Longissimus dorsi kunye nemisebenzi yayo. Indlela ukwakha izihlunu elide emva

izihlunu umva yenye yezinto ezibalulekileyo, ekubeni bathathe inkoliso umthwalo imithambo emininzi. Okubaluleke nangakumbi kunika bodybuilders, leyo inceda ukuphucula inkangeleko, enika umzimba nenkangeleko ezimile V-. Uphuhliso izihlunu umva kunegalelo ngendlela ethile echanekileyo, nto leyo ibaluleke kakhulu kubantu abachitha ixesha elide kwi-computer.

Buyela idlala indima ephambili ekwenzeni imisebenzi esisiseko powerlifting kunye weightlifting. imbaleki ndisiba umva izihlunu, ubunzima ngakumbi ukuba unako ukuvusa, nokuba ube jerk, atyhale, agibiseleke okanye deadlift. Kule yokugqibela umthwalo omkhulu kuthatha izihlunu elide umva. Kuyinto linoxanduva flexion kunye nokwandiswa buti. Eli nqaku liza kuxubusha uqheliso ngokukuko kwizihlunu elide ngasemva.

A bit ukwakheka komzimba

Ubude izihlunu emva ezinye ukuzilolonga isitshixo kwi flexion kunye nokwandiswa buti. Bona ibekwe ecaleni lonke ubude emva, ukuba kufuphi kwekholam vertebral. Ubude izihlunu eziqhotyoshelwe yomqolo, sacrum kunye Amaza encediswa imisipha. Yenza ukuba asebenze ngokusebenzisa umthambo ezifana hyperextension, intonga abafileyo kunye ezifana, echazwe ngezantsi.

Ukongeza, ubude esijikeleza inani kwezinye izihlunu ebalulekileyo, ezibandakanya ngeenxa ebanzi kunye enkulu. Latissimus zisetyenziswa ukuya kakhulu xa ephakamisa kwaye tilting ngentonga onge zibekwe kwindawo empontshwa. Teres umsipha enkulu zibekwe kufutshane phakathi ngasemva, yaye isetyenziswa imithambo efanayo.

Okulandelayo, ugqithele inkcazo olulandelenayo ezinokuthi ukomeleza nokwandisa amandla kunye isixa izihlunu ezinde emqolo.

hyperextension

Kufuneka usebenzise kuyi eyodwa ukuqeqesha kwalapho empontshwa. Zicwangciswe ukuze izileyi zikhabane iyalungiswa ngasentla nje iinyawo ezinamathele kuyi esetyenziswayo ukuba nesigqubuthelo ababetheki kakhulu esinqeni.

Ukuqala isikhundla alandelayo - izandla bawela ngasemva kunye umntla ithe tye ngqo, ngaphandle bend.

Ukuba ukwehlisa umzimba kude kube mzuzu xa uqala ukuba waziva encinane yade kule ndawo esinqeni. Emva kokuba ubuninzi ukwehlisa umzimba emva kwindawo yayo yoqobo kunye uphinde le ntshukumo ukuya amaxesha 20 nganye yeeseti-5.

Uyakwazi futhi ukusebenzisa weighting xa usenza classical kwabonakala kulula kakhulu. Sebenzisa isihlunu kancinci kuya kunceda ukutshintsha kancinci ukuphunyezwa msebenzi, apho umzimba akayi phantsi kuphela, kodwa liphuma ukuya kubude obungaphezulu.

Ezisemathambekeni kwipali

Kumathambeka nge Nge emagxeni akho izihlunu elide benza njengoko ibalulekileyo. Ngelo xesha baleka, amadolo akho kufuneka abe kruthu kancinane, namathambeka kufuneka wenziwe phambi kwexesha xa umzimba uya kuba phantse ngaxeshanye phantsi.

A caveat ephambili yale msebenzi kukuba ubunzima fretboard kunye enekuku wayengekho kukhulu kakhulu, njengoko oku kugxininiswa ubude esihlunwini iya kuncitshiswa yaye umthwalo yonke aya kuya kwindawo izihlunu nomlenze diff.

Umgaqo ukuphunyezwa kwamathambeka kunye Nge emagxeni bakho oku kulandelayo: kuyimfuneko ukwenza iiseti 4 kophindo 10 nganye.

Kwimeko yokufezekisa iziphumo ezihle kumathambeka ngesibonda ungaya notyekelo efanayo, kodwa kuphela indawo ekuhlaleni. Ubunzima projectile kulo mzekelo lincinane kancinci yaye isixa uqeqesho luya kwandisa ukuya kophindo 15 iindlela 5.

kwabafileyo Intonga

Intonga ubunzima oyifunayo kufuneka phambi. Thatha iqokobhe kubalulekile ukuze entanyeni intonga yaba intshi ezimbalwa ukusuka iinyawo njengokubamba kufuneka ibe ngaphezulu kancinci kobubanzi kwamagxa. Kufuneka uhlale phantsi; kwandule ke intshukumo kade kwaye enhle umva phakamisa iintsimbi zakhe phezulu usebenzisa indawo dorsi ombane.

Kukho kwakhona siyabizwa kunye nezihlunu nomlenze ngasemva, kodwa umthwalo wonke kufuneka bangayi kuphela kubo. Ukuze ukulayisha oku lisisiqalo akuzange kwenzeke, kuyimfuneko ukuba bagcine umsebenzi ngokuchanekileyo izixhobo umthambo esele ichazwe ngasentla.

Xa yandisa boom kufuneka zinokuwehlisa phantsi uze uchukumise nje ke ngoko lixhuzule i-phindo entsha. Kule ndlela intamo kumele ukuba zichithe ulwalathiso nkqo ngexesha ngokumyusa ngexesha lisibekele. Musa ukuzama ukuphakamisa intamo esebenzisa inertia, esebenzisa kuphela amandla izihlunu enzulu elide umva.

Xa kukhethwa ububanzi imilenze ekwahlukaneni kufuneka bakhokelwe ingqiqo lobuqu, kuba abanye kuya kuba mnandi kakhulu ukuba enze ngokumiswa kwi emagxeni, kodwa abanye ezikulungele ngakumbi isimbo sumo, apho imilenze avulekela ngaphandle.

Ukwandisa umthamo namandla izihlunu umva kufuneka wenze iiseti ubuncinane 4 nabameli 6 nganye.

donsa

Thatha le bar ube ububanzi obutofotofo. Iinyawo kufuneka bangayichukumisi emgangathweni, uze umzimba kufuneka kuzityeneneza ngokupheleleyo. Ngoku benyuka baya mzuzu xa kwesilevu iyakusichaphazela yaqabela, uze ubambe kule ndawo ngenxa yesibini ubuncinane enye. Emva koko, uhle uze uphinde intshukumo efanayo.

Kufuneka lizakuphindwa batsale bha izihlandlo 10 iiseti-5. Lo msebenzi uncedo olukhulu ukumpompa njani izihlunu elide umva.

Link entanyeni ukuya kwesilevu

Isiqu kufuneka mazilungiswe, bar na ezandleni mazilungiswe ukubambelela ngokubanzi. Ukuxuba iingalo ngesandla kwaye phakamisa entanyeni ukuya kwinqanaba kusesilevini, beme phezulu ukuze yesibini enye, uze shell kancinane obusezantsi kwindawo yokuqala. Yenza ukuba koboniso lwe-15 kule umthambo iindlela 5.

Ukubeka aksenti phezu izihlunu emqolo, ingakumbi, nobude, kuyimfuneko ukuba ukhethe ubunzima olwaneleyo le projectile. Ukuba ngexesha umsebenzi umthwalo ngasemva va embi, kuyimfuneko ukuba ukwandisa ubunzima kancinci kwaye dibanisa ukuya logama nje ngexesha boom okukunyusa iya waziva kulo lonke akhululeke umva.

isiphelo

Yonke imisebenzi echazwe ngasentla ziya kunceda ukomeleza izihlunu elide ngasemva, ukuze ngokwenjenjalo kuphuculwe ukuma ngokubanzi, kwakunye nokwandisa umthamo okanye amandla abo.

Akukho mfuneko ukukhetha up kakhulu ubunzima projectile, njengoko unako buhlungu umva sakho kuphela kwaye zibangela izifo ezifana Ithemba intervertebral.