Emuva uqeqesho

Amantombazana amaninzi ayalibala ukuqeqesha loo malungu omzimba awanakukubona kwisibuko, umzekelo, umva. Le nxalenye yomzimba iyafanelekela ingqalelo yakho, kuba ngaphandle kwayo awukwazi ukufumana iziphumo ezilungileyo ezivela kwezinye izenzo. Kwakhona, izihlunu zangemva zixhasa umgudu kwindawo efanelekileyo. Ngoko ke, sincoma ukuba sihlole iimvavanyo zokuqeqesha imisipha yomva.

Yintoni abaya kunika uqeqesho lwabafazi?

1. Ukuchaneka kokubaluleka kubaluleke kakhulu kuyo yonke intombazana. Kwaye ukuze umgudu ube kwindawo elungileyo kwaye ungaziveki umthwalo onzima, kufuneka uphucule i-corset yakho ye-muscular.
2. Uza kufumana inqabileyo enqabileyo, amahlombe amahle kunye namacala angenawo nawaphanga.
3. Indlela edibeneyo kwisayithi nganye yomzimba wakho iya kunika umphumo omuhle ngexesha elifutshane.

Izixhobo

Abasetyhini abanako ukusebenzisa iisethi zokuzilolonga ezenzelwe umva. Makhe siqwalasele ngokubanzi iinkcukacha zoqeqesho lobafazi abasemva:

1. Ngaba ukuphindaphinda amaninzi. Ukufezekisa ukukhululeka okufunekayo ukuba wenze okungenani iimpendulo ezi-15.
2. Yenza ifom efanelekileyo, ekusebenziseni kunye nokufa kwayo akuyi kuthatha ixesha elide.
3. Ngaba usebenza ngokungafaniyo: ukulala phantsi, ukuma, ukuhlala, ngoko uza kufezekisa umphumo ofunwayo.
4. Qiniseka ukuba uquka ukunweba phakathi kokuzivocavoca, ukwenzela ukuba umva uguquke.

Ukuzivocavoca kwiimifanekiso

Ngoku makhe siqhubeke nokuzilolonga kwaye sicinge ngomzekelo wokuqeqeshwa kwamandla emva kwendawo yokuzivocavoca.

Njalo qalisa ngokufudumala, kungekho ngaphezu kwemizuzu eyi-15.

1. Hyperextension . Lungisa imilenze yakho kunye nendawo kwindawo yakho ukuze umlenze awukho ngaphezu kwayo. Beka izandla zakho ezilungileyo kwisifuba sakho okanye emva kwentloko yakho. Umsebenzi wakho ukuphakamisa umzimba ukuze umgca ochanekileyo ufumaneke. Yeka imizuzwana embalwa uze uphinde usezantsi. Yenza malunga neendlela ezi-3, nganye yenza izihlandlo ezili-15. Olu luqeqesho oluhle kakhulu lwamahlunu aphezulu kakhulu.
2. Ukufakwa kwebhokisi eliphezulu ukuya esifubeni. Thatha i simulator ngokubanzi kwaye ugobe umva. Ukusebenza kwimimodeli, thabatha amahlombe akho kwaye ukhulise amahlombe akho. Yenza okuphindaphindiweyo okufanayo njengokuqala.
3. I-block of block ephantsi ukuya kwibhande. Hlala ebhentshini, imilenze iguqa ngamadolo, emva koko kufuneka uhlale kwindawo ehamba phambili. Iibhanki kufuneka zixineke ngokubanzi, kwaye iinqongqelo kufuneka zibuyiselwe kumzimba. Inani lokuphindaphinda lifanayo.
4. Deadlift. Ukuqala, i-razmomnites kwaye wenze ukuphindaphinda oku-12 ngentamo engenanto, yehla waya emkhatsini we-shin, amadolo aguqa ngokukodwa ngexesha elifanayo. Emva kokubeka iipaskake ezimbalwa kwaye wenze ezinye iiseti ezintathu. Ukuqala, qeqesha phantsi kolawulo lomqeqeshi.
5. Ukuphosa intonga kwintlambo. Isikhundla somzimba siyafana. Thabatha ibha kwisifuba sakho ngexesha elifanayo, susa i-scapula. Ngaba ukuphindaphinda kwezi-12 kwiindlela ezintathu.

Khumbula ukuba uqeqesho olunjalo lwesisipha zangasemva kufuneka lube nolululwe phakathi kokuzivocavoca. Ngoku khawucinge ngamanye amanyathelo asebenzayo ongayenza ekhaya.

Ukuzivocavoca ngaphandle kokusebenzisa

1. Yimani ngokucacileyo, pha kamisa isandla esinye, uze unciphise enye. Umsebenzi wakho ukufikelela ngaphandle komnye umva emva kwakho kwaye uzibophe ngokukhiya. Ngenxa yolu, usula izihlunu ze-back and spine.
2. Ncike emadolweni nasezandleni. Ufuna ukuphakamisa ingalo enye kunye nomlenze ochaseneyo kunye kunye nexesha elifanayo. Bese uphinda lo msebenzi ngokunye nangonyawo. Ngaba ukuphindaphinda kwama-15.
3. Ngaphandle kokutshintsha isikhundla sokuqala, bhonqa ngasemva kwaye ubambe imizuzwana embalwa, kwaye ngoko kunokwenzeka, yiphakamise, kwaye uhlale. Ngaba ukuphindaphinda kwama-20.

Yenza njalo uqeqesho, kwaye uya kukwazi ukuphumeza iziphumo ezintle.