelo zokuzivocavoca

Upper Latissimus Ububanzi

Ubukhulu

Ubukhulu beLatiss engezansi

Ingqikithi yesisindo nobubanzi

Kuyini i-Partial Deadlift?

I-deadlift eyingxenye ifana kakhulu ne-deadlift ejwayelekile, ngaphandle kokuthi i-barbell ayiqali ukusuka phansi. Kudingeka ukuthi ibekwe kuraki wamandla noma uhlobo oluthile lwamabhokisi / ebhentshini ukuze kube sezingeni lamadolo akho.

Ukukhathala kokuqala

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