Izinto eziluncedo zokwandiswa ngasemva

Izinto eziluncedo zolwandiso lwangasemva1

Ukwandiswa kwangasemva ngumsebenzi owenziwe kwibhentshi yokwandisa ngasemva, ngamanye amaxesha kuthiwa yisihlalo saseRoma.Njengoko i-spinal flexion iyenzeka, ijolise kwi-spinae ye-erector ukunceda ukwandisa amandla kunye nokuzinza kwi-back back and hip flexors.I-hamstrings inendima encinci, kodwa ayilona iqela eliphambili lemisipha esetyenziswe kulo msebenzi.

Ukongezwa ngasemva ngumsebenzi oluncedo kubaphakamisi kuba komeleza izizinzi ezisetyenziswa kwi-squats kunye ne-deadlifts kwaye kunokuphucula amandla akho okuxhasa undoqo wakho.Ikwajolise kwizihlunu ezisetyenziselwa ukunceda ukuvala i-deadlift, iyenze ibe ngumthambo onenzuzo kubaphathi bamandla abalwa nayo.

Ngaphezu koko, kukuzilolonga okukhulu kumntu osebenza edesikeni, njengoko ukuqinisa i-glutes kunye nomqolo osezantsi kunceda ukuchasana nemiphumo yokuhlala imini yonke.


Ixesha lokuposa: Aug-01-2022