Ukuzivocavoca okulungile ukuqinisa imisipha yangemuva

Ukuzivocavoca kwemisipha kwaziwa yibo bonke abaqeqeshi nabadlali, kodwa inkinga ngamaphesenti amakhulu kakhulu ukuthi lezi zivivinyo zenziwa ngokungalungile, ngakho-ke ukugxila ngesikhathi sokuqeqeshwa kungokwesisindo esiphezulu kanye nezindlela zokuqeqesha zokukhohlisa imisipha engalungile kanye nokuphindaphinda okungalungile nakho konke. yalesi senzo isusa inzuzo emisipheni yangemuva futhi iphendule Ngokuyisisekelo izivivinyo ezisizayo ezifana ne-biceps brachii kanye nemisipha yangaphambili.

Indlela engcono kakhulu kuzo zonke izivivinyo zemisipha yangemuva iwukuqala kahle ngezisindo ezilula, futhi uvumele ukugxila kwakho ngokugcwele kube semisipha yakho yangemuva kuphela, futhi uvumele ukugxila kwakho kwengqondo kube semisipha yangemuva, nokuthi izandla ziyithuluzi lokulenga kuphela, futhi le ndlela idinga ukuqeqeshwa nokuphikelela ukwephula ifa elingalungile lamasiko ezemidlalo.

Uma ungenza le ndlela, ungakwazi ukwandisa izisindo zakho zokuqeqesha futhi uzobona umphumela oyifunayo ngemva kwalokho.
Izivivinyo ezinhle kakhulu ze-back muscle yilezi:

1 - I-Pulley phambi kwentamo, ukubamba okuhlanekezelwe, ukubamba okuvamile:

Ukushintsha izinqindi kubalulekile njalo ngemva kwesikhashana. Kukhona isibhakela esibanzi phambi kwentamo nesibhakela ₩ noma njengoba sibizwa ngokuthi i-fist V.
Yiqiniso, ukuhlukahluka kubalulekile ukufaka wonke umsipha wangemuva, ngaphansi kokuqondiswa komqeqeshi kanye nombono wakhe wokuzivocavoca kwakho, okumenza ahlukanise izivivinyo zasemuva ngokwesimo somdlali ngamunye.

2 - Ukudonsa ikhwapha nge-Hummer:
Kubalulekile ukuthi ukunyakaza kuwukunyakaza kwe-elliptical okugobile, futhi ngaleyo ndlela kuhlanganisa elinye lamazinga emisipha yangemuva.

3- Ukugwedla izikena:
Esinye sezivivinyo ezibaluleke kakhulu emdlalweni wokwakha umzimba...futhi lokhu kuwukuzivocavoca okusiza ekwandiseni ukushuba nendawo.
Ukuze inzuzo ibe nkulu, ukubamba kufanele kuhluke (ububanzi, obuphakathi, obuncane, obujwayelekile, obuhlanekezelwe).
4- Ukugwedla i-Dumbbell:
Kuwukuzivocavoca okuhle uma kwenziwa ngendlela efanele..futhi kunezindlela ezahlukene zokuwusebenzisa ukuze uhlanganise wonke amazinga omsipha wangemuva..ungadlalwa ngama-dumbbell angawodwa noma amabili futhi aphikisanayo noma ahambisanayo noma ngokusonteka. noma ngokuma ebhentshini noma ngokulala ebhentshini noma ngokukhululeka

5 - Donsa phezu kokubamba okubanzi

Ukwandisa ubukhulu bemisipha ngeke kuzuzwe ngaphandle kokwandisa isisindo sakho nokuzibophezela ekuqeqesheni okuhle nokudla okuhlangabezana nesidingo somzimba wakho sazo zonke izakhamzimba.