Behind-the-Neck Press: Kuyeza Ubwino ndi Zowopsa

Zamkati

• Zimatheka bwanji?
• Zimagwira minofu yanji?
• Phindu lake ndi chiyani?
• Koma kodi sizowopsa?
• Kodi pali njira zina zomwe zimapindulitsanso chimodzimodzi?
• 1. Makina osindikizira kumbuyo kwa khosi okhala ndi ma dumbbells
• 2. Makina osindikizira
• Mfundo yofunika

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Kusindikiza kumbuyo kwa khosi ndizochita zolimbitsa mapewa anu. Ndizosiyana pamakina osindikizira, omwe amadziwikanso kuti makina osindikizira.

Ndichimodzi mwazinthu zotsutsana kwambiri pamakampani olimbitsa thupi chifukwa zitha kupsinjika kwambiri m'khosi ndi m'mapewa.

Ngakhale ndizotheka kuchita zolimbitsa thupi, sizikhala za aliyense. Ngakhale okweza zapamwamba ayenera kugwira ntchito ndi wophunzitsa kuti akhale otetezeka.

Zimatheka bwanji?

Makina osindikizira kumbuyo kwa khosi amatha kuchitika atakhala kapena kuyimirira. Ngati mwatsopano pa masewera olimbitsa thupi, yambani ndi mtundu wokhala pampando wolemera. Muthanso kugwiritsa ntchito benchi yoyang'ana kumbuyo kuti muthandizidwe.

1. Khalani ndi cholembera pamisampha yanu. Bzalani mapazi anu pansi ndi mawondo anu atapindika pa madigiri 90.
2. Gwirani kapamwamba, manja otambalala kuposa m'lifupi mwamapewa ndi kanjedza moyang'ana kutsogolo. Konzani mutu wanu ndikufinya masamba anu amapewa palimodzi, kusunga magongono anu pansi pa bala.
3. Tulutsani ndi kukanikiza bala molunjika, ndikulumikiza ndi mutu wanu. Imani pang'ono.
4. Inhale ndipo pang'onopang'ono mubwere kumalo oyambira.
5. Yambani ndi gulu limodzi la maulendo 12 mpaka 15.

Ngati mutha kuchita masewerawa mosamala, mutha kupita patsogolo pamtundu woyimirira. Zimakhudza kuyenda komweko ndi barbell pachithandara.

Mukamapanga mtundu uliwonse, yambani ndi chida chowala. Wophunzitsa wanu akhoza kukuthandizani kusankha kulemera koyenera.

• Nthawi ya gawo lokwera, pewani kusunthira mutu kapena kubwerera mtsogolo.
• Pulogalamu ya gawo lotsikira iyenera kukhala yokoka pang'onopang'ono komanso yolamulidwa. Pewani kulola bala kuti ibwererenso poyambira.

Zimagwira minofu yanji?

Makina osindikizira kumbuyo kwa khosi amagwiritsa ntchito:

• kutsogolo, kunja, ndi kumbuyo kwa deltoids (mapewa)
• misampha, kapena trapezius (kumtunda kumbuyo)
• triceps brachii (kumbuyo kumtunda)
• Serratus anterior (khwapa pamwamba pa nthiti)

Mukamaliza kuimirira, makina osindikizira kumbuyo kwa khosi amakutsutsaninso pakati ndi miyendo.

Phindu lake ndi chiyani?

Kugwira ntchito phewa lanu, kumbuyo kumbuyo, ndi mikono yakumtunda ndi njira yabwino kwambiri yopititsira patsogolo mphamvu zamthupi. Zimathandizanso kukhazikika pamapewa komanso kuyenda.

Mapewa olimba amakulolani kuti muziyenda mosiyanasiyana, kuphatikiza:

• kukweza
• kukoka
• kukankhira
• kukhomerera

Kuphatikiza apo, kukhazikika pamapewa ndi kuyenda kumachepetsa chiopsezo chanu chovulala paphewa komanso kuvulala.

Koma kodi sizowopsa?

Makina osindikizira kumbuyo kwa khosi amakhalanso ndi nkhawa zambiri pamakina anu ozungulira, omwe amalimbitsa zolumikizana zanu. Udindowu ndiwovuta. Ngati simukuyenda bwino paphewa, kapena ngati mukulemera kwambiri, mutha kung'amba minofu ya phewa.

Mutha kupwetekanso khosi lanu. Panthawi yotsika, barbell imatha kugunda khosi kapena kumbuyo kwa mutu wanu. Imawonjezeranso kupsinjika paminyewa ya khosi lanu.

Chifukwa cha zoopsa izi, ndibwino kungoyesa kusindikiza kumbuyo kwa khosi ngati muli:

• kuyenda mokwanira phewa ndi kukhazikika
• kukhazikika kwa thunthu
• kuyenda bwino kwa msana wa thoracic (kumtunda)

Osatsimikiza ngati mungakwanitse kulipira? Wophunzitsa wanu akhoza kukuthandizani kuyimba foni.

Muyeneranso kupewa kusunthika ngati mwapweteka kale kapena pakali pano.

Kodi pali njira zina zomwe zimapindulitsanso chimodzimodzi?

Ngati muli ndi nkhawa zodzipweteka mukamachita kusindikiza kumbuyo kwa khosi, njira zingapo zimapindulitsanso chimodzimodzi popanda chiopsezo chochepa.

Zochita zotsatirazi zikuwongolera mapewa anu popanda chiopsezo chowonjezeka.

Komabe, ngati muli ndi mbiri yamavuto apamapewa, ndikofunikira kugwira ntchito ndi wophunzitsa nokha. Amatha kunena zakusinthidwa kwina kuti mukhale otetezeka.

1. Makina osindikizira kumbuyo kwa khosi okhala ndi ma dumbbells

Makina osindikizira kumbuyo kwa khosi nthawi zambiri amachitika ndi barbell, koma kugwiritsa ntchito ma dumbbells payekha kumachepetsa chiopsezo chanu chovulala.

Mosiyana ndi ma barbells, ma dumbbells samasunga mikono yanu pamalo okhazikika. Izi zimaika nkhawa zochepa pamapewa anu chifukwa mutha kuyenda m'njira yachilengedwe.

Ndi ma dumbbells, mapewa anu amathanso kupita patsogolo pang'onopang'ono. Kumbali ina, ma Barbell amafunikira kukulitsa kwambiri ndikulanda.

Umu ndi momwe mungasunthire ndi ma dumbbells:

1. Khalani pa benchi, mapazi obzalidwa pansi ndi mawondo pa madigiri 90. Pumutsani ma dumbbells pa ntchafu zanu. Kwezani ma dumbbells paphewa pamodzi, kanjedza moyang'ana kutsogolo.
2. Finyani masamba anu paphewa palimodzi ndikusunthira zigongono mmbuyo, mutanyamula zodulira kumbuyo kwanu.
3. Konzani maziko anu. Tulutsani ndi kukanikiza ma dumbbells molunjika, kuti muwagwirizane ndi mapewa anu. Imani pang'ono.
4. Inhale ndipo pang'onopang'ono mubwerere poyambira.
5. Yambani ndi gulu limodzi la maulendo 12 mpaka 15.

Kuti mukhale wosavuta, gwiritsani ntchito dumbbell imodzi panthawi. Iyi ndi njira yabwino yosinthira pang'onopang'ono mphamvu yamapewa.

Mtundu woyimirira ndi wovuta chifukwa umathandizanso pakati ndi miyendo. Kuti muchite izi, imani ndi mapazi anu mulifupi-phewa ndikutsatira malangizowo.

Gulani ma dumbbells pa intaneti.

2. Makina osindikizira

Makina osindikizira amapewa siowopsa chifukwa mumakhala ndi kulemera patsogolo pa thupi lanu.

Monga mtundu wakumbuyo kwa khosi, makina osindikizira amapewa amalimbana ndi ma deltoid, triceps, ndi trapezoids. Zimagwiranso ntchito minofu ya pectoral pachifuwa.

Kuti musamuke:

1. Khalani ndi bala pamwamba pamapewa anu akutsogolo. Bzalani mapazi anu pansi ndi mawondo anu pamadigiri 90. Gwirani kapamwamba, manja otambalala kuposa m'lifupi mwamapewa ndi kanjedza moyang'ana kutsogolo.
2. Chotsani barbell mchombo ndikuchigwira pachibwano. Konzani mutu wanu, finyani masamba anu palimodzi, ndikuloza zigongono zanu patsogolo.
3. Tulutsani ndi kutambasula manja anu kuti mukankhire barbell mmwamba, ndikulumikiza ndi mutu wanu. Imani pang'ono.
4. Inhale ndipo pang'onopang'ono mubwere kumalo oyambira.
5. Yambani ndi gulu limodzi la maulendo 12 mpaka 15.

Muthanso kusindikiza phewa ndi ma dumbbells kapena mutayima.

Mfundo yofunika

Kusindikiza kumbuyo kwa khosi ndizochita zolimbitsa mapewa anu. Komabe, imatha kuyika pakhosi ndi pamapewa anu mavuto, anthu ambiri amalangiza motsutsana nayo.

Ngati muli ndi kuyenda kosafunikira komanso kukhazikika, ndibwino kupewa kusunthaku. Mungafune kuyesa zolimbitsa thupi zina zomwe zimagwira mapewa anu popanda chiopsezo.