Ukususela esemncinci, abazali basifundisa ukugcina umqolo wethu uphelele, kodwa kuncinci kakhulu okuhlawulwa kumzimba wokuzilolonga onokukunceda ukwakha isimo esifanelekileyo nesilungileyo . Kodwa ngenxa yokuphuhliswa kakuhle nokuqiniswa kwe-corset ye-muscular, ayixhomekekanga kuphela kwimbonakalo, kodwa nakwimpilo.
Enye yezihlunu ezinkulu, ezinceda ukugcina umqolo wakho ngqo, kufuna ukunyuselwa okongeziweyo kunye nokusebenza okude. Isisundu esiphezulu kakhulu esisithethayo sithandwa kakhulu phakathi kwamadoda, kuba inceda loo mntu ukuba afumane umfanekiso ngendlela enxantathu. Ubungqina bokuba kuthiwa "amaphiko" kuthathwa njengento ebonisa ubungqina kunye nobugorha, ngoko ke abantu bemidlalo yoluntu banika ingqwalasela ekhethekileyo kwi-push-ups kunye ne-pull-ups, ezama ukupompa amaphiko kunye nomva.
Abasetyhini abaninzi bakholelwa ukuba imisipha emfutshane kakhulu ayifuni ukuba yenzeke, kuba kunokwenzeka ukuba ubude bufana nomntu. Bantombazana abathandekayo, le nto iyingcamango enkulu, ukuze ibhinqa liqhube intaba yeemisipha, kuyimfuneko ukuba isebenze ixesha elide kwaye lukhuni kwiinkqubo ezikhethekileyo kwaye uthathe isondlo sezemidlalo ezikhethekileyo, ngoko ke qalisa ukuqeqesha ngamaqela onke amaqhinga ngesibindi ngaphandle kokwesaba ukufumana umzimba onokuphefumula. Kwaye akukho mzekelo ungayeki usebenziso lwe-latissimus muscle ngasemva, baya kukunceda ufumane i-posture enhle, pha kamisa sakho esifubeni uze uphakamise umva wakho omhle.
Ngoku makhe sijonge indlela yokupompa imisipha yangasemva.
Ukuzivocavoca kwe-latissimus muscle emva
- Uyilo lweedumbbells kwintlambo . Yima ngokuthe tye, iinyawo zamagxa zihluke ngaphandle, zincincike emadolweni, i-torso ifaka phambili kwi-angle engama-45 °, izibonda ezandleni, iingalo ziyancipha. Kancinciza ngokukhawuleza i-dumbbells kwi-waistband, ubambe imizuzwana 2-3 uze ubuyele kwindawo yokuqala. Ngexesha lovavanyo, zama ukugcina iingqamlezo zakho ngaphandle kwendlela, uze ulandelele izihlunu zangemva.
- Ukulima kwe-Dumbbell ukuya kwicala . Yima ngokuthe tye, iinyawo zamagxa zihluke ngaphandle, zincincike emadolweni, i-torso ifaka phambili kwi-angle engama-45 °, izibonda ezandleni, iingalo ziyancipha. Kancinci gxininisa iimbono ngokukhawuleza zibophe ezinqeni kumacala, zibambe imizuzwana 2-3 uze ubuyele kwindawo yokuqala. Ngethuba lokusetyenziswa, qiniseka ukuba imisipha yakho yangasemva isebenza, kwaye awuyi kugoba kwingingqi ye-lumbar.
- Ukunyuka kwamanzi kunye ne-widget grip . Yehla phantsi, faka iingalo zakho kumgangatho ophezulu ngaphezu kobubanzi bamagxa, imilenze kunye. Ncipha ngezantsi kangangoko kunokwenzeka, ubambe imizuzwana 2-3 uze ubuye kwindawo yokuqala. Ngexesha lokusebenzisa, musa ukulala phantsi uze uqinisekise ukuba awuyi kugoba kwisithili esilungileyo.
