Okuqukethwe
Ukuqeqesha umzimba wakho, kulula kakhulu ukukhohlwa ngemuva ngoba le ngxenye yomzimba asikwazi ukuyibona esibukweni. Kepha imisipha yangemuva impontshiwe ibalulekile hhayi kuphela ekubukeni kobuhle. Ngaphandle kwemisipha eqinile yangemuva ngeke sikwazi ukwenza izivivinyo eziyisisekelo ezinesisindo esiningi nenqubekela phambili ekuqeqesheni. Yebo, futhi izivivinyo eziningi zokuncipha kwesisindo zidinga ukuthi sicindezelwe imisipha.
Sikunikeza ukukhethwa kokuzivocavoca okuhle kakhulu emuva kwamantombazane ekhaya okuzosiza ukufeza izinhloso ezibekiwe ngokushesha nangempumelelo: ukwakha imisipha, ukuletha umzimba ithoni nokunciphisa isisindo, ukuqinisa umgogodla.
Ukuqeqeshwa emuva kwabesifazane
Ukuqeqeshwa njalo kwemisipha yangemuva kuzokusiza ukuthi uthuthukise umzimba wakho futhi kukwenze uqine ngokomzimba. Akukho ukuzivocavoca ngemuva koqeqesho lwakho okungaphelele. Ukuqinisa imisipha yangemuva ngama-dumbbells, i-barbell, i-fitball, i-expander, futhi kungenzeka ngaphandle kwehadiwe eyengeziwe.
Lo mbhalo ukhuluma ngokuvivinya amandla okusebenza kahle kakhulu emuva ngama-dumbbells wemisipha, ukuzivocavoca kwemisipha yethoni ngaphandle kwemishini, kanye nokuvivinya neminye imishini yezemidlalo. Lezi zivivinyo kulula ukuzenza ekhaya nasejimini.
1.Ungaqala kuphi nokuthi uqeda kanjani ukujima:
- Njalo qala ukuqeqeshwa kwakho emuva nge ukuzivocavoca umzimba: Ukukhethwa kokuzivocavoca umzimba.
- Qeda ukujima ngokwelula imisipha: Ukukhethwa kokuzivocavoca ukuzelula.
Ungalokothi ungakunaki ukufudumala nokwelula uma ufuna ukuqhuba iseshini yokuqeqesha ephumelelayo. Ukuze ufudumale ngokwengeziwe ngaphambi kokwenza izivivinyo ezithile, ungenza lo msebenzi owodwa ngaphandle kwama-dumbbells (noma ngesisindo esincane kakhulu).
2. Zingaki izindlela eziphindaphindwayo nezindlela okufanele zenziwe:
- Ukukhula kwemisipha: 10-12 ibuyela kumasethi ama-4-5 anesisindo esikhulu
- Ukuze uthole ithoni elula ye-mygcc nokushisa kwamafutha15-20 povereni 3-4 indlela enesisindo esimaphakathi
3. Yiziphi dumbbells isisindo ukuthatha emuva:
- Ukukhula kwemisipha: isisindo esiphezulu lapho ukuphindwaphindwa kokugcina kule ndlela kwenziwa emandleni okugcina (amantombazane ngokuvamile ayi-10-15 kg)
- Ngemisipha yethoni elula futhi ushise amanoni: isisindo esanele ukukwenza uzizwe umthwalo, kepha kungenza ukuphindaphinda okungu-15-20 (kwamantombazane imvamisa kungu-5-10 kg)
- Kwabaqalayo: i-dumbbell 2-3 kg ngokunyuka kancane kancane kwesisindo
4. Kukangaki ukwenza izivivinyo zomhlane:
- Uma uqeqesha ama-3-4 izikhathi ngeviki ngokwanele ukuqeqesha emuva kanye ngeviki
- Uma uqeqesha ama-5-6 amahlandla ngeviki, ungaqeqesha umqolo wakho kabili ngesonto
5. Iyiphi inhlanganisela yokuzivocavoca yangemuva:
- Uhlobo lwakudala: ngokuzivocavoca kwama-biceps (kulokhu, kufanele uqale ukuzivocavoca umzimba ngokuzivocavoca emuva, bese uya ekuzivocavoca kuma-biceps)
- Enye indlela: ngokuzivocavoca kwemisipha ye-pectoral (isifuba nomhlane kukhona imisipha-abaphikisi, ngakho-ke, abanye abagijimi babaqeqesha ndawonye)
6. Kancane kancane imisipha yakho izojwayela umthwalo, ngakho-ke kuyinto efiselekayo ngokuhamba kwesikhathi ukukhulisa isisindo sama-dumbbells. Ukwenza ekhaya kulula ukuthenga i-dumbbell egoqekayolokho kukuvumela ukuthi ulungise isisindo.
7. Ukuzivocavoca amandla emuva kunika umthwalo oqinile emgogodleni. Nakani inqubo yokuzivocavoca ukugwema ukulimala nokulimala.
8. Ngesikhathi sokwenza amandla okuzivocavoca emuva nge-dumbbells futhi ubandakanyekile ngenkuthalo ama-biceps nama-deltas, ngakho-ke uma usheshe "wavuvukala" imisipha yezingalo ngokuzikhandla, khona-ke ukwenza izivivinyo ezizimele kuma-biceps namahlombe kungancishiswa.
Ukuqeqeshwa kwamandla kwabesifazane: uhlelo lokuzivocavoca +
Amandla okuzivocavoca emuva nge-dumbbells
Lezi zivivinyo ezinhlanu zilungele ukuqeqeshwa kwamandla ekhaya nasejimini. Ukuze uzenze uzodinga i-dumbbell.
Uma ungenaso isikhathi esiningi sokuzivocavoca amandla emuva, ungenza izivivinyo ezi-3-4 ezibalwe. Inani eliqondile lamasethi nama-reps alungisa ngokuzimela ngokuya ngokutholakala kwesikhathi namandla omzimba.
1.Lift efile
Esimeni sokuqala, emuva kuqondile, amahlombe aphansi, isikhathi sokucindezela. Ama-dumbbells athinta amathanga. Amadolo agobile kancane, hambisa isinqe emuva emuva kuze kube emuva kufana phansi. Ama-dumbbells ahamba ngokufana nemilenze. Gcina umhlane wakho uqondile futhi ungavimbeli emuva okuphansi kakhulu. Ukuzivocavoca kungaba okuhlukumezayo, ngakho-ke futhi kungcono ukusebenzisa ama-dumbbells wesisindo esincane. Ngesikhathi sokubulawa kwabafileyo ngaphezu kokubuyisela emuva kusebenza kahle nemisipha yezinqe, ebaluleke kakhulu emantombazaneni.
2.Thola ama-dumbbells emthambekeni
Hlala phansi kancane bese utshekisa i-torso yakho phambili, izinyawo zihlukane ububanzi. Thatha i-dumbbell esandleni sokubamba okuqondile. Isikhundla sangempela. Phakamisa zombili izimbumbulu phezulu ngangokunokwenzeka esifubeni sakho, usakaze izindololwane zakho ezinhlangothini futhi ngaphandle kokushintsha isikhundla se-squat. Yehlisa ama-dumbbells phansi ngemizuzwana embalwa. Isigaxa sihlala simile kulo lonke lolu vivinyo.
3. Donsa i-dumbbell ngesandla esisodwa
Endaweni yokuphumula, squat kancane bese utshekisa phambili isifuba sakho phambili. Beka isandla sakho sobunxele ethangeni lomlenze wesobunxele, bese umlenze wangakwesokudla ushibilika emuva. Isandla sokudla sithatha i-dumbbell ngokubamba okungathathi hlangothi. Isikhundla sangempela. Donsela indololwane emuva, udonse i-dumbbell esifubeni sakho. Izindlu zihlala zimile. Ngemuva kokumiswa isikhashana, buyela endaweni yokuqala. Shintsha izandla lapho indlela isiqediwe. Kwanele ukwenza amasethi ama-3 esandleni ngasinye.
4. Ukuzalela isandla emthambekeni
Kokunye ukuphumula, izinyawo zihlukaniswe ububanzi bamahlombe, amadolo agobile, umzimba utshekele kancane phambili. Bamba ama-dumbbells ngokubamba okungathathi hlangothi, goba kancane izindololwane zakho. Izikhali ziye ezinhlangothini kuze kufike ehlombe (ingalo ephezulu) ngeke ifane nephansi. bamba imizuzwana embalwa bese ubuyisa izandla ndawonye. Gcina ukugoba okuncane ezindololini kulo lonke ukunyakaza. Kulokhu kuvivinya umzimba, kusebenze kahle eDelta.
5. Ukubanjwa kwezandla emuva emthambekeni
Kokunye ukuphumula, izinyawo zihlukaniswe ububanzi bamahlombe, amadolo agobile, umzimba utshekele kancane phambili. Thatha i-dumbbell eqondile. Beka izingalo zakho emuva yonke indlela, ugcine izingalo zakho ziqonde. Qinisa imisipha yangemuva, kepha gcina umzimba umile Kulokhu kuvivinya futhi kusebenza ama-triceps amahle.
Ngama-gifs ngiyabonga isiteshi se-youtube HASfit.
Ukuzivocavoca umzimba emuva ngaphandle kwemishini
Ukuzivocavoca okulandelayo kunconywa ukuthi kwenzelwe ukuqinisa imisipha nokulungisa umgogodla, ukuthuthukisa ukuma nokuvikela izinhlungu zasemhlane nobuhlungu beqolo. Futhi lezi zivivinyo ungazifaka kuhlelo lwakho lwesifundo, uma uthanda ukuziqeqesha ngesisindo somzimba wakhe, kufaka phakathi umsebenzi wamaqembu amaningana emisipha (isebenza kahle ekushiseni amafutha).
Ukuzivocavoca okuphezulu okungama-20 ukuthuthukisa ukuma
1. Ukujikeleza kwesandla ebhandeni
Thatha isikhundla sepulangwe ezandleni, imilenze iqhelelene kancane. Umzimba wakha umugqa oqondile, iqolo elingezansi aligobi, cindezela u-fit. Phakamisa isandla esisodwa phansi bese wenza ukunyakaza okuyindilinga ngengalo eqondile. Buyela endaweni yokuqala. Bese wenza okufanayo ngesandla sesibili. Yenza okuphindaphindwayo okungu-10-12 esandleni ngasinye amasethi ama-2-3.
2. Ukuphakama kwezandla ngentambo ezingalweni
Yehla ube yipulangwe ezingalweni, imilenze iqhelelene kancane. Phinda ubheke ukuma komzimba, kufanele yakhe umugqa owodwa oqondile kusuka ezithendeni kuye ekhanda. Phakamisa ingalo eyodwa phansi bese uyidonsela phambili. Bamba imizuzwana embalwa nengalo engezansi phansi. Bese ngokufanayo welula enye ingalo phambili. Yenza okuphindaphindwayo okungu-10-12 esandleni ngasinye amasethi ama-2-3.
3. Umkhuzi
Yehla esiswini sakho, izingalo zolulelwe phambili, izintende phansi. Ubuso nengxenye yesifuba sakhe kusuke phansi. Ngasikhathi sinye phakamisa ingalo yakho yangakwesokudla nomlenze wesobunxele phezulu phezulu ngangokunokwenzeka, uphakamise ithanga lakho phansi. Cindezela imisipha yangemuva nangokhalweni. Bamba imizuzwana embalwa bese ubuyela endaweni yokuqala. Bese ushintsha izinhlangothi. Phinda ama-reps ayi-12-15 ohlangothini ngalunye lwamaqoqo ama-2-3.
4. I-Hyperextension ngezandla ezihlukanisile
Lokhu kuzivocavoca kuhle kakhulu ekumeni kwakho futhi kuqinisa umgogodla. Lala ngesisu, ikhanda phansi kuMat. Izandla zahlukanisa izintende zezinhlangothi phansi. Phakamisa umzimba ongaphezulu phezulu ngangokunokwenzeka, usike ikhanda nesifuba phansi. Yenza umqansa ukhuphuke ngemuva, hhayi uShay. Bamba imizuzwana embalwa endaweni ephezulu bese wehlisa ikhanda nesifuba sakho phansi. Yenza ukuphindaphinda okungu-15-20, amasethi ama-2-3.
I-5. Superman
Lokhu okunye ukuvivinya umzimba okuwusizo kakhulu kokuma kwakho nomgogodla wakho. Lala ngesisu, ikhanda phansi kuMat. Izikhali zazelulekela phambili, izintende phansi. Phakamisa ngasikhathi sinye kusuka phansi kwekhanda, esifubeni, emathangeni bese uwaphakamisela phezulu phezulu ngangokunokwenzeka. Bamba imizuzwana embalwa bese ubuyela endaweni yokuqala. Ungadonsi intamo phezulu, kugcina isimo semvelo. Yenza okuphindaphindwayo okungu-10-12, amasethi ama-2-3.
Uma kusenzima ukwenza iSuperman yakudala, bese wenza uhlobo olwenziwe lula lwalesi sivivinyo (ungaqala ngqa ngisho nokususa izinyawo zakho phansi):
6. "Inja yokuzingela"
Kepha lokhu, yize kulula, kepha kusebenza kakhulu ukuqinisa emuva nomgogodla. Yehla kuzo zonke izinyawo ezine, ubuyele emuva uqonde bese ugoba kancane emuva engezansi. Ngasikhathi sinye phakamisa ingalo yakho yangakwesokudla nomlenze wesobunxele phezulu phezulu ngangokunokwenzeka bese ubamba imizuzwana embalwa. Shintsha izinhlangothi. Yenza ukuphindaphinda okungu-15-20, amasethi ama-2-3. Ungawenza ube nzima lo msebenzi, uma uphakamisa ingalo nomlenze ophambene ubambe amasekhondi angama-45-60.
Ngokubonga okukhulu kwama-gifs esiteshini se-youtube Intombazane ebukhoma bukhoma futhi UkufanelekaType.
Bona futhi:
- Ungalususa kanjani uhlangothi: imithetho eyi-20 esemqoka + nama-20 izivivinyo ezinhle kakhulu
- Ukuzivocavoca okuphezulu okungama-20 kwezingalo ekhaya
- Ukuqeqeshwa kweTABATA: izinhlelo eziyi-10 zokuzivocavoca zokwehlisa isisindo
Ukuzivocavoca umzimba emuva neminye imishini
Akulula ngaso sonke isikhathi ukuthenga ama-dumbbells asindayo endlu. Okokuqala, badinga ukuthola indawo efulethini. Okwesibili, isisindo esikhulu sedumbbell siyisamba esibizayo. Kulokhu, ungathenga imishini ehlangene ngokwengeziwe. Amabhande ahlukene nama-elastics akabi kubi kunokuqinisa imisipha uma kuqhathaniswa nezisindo zamahhala.
Yini ongayisebenzisa ekuqeqesheni emuva futhi ngama-dumbbells:
- i-expander (ekahle ekuqeqesheni amaqembu emisipha yomzimba ongaphezulu)
- itheyiphu enwebeka (yokuqeqeshwa kwawo wonke amaqembu emisipha, nokwelula)
- izihibe zenjoloba (amathuluzi amahle wokuqeqesha amandla, ikakhulukazi uma unefenisha ekhululekile noma ibha yokubopha)
- amabhande okuqina (afaneleka kakhulu imilenze nezinqe, kodwa futhi angasetshenziselwa umzimba ongaphezulu)
- i-fitball (ikakhulukazi enhle yokuqinisa emuva nangemisipha)
Esixhumanweni sokufunda incazelo eningiliziwe yempahla engenhla. Kubalulekile ukuthi wazi ukuthi zonke lezi zinto ziyabiza kakhulu futhi azithathi ndawo efulethini (ngaphandle kwebhola lokuzivocavoca lapho likhuphukile). Ngakho-ke, ungathenga isethi yamabhendi wokumelana namabhande erabha wokumelana okuhlukile, uwafake eshalofini.
Izicathulo zokugijima zabesifazane eziphezulu ezingama-20 zokuqina
Ukuzivocavoca emuva ngebhande le-elastic
1. Nweba itheyiphu emuva
2. “Uvemvane”
3. Ukwehliswa kwe-tape kwe-diagonal
4. I-tape evundlile evundlile
5. Donsa itheyiphu
Ukuzivocavoca umzimba emuva nge-expander esifubeni
1. Donsa i-expander ngemuva
2. Ukugxila kwe-expander ngesandla esisodwa
3. Donsela enqamula emthambekeni
4. Ukugxila okuvundlile
5. Ukwelula i-expander
Ukuzivocavoca ngamaluphu enjoloba
1. Ukuma okuqondile
2. Ukugxila okuvundlile
3. Ukudonsela izandla esifubeni
4. Nweba izihibe zenjoloba
5. ISragi
Ukuzivocavoca ngamabhendi wokuqina
1. Donsela emuva amabhande enjoloba
2.Donsela amabhande esifubeni sakho
Ukuzivocavoca nge-fitball
1. "Inja yokuzingela"
2. I-Hyperextension
3. Hyperextension ngezandla ngemuva kwekhanda
Lokhu ukuvivinya umzimba okuphansi okuphumelela kakhulu ngama-dumbbell wabesifazane ongakwenza ekhaya ngokuzimela nasesimweni sokuvivinya umzimba. Uyacelwa ukuthi uqaphele ukuthi izivivinyo ezahlukahlukene ungadinga ama-dumbbells ahlukene wesisindo noma amazinga ahlukene wamabhendi wokumelana. Ungesabi ukuzama ngokushintsha inani lamasethi nama-reps.
Bona futhi:
- Ukuzivocavoca okuphezulu okungama-50 kwemisipha yesisu: yehlisa isisindo bese uqinisa umshini
- Ukuzivocavoca okuphezulu okungama-25 kwezinqe nemilenze ngaphandle kwama-squats, amaphaphu nokugxuma
- Ukuqeqeshwa kweTABATA: izivivinyo ezilungiselelwe ezilishumi zokunciphisa umzimba
Ithoni nemisipha, Ngezisindo, Emuva nangokhalweni