Ukuqeqeshwa emuva kuyinto ebalulekile ekuqhubekeni nasekuthuthukiseni ukukhula komsubathi komsubathi. I-dorsal corset ibandakanyekile cishe kukho konke ukuzivocavoca okuyisisekelo, futhi ngokobukhulu bayo, leli qembu lemisipha liba lesibili, lesibili kuphela emilenzeni. Ungaziqeqesha kanjani kahle futhi yiziphi izivivinyo zangemuva ongazikhetha? Ake sicabangele ngokuqhubekayo.
I-anatomy ejwayelekile
Ngaphambi kokukhetha ukuzivocavoca ukuqinisa imisipha yangemuva, ake siqonde ukwakheka kwale ngxenye yomzimba. Njengasendabeni yabaphenyi, ingemuva akuyona imisipha eyodwa, kepha iqembu lemisipha ehlukene elibhekele amalunga ahlukene. Iningi lazo yimisipha yangemuva ejulile, enesibopho samakhono emoto we-torso. Akusizi ngalutho ukuwajija ngokwahlukana, ngoba asevele ebambe iqhaza cishe kuzo zonke izivivinyo zokuqinisa emuva.
Uma ungacabangi ngemisipha ejulile, khona-ke yonke imisipha yangemuva ingahlukaniswa ngamaqembu amaningi:
- ILatissimus dorsi - banesibopho sokuletha izingalo ndawonye. Ziqukethe izinyanda ezimbili: maphakathi (obhekene nobukhulu bangemuva) kanye ne-lateral, etholakala eduze kwemisipha yamazinyo (enesibopho sokubonakala kwalokhu okubizwa ngokuthi "amaphiko" omsubathi).
- Imisipha ye-rhomboid yangemuva itholakala kungqimba olungaphezulu futhi igijima ngomhlane wonke. Unesibopho sokuhola i-scapula emuva. Ziqukethe imishayo emithathu ehlukene, ngayinye esebenza nganoma yikuphi ukunyakaza.
- Imisipha yeTrapezius yangemuva. Ubhekele ukujikeleza esihlangwini sehlombe. Ziqukethe imishayo emithathu: maphakathi, phezulu nangaphansi.
- Imisipha yeLumbar. Ngaphandle kokuthi abakwazi ukubizwa ngokuthi bakhulu kunabo bonke, banesibopho sokuzinzisa isikebhe futhi badinga isifundo esihlukile esijulile. yakha i-corset yemisipha egcina umzimba womuntu usesimweni esiqondile. Bamba iqhaza cishe kukho konke ukuzivocavoca njengokuqinisa umzimba.
- Imisipha ye-extensor yimisipha emincane egijima ubude bomgogodla. Ukuma okulungile futhi ugcine umzimba usesimweni esiqondile. Bamba iqhaza kuzo zonke izinhlobo zezinduku zokutsheka.
Ukuze ukhombe wonke la maqembu emisipha kudinga indlela ephelele. Ngasikhathi sinye, kunconywa ukuthi usebenze iqembu ngalinye lemisipha ngama-engeli ahlukene, okuzoqinisekisa ukukhula kwendawo kweqembu lezicubu.
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Izincomo ezijwayelekile zokuqeqeshwa emuva
Imigomo ejwayelekile yokupompa emuva icacisiwe kakhulu futhi idinga ukwenziwa okuqinile nokuqinile kwemithetho ethile.
- Ungasebenzisi izivivinyo eziyisisekelo ezinyangeni zokuqala zokuqeqeshwa. Isizathu ukuthi ngaphansi kwamaqembu amakhulu emisipha kulele inqwaba yemisipha emincane, elimala kalula uma i-corset yemisipha ingakhuli ngokwanele. Kungakho noma yimuphi umqeqeshi ezokweluleka ukuthi usebenzise izivivinyo zangemuva ngama-dumbbells noma izivivinyo ku-block simulator enyangeni yokuqala ejimini. Ukuhlukaniswa kokuhlukaniswa kukuvumela ukuthi usebenzise amaqembu amancane emisipha futhi une-amplitude engaguquki, ephephile lapho usebenza ngezisindo ezincane. Kuphela lapho ulungiselela i-corset yakho yemisipha ukucindezeleka okukhulu lapho ungaqala khona ama-Classics ngendlela yokubulala futhi ugobe imigqa.
- Uma ufuna ukukhuphula umphumela wokufa, ungasebenzisi i-deadlift. Njengoba kungazwakala kungavamile, ukuzivocavoca okunamandla kunakho konke kwemisipha yangemuva - i-deadlift - akuvumeli ukuqhubeka kwemithwalo njalo. Lokhu kungenxa yokuthi ama-psoas kanye nemisipha yokufinyelela kukhathala ngokushesha kunemisipha ye-rhomboid. Ngakho-ke, uma ungena ethafeni elinamandla, kufanelekile ukuzivocavoca zonke izivivinyo ezisizayo ngemuva ejimini bese ubuyela kulokho okufile.
- Amasu aqinile. Ngokungafani nokwelula imisipha yezingalo noma yemilenze, ama-sprains kanye ne-micro-dislocations yangemuva kugcwele ukuqhuma kwe-hernia noma izinkinga zomgogodla ngokuzayo. Kungcono ukungasukeli izinsimbi futhi ungazivocavoci ngendlela yomngcele: lokhu kuyingozi empilweni.
- Imisipha emikhulu isabela kahle ezenzweni ezisindayo. Noma ukukhula okuqhubekayo akuyona inhloso yakho, khumbula ukuthi ukuphakama okuphezulu ngezisindo eziphansi ngeke kukusize ukuzivocavoca kwakho emuva.
- Ungasebenzisi amahanisi okuphepha. Yize kuyisici esibalulekile sokuphepha ekuqeqesheni, ibhande likhawulela ukunyakaza emhlane ongezansi, okwenza ukuthi ama-psoas kanye ne-extensors yangemuva bangabe besabamba iqhaza kulo msebenzi. Kungcono ukusebenzisa izinsimbi ezilula futhi ukhethe ukuqhubeka okubushelelezi kwemithwalo.
- Isisekelo + sokuhlukaniswa. Njenganoma yiliphi elinye iqembu elikhulu lemisipha, emuva kuqeqeshwa ngezigaba ezi-2. Okokuqala, ukukhathala okuyisisekelo okuyisisekelo okunesisindo esindayo ngokweqile, lapho-ke ukuqedwa okuqondisiwe kweqembu lemisipha ku-simulator. Lokhu kunikeza umthwalo omkhulu, ngakho-ke i-hypertrophy enkulu.
- Ungasebenzisi izivivinyo ezimbili eziyisisekelo ngosuku olufanayo. Zama ukungazihlanganisi izihlangu ezifayo futhi ugobele imigqa, kanye neziqhumane ezibulala abantu kanye nemigqa ye-sumo.
Ukuzivocavoca umzimba
Iqoqo lokuzivocavoca emuva ngokwesiko liqukethe izivivinyo eziyisisekelo, yize abaqeqeshi abaningi bengakhuthazi ukuqala isisekelo ngenxa yezizathu ezichazwe ngenhla. Cabanga uhla oluphelele lokuzivocavoca nokuzivocavoca ekhaya.
| Ukuzivocavoca umzimba | Iqembu elikhulu lemisipha | Isisulu seqembu lemisipha | Uhlobo lokuzivocavoca | Ikhaya / ihholo |
| Isifiso seNkosi | Kubanzi | Ngezansi kwe-trapezoid + emuva kwethanga | Okuyisisekelo | Eyasekhaya |
| Umshini wokugwedla | Imise okwedayimane | Kubanzi | Okuyisisekelo | Okwehholo |
| Ukufa | Imise okwedayimane | I-lattice + trapezoid + imisipha | Okuyisisekelo | Okwehholo |
| Bent over row | ebanzi | I-Rhomboid + Trapezoid + Emuva kwethanga | Okuyisisekelo | Okwehholo |
| UKettlebell udonsela ebhande | Imise okwedayimane | Ngezansi kwama-lape trapezoid + | Okuyisisekelo | Okwehholo |
| Irowu ngemilenze eqondile | Ama-straight straighters | I-Rhomboid + Lats + Emuva Kwethanga | Okuyisisekelo | Okwehholo |
| Ibha yomugqa enezingalo ezincane | Kubanzi | I-Trapeze + i-straight straighters + emuva kwethanga | Okuyisisekelo | Okwehholo |
| Umugqa webha yomugqa | Inqwaba ephakathi ye-rhomboid | Ama-Lats + phansi kwe-trapezoid + hamstring | Okuyisisekelo | Okwehholo |
| Kuhlwitheke uKettlebell | Ama-straight straighters | Ama-lape we-Trapezium + rhomboid + | Isigwedlo esiyisisekelo | Eyasekhaya nehholo |
| I-kettlebell push emjikelezweni ogcwele | Imise okwedayimane | I-trapeze + i-rhomboid + lats + i-hamstring | Isigwedlo esiyisisekelo | Eyasekhaya nehholo |
| I-Hyperextension | Ama-extensors we-Spine | – | Ukuvikela | Okwehholo |
| Ukugoba nge-barbell emahlombe | Ama-extensors we-Spine | Izintambo ze-Delts + triceps + | Ukuvikela | Okwehholo |
| Ukuqeqeshwa kweBicep ngokukopela | Kubanzi | – | Ukuvikela | Okwehholo |
| Ukuma kwebarbell emi | Ngezansi kwe-trapezoid | Phezulu kwe-trapezoid + deltas engenhla | Ukuvikela | Okwehholo |
| Induku yebhulokhi eqondile | Kubanzi | Imise okwedayimane | Ukuvikela | Okwehholo |
| Umugqa webhulokhi ephezulu yekhanda | Kubanzi | I-trapeze + biceps | Ukuvikela | Okwehholo |
| Ukuvinjelwa okuvundlile | Imise okwedayimane | Kubanzi | Ukuvikela | Okwehholo |
| Ukudonsa uSumo | Ama-straight straighters | I-Rhomboid + Lats + Emuva Kwethanga | Ukuvikela | Okwehholo |
| I-Dumbbell Shrug | Phezulu kwe-trapezoid | – | Ukuvikela | Okwehholo |
| Ama-shrugs ane-barbell ngemuva | Ngezansi kwe-trapezoid | Phezulu kwe-trapezoid | Ukuvikela | Okwehholo |
| Ama-barbell amahlombe angaphambili | Ukugqamisa phezulu kwe-accent | Maphakathi kwe-trapezoid | Ukuvikela | Okwehholo |
| IBurpee | Izisimamisi zomgogodla | Umzimba wonke | Kuyinkimbinkimbi | Eyasekhaya |
| Ipulangwe | Izisimamisi zomgogodla | Umzimba wonke | Kuyinkimbinkimbi | Eyasekhaya |
| Ukuphakama kweDumbbell | Ngezansi kwe-trapezoid | Inqwaba engemuva yama-deltas | Kuyinkimbinkimbi | Okwehholo |
| Umugqa We-Dumbbell | Kubanzi | I-Trapeze + i-rhomboid + emuva kwethanga | Kuyinkimbinkimbi | Okwehholo |
Okuyisisekelo
Ukwenza umhlane, izivivinyo ezine eziyinhloko ngokwesiko zisetshenziswa ngendlela eyinkimbinkimbi.
- Ukufa. Ukuvivinya okuyinhloko ekuphakamiseni amandla nokuphambana. Ibandakanya wonke amaqembu amakhulu emisipha ngokugcizelela okuqinile emisipheni yangemuva ye-rhomboid. Okokuqala, lo msebenzi uthuthukisa ubukhulu bangemuva.
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- Ukudonswa. Umugqa we-barbell ozenzele ngokwakho. Ihlukile engozini yokulimala okuphansi kanye nesisindo somzimba esingaguquki, esikuvumela ukuthi usebenze emuva emuva kokuphindaphinda okuningi. Ukuqhubekela phambili kwemithwalo kusetshenziswa izisindo. Ukugxila okuyinhloko kwalokhu kuvivinya ku-latissimus dorsi.
- Bent phezu barbell umugqa. Uhlobo olunzima kakhulu lokudonsa, oluhlukaniswa ngenqubo eqinile yokwenza kanye nezisindo ezinkulu. Umthwalo omkhulu uwela kuma-lats; kuya nge-angle yokuthambekela nobubanzi bokubamba, kokubili ukushuba nobubanzi bangemuva kungasetshenzelwa. Isebenza ngokuphelele phansi!
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- UBarbell udonsela esilevini. Okuwukuphela kokuvivinya okuyisisekelo ngokugcizelela ekusebenziseni i-trapezius
Ukuvikela
Kepha inani lokuzivocavoca kwesifundo esikhethekile sangemuva likhulu kakhulu. Lokhu kufaka ukusebenza nama-simulators (ama-pulling block), nezinhlobo zama-shrugs, kanye nenguqulo yokukopela yama-biceps wokupompa, ebisetshenziswa ngu-Arnold Schwarzenegger.
Umsebenzi oyinhloko wokuzivocavoca wedwa akukhona nje kuphela ukunikeza umthwalo ofanele eqenjini lezicubu ezihlosiwe, kodwa futhi nokwenza imisipha ejulile engahlangene nokuzivocavoca okuyisisekelo ngenxa ye-amplitude ehlukile.
Ngokwesiko, kunezivivinyo ezi-3 eziyinhloko zokuzihlukanisa egumbini elingemuva.
- Imigqa Ebanzi Ebanzi. Ukuzivocavoca okulungiselela ama-Bell-over Barbell Rows.
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- Donsela ibhlokhi enezingqimba uye ebhandeni. Akuyona enye indlela embi ekuqothulweni kwabantu.
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- Ama-shrugs anama-dumbbells. Ukuzivocavoca okusebenza phezulu kwe-trapezoid.
Ukuzivocavoca ekhaya
Ukwakha umhlane wakho ekhaya akulula. Kuhlobene nokwakheka komzimba. Akunakwenzeka ukuwaphinda ngaphandle kokulinganisa noma umthwalo okhethekile. Futhi lezo zivivinyo ezikuvumela ukuthi ulayishe umhlane wakho ngomzimba wakho ngaphandle kwemishini ekhethekile azisebenzi uma sikhuluma ngemithwalo enzima. Cabanga ngokuzivocavoca okuyisisekelo emuva ekhaya.
- Ukudonswa. Ukuzivocavoca okuyinkimbinkimbi okungenziwa noma ngaphandle kwebha evundlile. Kwanele ukuba nomnyango oqinile ongasekela isisindo sakho. Ungasebenzisa futhi amanye amadivayisi afanayo.
- Isikebhe. Ukuzivocavoca okuhle okuthuthukisa i-rhomboid ne-latissimus dorsi. Le ndlela ilula ngokwedlulele: lala phansi, uphakamise kancane izingalo nemilenze.
- Ibhuloho. Ukuzivocavoca kwe-static bodyweight okuthuthukisa ngokuphelele ama-extensors angemuva ngaphandle kokulimala. Ifanele ukusebenzisa ukutakula noma ukusebenzisa okusekelayo. Kunconyelwe noma ngubani ofuna ukuthuthukisa hhayi amandla kuphela, kepha futhi nokuguquguquka kwemisipha yangemuva.
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- Ukuhamba Kwabalimi. Lokhu kuvivinya kusigaba sokuzivocavoca ekhaya ngoba kungenziwa nganoma yisiphi isisindo sasekhaya. Kwanele ukuthatha izikhwama ezi-2 eziminyene, uzigcwalise ngokulinganayo ngezincwadi bese uqhubeka. Ithuthukisa wonke amaqembu emisipha ngokugcizelela imisipha ye-trapezius. Kukhona ongakhetha ngesimo lunges, okuyinto ngaphezu kwalokho ukulayisha imisipha umlenze.
Ukuzivocavoca ejimini
Ukuze kuthuthukiswe emuva, kuhlinzekwa uhla olukhulu lokuzivocavoca umzimba ejimini, zombili ezinesisindo samahhala nemishini ekhethekile noma ama-simulators. Cabanga ngokuzivocavoca okuyinhloko okuthuthukisa emuva:
- Umugqa webhulokhi ephezulu yekhanda. I-analog ephephile yokudonsa okugcwele. Inomthwalo ohlukanisiwe ngokwengeziwe ngenxa yokuvalwa kwemisipha yokucindezela kanye nemilenze.
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- Buyisela emuva umugqa wokubamba webhlokhi eliphezulu.
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- Umshini wokugwedla. Ukuzivocavoca okuyisisekelo okuhle kakhulu okubandakanya wonke amaqembu emisipha ngokugcizelela kakhulu ama-rhomboids. Ayinawo ama-analogs asekhaya noma anezisindo zamahhala. Kubhekwa njengokuzivocavoca okungokwemvelo kakhulu kokusebenzela emuva ngokuhlukumezeka okuncane.
- Ukugxila kweCrossover. Kwenziwa ngendlela efanayo naku-block trainer. Umehluko omkhulu yi-amplitude ekhululekile. Ngenxa yalokhu kulungiswa, ama-lats nama-rhomboid asetshenzwa nge-engela elinzima kakhulu. Ilungele labo abangawenzi izivivinyo eziyisisekelo ngesizathu esithile noma esinye.
- Ukuxhumanisa okuphansi kwe-crossover.
- I-Hyperextension. Okuwukuphela kwento ebucayi yokuzihlukanisa ejimini ezoqinisa iqolo engezansi futhi inciphise ubungozi bokulimala emuva ngokuzayo
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Izakhiwo zokukhulisa emuva
Cabanga ngezindawo eziyinhloko zoqeqesho zokuthuthukisa ngemuva ejimini nasekhaya.
Qaphela: akukho ukuqeqeshwa kwesifunda etafuleni, ngoba umsebenzi wabo omkhulu ukungasebenzisi imisipha yangemuva, kepha ukunikeza umfutho onamandla we-anabolic hormone ekwakheni umzimba ngokwengeziwe.
| Kuyinkimbinkimbi | Ukuzivocavoca umzimba | Umsebenzi |
| Hlukanisa ngamalati | Ukufudumala okuvuthayo - izikhathi ezingama-20 ibha engenalutho. Umugqa webha emthambekeni ongu-5 * 8 (70% we-re-maximum). Umugqa T-Bar 5 * 5 (60% kaMax) Umugqa webhulokhi ephezulu yekhanda 5 * 20. Ukukopela i-biceps curl - isisindo esincane. | Umsebenzi omkhulu ukugxila kumalati asele ngemuva. Ilungele ukusiza ukwandisa inani lokudonsa kanye nobubanzi emuva ngokuthuthukisa amaphiko. I-biceps curl isetshenziselwa ukukhulisa amandla e-flexor engalo ukuphakamisa umkhawulo kuzisindo. |
| Hlukanisa ku-rhomboid | Ukufudumala okuvuthayo - izikhathi ezingama-20 ibha engenalutho. I-Deadlift 5 * 8 (70% ye-re-maximum). Umshini wokugwedla 5 * 20 Ukweqa ibha esilevini 5 * 5 Vimba ukudonsa ibhande 5 * 20 I-Net biceps curl ebhentshini laseScott 3 * 8 | Isakhiwo esihle sokusebenzela ubukhulu bangemuva, sinzima kakhulu, kepha sinikeza isisekelo esingathi sína sokuqhubeka nokuqeqeshwa kunoma yimuphi umdlalo. Ukuqeqeshwa kwe-Biceps kukuvumela ukuthi wandise izisindo zokusebenza ngokuzayo. |
| Ukuzivocavoca okunephrofayili | Ukufudumala okuvuthayo - izikhathi ezingama-20 ibha engenalutho. I-Deadlift 5 * 8 (70% ye-re-maximum). Vimba ukudonsa ibhande 5 * 20 Umugqa webha emthambekeni ongu-5 * 8 (70% we-re-maximum). Umugqa T-Bar 5 * 5 (60% kaMax) Umugqa webhulokhi ephezulu yekhanda 5 * 20. Ukweqa ibha esilevini 5 * 5 Ama-shrugs anama-dumbbells 3 * 3 (ubuningi besisindo) Ubukhulu be-Hyperextension max * | Ilungele abasubathi abangakwazi ukukhokhela usuku lonke lokuqeqeshwa emuva. Inketho engcono kakhulu yochwepheshe. |
| Ukulungiselela | Ukudonswa kwebhulokhi ephezulu noma ukudonsa 3 * 12 Donsela ibhulokhi enezingqimba 3 * 12 Umshini wokugwedla 3 * 12 Ama-shrugs anama-dumbbells 3 * 12 Ubukhulu be-Hyperextension max * | Isetshenziswa ngenyanga yokuqala yokuqeqeshwa, ngoba i-corset yemisipha ayikakulungeli ukuqeqeshwa kwesekethe yephrofayili. Kwandisa ithoni yamaqembu amancane emisipha. Ngokwengeziwe, kunconywa ukuthi ukwazi ukuphatha kahle i-deadlift nge-bar engenalutho kanye ne-deadlift emthambekeni. |
| Ukubuyiselwa | Ibhuloho 5 - isikhashana Ukuhamba Kwepulazi Isinyathelo Esincane Isisindo Esilula Ubukhulu be-Hyperextension max * Ukudonswa okungekuhle emshinini we-counterweight 5 * 3 Umzimba utsheka ngezindlela ezihlukile Ulenga kubha evundlile isikhashana | Kufanele ukubuyisa ithoni yemisipha ngemuva kwekhefu elide noma ngemuva kokulimala. Zonke izinsimbi nokuphindaphinda kungokwakho. Ngemuva kokuphothula inkambo yokutakula, kunconywa ukutadisha inkimbinkimbi yokulungiselela enye inyanga. |
| Ikhaya | Ukudonswa Ukuzalela izandla nge-expander esifubeni Isisindo esifile ngebhande lenjoloba. Ukudonsa okuvundlile nge-harness Ukuhamba komlimi Ibhasikidi Ibhuloho Ama-Shrugs ananoma yisiphi isisindo esitholakalayo Ukufa kwanoma yisiphi isisindo esitholakalayo | Konke okungakhanywa kukhishwe emuva ekhaya, ukuze kulayishwe ngokungathí sina. |
Ukuzivocavoca ngemishini engajwayelekile
Uma une-expander esifubeni, i-fitball, noma i-rubber band (iluphu yenjoloba) eseduze, khetha leyo ekusebenzela kangcono. Zizokwehlukanisa kakhulu umthwalo wakho futhi zikuvumele ukuthi usebenze imisipha yakho kusuka engela yemvelo ngokwengeziwe. Kufanelekile ekhaya nasehholo.
- Ukuncishiswa kwamahlombe nge-expander esifubeni... Ukuzivocavoca okuyingqayizivele okusebenza zombili i-rhomboid ne-latissimus dorsi. Kubhekwa njengenye yezinzima kakhulu. Ine-amplitude yemvelo kakhulu yabantu.
- Isisindo esifile ngebhande lenjoloba. Uhlobo olulula lokudonsa kanye ne-analogue ephelele yokudonsa kwebhulokhi eliphezulu.
- Ukudonsa okuvundlile ngehhanisi. I-analog ye-block evundlile. Olunye uhlangothi lwe-tourniquet luboshelwe ibhethri (isibambo somnyango, njll.), Umsebenzi oqhubekayo ukuhlala phansi bese udonsela umzimba wakho ku-projectile, uphakamisa umzimba ngokuphelele futhi ungagobi imilenze edolweni.
- I-Fitball hyperextension.
Umphumela
Futhi ekugcineni, ngithanda ukukhipha inkoleloze eyodwa edumile yabesifazane yokuthi ukuzivocavoca ukunciphisa umzimba akukho. Umhlane ungalahlekelwa isisindo, okungukuthi, i-atrophy enemithwalo ethile ekomeni nalapho kulungiswa indlela yokudla. Isibonelo, uma usebenzisa ukuzivocavoca ngemodi yokuphindaphinda okuningi. Kodwa iqolo ngokwalo alilahli isisindo, kungenxa yokuthi imisipha ithola ithoni futhi ibukeka ilungile. Ngokuqondene nokushiswa kwamafutha endawo, nakho akukho. Ngakho-ke, esikhundleni sokuzihlupha ngokuzivocavoca okungaphumeleli, kungcono ucabangisise ngokudla okunomsoco bese uzama ukuhlanganisa izakhiwo eziyisisekelo ezinkulu nokushoda kwekhalori ekudleni.
