Ukudonswa kwehla kungokwehluka okuvamile kokudonsa okudala kubha evundlile. Kuyahluka ngokuthi sihambisa intamo nekhanda siye phambili kancane, ngenxa yalokho isikhundla somgogodla womlomo wesibeletho nowe-thoracic siyashintsha. Umzimba ucishe uqonde ngokuphelele, umgijimi ubekwe ngokungafani naphansi, futhi ukunyakaza kwe-biomechanics kuguqulwe ngokuphelele.
Kulesi sihloko, sizozama ukuthola ukuthi yiziphi izinzuzo nezinkinga zokudonswa okubanzi nokuthi ungakwenza kanjani kahle.
Inzuzo nokulimala
Izinzuzo zokudonsa ngemuva kwekhanda zisobala: ngenxa yesikhundla somzimba esilingana ngokwengeziwe, umthwalo ucishe ugxile ngokuphelele emisipheni emikhulu eyindilinga yangemuva, okuthi ngokuhamba kwesikhathi ibonakale ibanzi emuva. Futhi, ukusebenza ngesisindo sakho kwenza imisipha nemisipha kuqine. Ngenxa yomthwalo ongaguquguquki we-static kuyo yonke imisipha yangemuva, ukukhululeka kuthuthuka kakhulu, njalo ngesonto umqolo uba buhlungu kakhulu futhi usebenze.
Kodwa-ke, lo msebenzi unezinkinga ezihambisana nezici zomzimba zomuntu noma inqubo engalungile yokwenza ukuzivocavoca umzimba. Ake sihlale kuzo ngokuningiliziwe, ngoba zingaba yingozi empilweni yomsubathi.
Ukuvumelana nezimo ezinhlangothini zamahlombe
Abasubathi abaningi bamane nje abanakho ukuguquguquka kokwenza kahle ukudonsa ngemuva kwekhanda kubha evundlile. Iqiniso ngukuthi ngenxa yokuphila ngokweqile, ukuma nokuguquguquka emajoyintini ehlombe konakala kakhulu kubo bonke abasebenzi basehhovisi. Lokhu kukuvimbela ekwenzeni izivivinyo ezifana nokudonsa nokudonsa ngemuva kwekhanda noma umshini wokucindezela i-barbell ohleli ngemuva kwekhanda. Kwezokwelapha, kukhona ngisho negama elikhethekile lale nkinga - i- "computer neck" syndrome. Kuzwakaliswa ngeqiniso lokuthi umuntu ochitha amahora ayi-6-8 phakathi nosuku lokusebenza phambi kwekhompyutha uhlala enwetshiwe ikhanda lakhe, umgogodla wesifuba usontekile, namahlombe atshekele phansi futhi aya phambili. Ngokuhamba kwesikhathi, le nkinga iba engapheli nokuma komzimba kwehla kakhulu. Vele, ukudonsa ngokujwayelekile ngeke kusebenze ngaleyo ndlela. Kubalulekile ukusebenza ngokuguquguquka, ngaphandle kwalokho lokhu kuvivinya okulula kungagcina kulimale wena.
Ukunakwa umgogodla wesibeletho
Ingozi elandelayo engahle ihlotshaniswe nentamo. Angazi ukuthi ivelaphi, kepha wonke umgijimi wesibili ukubheka njengomsebenzi wakhe ukuphonsa ikhanda lakhe emuva ngangokunokwenzeka ngesikhathi sokudonswa. Yisho, ukugxila kangcono emsebenzini wemisipha ebanzi emuva. Kodwa-ke, njengoba ungacabanga, akunakubakho ukuncika phakathi kokuxhumeka kwe-neuromuscular kanye nokuma kwekhanda. Kodwa-ke, ukuthi ikhanda ligobekile emuva kuzocindezela kakhulu imisipha yentamo. Futhi, lokhu kuvame ukuholela ku-neuralgia yomgogodla womlomo wesibeletho noma i-occipital nerve.
Ngokuqapha okukhulu, udinga ukufinyelela ekusebenzeni kokudonsa okubuyela emuva kwabantu abanezinkinga zangemuva. Lokhu kungalethi izinzuzo kuphela, kepha futhi nokulimaza, kulula ukukhulisa izifo ezikhona. Abasubathi abaphethwe yi-hernias, protrusions, scoliosis, kyphosis, osteochondrosis nezinye izifo badinga ukuthola izeluleko eziningiliziwe ngenqubo yokuqeqeshwa kudokotela wabo ngaphambi kokuqala ukuqeqeshwa.
Ukuvivinya umzimba okunesisindo
Okokugcina, awudingi ukwenza lo msebenzi ngesisindo esingeziwe. Ngiyakuqonda, mhlawumbe uzozwa ukuthi unamandla anele walokhu, kodwa kungcono. Iqiniso ngukuthi isikhwama se-rotator ehlombe siyindawo ehlukumezeka kalula yomzimba wethu, futhi ukucindezeleka okukuyo kuyanda kakhulu lapho usebenzisa izisindo ezengeziwe. Ukululama ekulimaleni kungathatha izinyanga ezimbalwa. Kungcono ukwenza ukudonsa ngokubamba okuphindwe kaningi noma ukunciphisa isikhathi sokuphumula phakathi kwamasethi, kuzoba nomqondo omningi kulokhu.
Yimiphi imisipha esebenzayo?
Ukugcizelelwa komthwalo kuwela kuma-lats, trapezius kanye nemisipha emikhulu eyindilinga yangemuva. Futhi, izinhlangano ezinyakazayo ezingemuva zemisipha ye-deltoid, ama-biceps, izingalo zangaphambili, imisipha yamazinyo kanye nemisipha ye-intercostal ibambe iqhaza ekunyakazeni. I-extensors yomgogodla kanye ne-rectus abdominis muscle zizinzile.
Indlela yokuzivocavoca umzimba
Ngaphandle kokubonakala kulula, ukudonsa ngemuva kwekhanda kungukuzivocavoca okucashile. Ungakwenza kalula, kepha ngeke uzizwe kunenzuzo kukho ngokwandisa amandla nokuthola isisindo somzimba. Kungani? Ngoba umzila othize wokunyakaza udinga ukugxilwa kakhulu ekunciphiseni kwemisipha nokwandiswa nokuxhumeka okuhle kwe-neuromuscular. Ngaphandle kwalezi zingxenye ezimbili, uzobe udonsa kuphela ngemizamo yama-biceps. Ngakho-ke, awudingi ukuphoqa imicimbi bese ulinda umphumela osheshayo kusuka kulo msebenzi. Ngeke kwenzeke. Kungcono ukubekezela kanye nemichilo yesihlakala, lapho-ke uzofunda ukuthi ungalujikisa kanjani umhlane wakho ngalokhu kuvivinya umzimba.
Ngakho-ke, inqubo yokwenza ukudonsa ngemuva kwekhanda imi kanjena:
- Bamba ibha ngokubamba okubanzi. Izingalo kufanele zibe banzi kancane kunamahlombe. Letha ikhanda lakho phambili kancane ukuze iqolo lakho elingaphezulu liqonde ngokuphelele. Akunasidingo sokuphonsa intamo yakho emuva noma wehlise ikhanda lakho kakhulu. Futhi empeleni, futhi kokunye, umgogodla wesibeletho ngeke uthi ngiyabonga ngalokhu.
- Njengoba ukhipha, qala ukunyakaza okuya phezulu. Njengoba uvuka, zama ukuletha amahlombe ehlombe ndawonye ukuze kube yimisipha yangemuva, hhayi izingalo, ezifakiwe emsebenzini. Ngasikhathi sinye, zama ukugcina i-trapezoid isesimeni esibi. Qhubeka nokudonsa kuze kufike amasentimitha ambalwa phakathi kwengxenye yekhanda lakho nebha.
- Zihlise kahle, usakaze amahlombe ezinhlangothini njengoba wehla. Ngezansi, qondanisa ngokuphelele, vumela ama-lats ukuba alule kahle futhi aphindaphinde ukunyakaza.
Izakhiwo zeCrossfit ezinokuvivinya umzimba
Sikulethela ukunxenxa izakhiwo eziningana ze-crossfit eziqukethe ukudonsa ngemuva kwekhanda.
| Insimbi | Yenza ama-deadlifts angama-21, ama-chin-ups ayi-15, nama-squats angaphambili ayi-9. Kunemijikelezo emi-3 isiyonke. |
| Uswidi | Yenza ama-chin-ups angama-20, ama-push-up angama-40, nezikwele zomoya ezingama-60. Imizuliswano engu-5 kuphela. |
| UJonesworthy | Yenza ama-air squats angama-80, ama-kettlebell swings angama-40, ama-chin-ups angama-20, ama-air squats angama-64, ama-kettlebell swings angama-32, ama-chin-ups ayi-16, ama-air squats angama-50, ama-25 kettlebell swings, ama-chin-ups ayi-32, ama-air squats angama-32, ama-kettlebell swings ayi-16, ama-chin-ups ayi-8 ekhanda, ama-air squats ayi-16, ama-kettlebell swings ayi-8, ama-chin-ups ama-4, ama-air squats ayi-8, ama-4 kettlebell swing nama-chin-ups ama-2. Umsebenzi ukugcina ngaphakathi kwesikhathi esincane. |
| Viola | Enze ama-barbell thrusters ama-3, ama-pull-ups ama-3, nama-burpees ama-barbell ama-3. Ngomjikelezo ngamunye, engeza ukuphindaphinda oku-3 kokuvivinya ngakunye. Umsebenzi ukuqedela inani eliphakeme lama-rounds ngemizuzu engama-25. |
