Bandi hyperextension (banakisɛfagalanw) camanbɔli (hyperextension).

• Bahagian Badan: Bahagian Badan Latihan.
• Peralatan: Alat-latihan.
• Otot Utama: Erector Spinae, Gluteus Maximus

Pengenalan kepada Bandi hyperextension (banakisɛfagalanw) camanbɔli (hyperextension).

Band Hyperextension ye fanga degeli ye min bɛ kɔ duguma-yɔrɔ laɲini fɔlɔ, nka a bɛ kɔkolo ni kɔkolo fana sen don a la, o bɛ dɛmɛ don kɔnɔna bɛɛ lajɛlen sabatili la ani ka jɔcogo ɲɛ. A bɛnnen don mɔgɔ kelen-kelen bɛɛ ma farikoloɲɛnajɛ hakɛ bɛɛ la, kɛrɛnkɛrɛnnenya la minnu b’a fɛ k’u kɔ duguma fanga bonya walima ka kɔ joginw labɛn. Ni aw ye nin farikoloɲɛnajɛ in don aw ka delinako la, o bɛ se ka dɛmɛ don ka baarakɛcogo ɲɛ, ka kɔdimi farati dɔgɔya, ani ka farikoloɲɛnajɛ kɛcogo ɲɛ.

Melakukan: Panduan Langkah demi Langkah Bandi hyperextension (banakisɛfagalanw) camanbɔli (hyperextension).

• Aw bɛ aw jɔ ka ɲɛ ka aw senw bɔ ɲɔgɔn na fo ka se aw kɔ la, aw gɛnɛgɛnɛw bɛ kɔrɔta dɔɔni, ka aw bolokɔniw janya ka ɲɛ ka jigin aw ɲɛfɛ.
• Aw bɛ farikoloɲɛnajɛ daminɛ ni aw bɛ aw biri aw kɔ la, ka aw farikolo jigin dɔɔni dɔɔni ka taa duguma ka aw kɔ to ka tilennen to.
• Aw bɛ aw farikolojidɛsɛ jigin fo a ka surunya duguma, walima fo aw ka a ye ko aw senkɔniw bɛ sɔgɔsɔgɔ.
• Aw bɛ aw farikolo kɔrɔta dɔɔni dɔɔni ka segin a daminɛyɔrɔ la, ka aw kɔkiliw digidigi lamaga sanfɛ. Aw bɛ segin nin wale in kan seginkanni hakɛ ɲininen na.

Tips untuk Melakukan Bandi hyperextension (banakisɛfagalanw) camanbɔli (hyperextension).

• A kɛcogo ɲuman: Aw ye aw jija aw farikolo bɛ a cogo la sani aw ka farikoloɲɛnajɛ daminɛ. Aw bɛ aw jɔ ni aw senw ni ɲɔgɔn cɛ ka se aw kamankun ma, aw gɛnɛgɛnɛw birilen don dɔɔni, ani aw kɔnɔna bɛ don ɲɔgɔn na. Aw bɛ bandi minɛ ni aw bolo fila ye, ka aw bolow kɔrɔta ka bɔ aw ɲɛfɛ, o kɔ aw bɛ bandi sama ka taa aw disi fan fɛ. Aw kana aw kɔ lamini walima ka aw kamankunw kɔrɔta, barisa o bɛ se ka kɛ sababu ye ka aw jogin.
• Lamaga-lamagali min bɛ kɔrɔsi: Aw kana lamaga teliya walima lamaga teliya. O degeliw kunba ye lamaga-lamagali ye dɔɔni dɔɔni, min bɛ kɔrɔsi. O tɛ joginni bali dɔrɔn, nka a bɛ a to fana ko i farikolo yɔrɔw bɛ baara kɛ farikoloɲɛnajɛ bɛɛ kɔnɔ.
• Ninakilicogo : Aw bɛ ninakili bɔ ni aw bɛ bandi sama ka taa aw disi fan fɛ ani ka ninakili don ni aw bɛ segin ka taa

Bandi hyperextension (banakisɛfagalanw) camanbɔli (hyperextension). Soalan Lazim

Adakah pemula boleh lakukan Bandi hyperextension (banakisɛfagalanw) camanbɔli (hyperextension).?

Ɔwɔ, daminɛbagaw bɛ se ka bandi hyperextension degeliw kɛ, nka a nafa ka bon ka daminɛ ni bandi yeelenma ye ani ka u sinsin a cogo bɛnnen kan walasa u kana jogin. Nin farikoloɲɛnajɛ in bɛ kɔkolo duguma-yɔrɔ de laɲini fɔlɔ, nka a bɛ kɔkolo ni kɔkolo fana baara. N’i ​​ye mɔgɔ daminɛbaga ye, nafa bɛ se ka kɛ a la ka degelikɛnɛ walima mɔgɔ min bɛ se kosɛbɛ, o ka dɛmɛ don walasa ka a dɔn ko i bɛ farikoloɲɛnajɛ kɛ ka ɲɛ. I n’a fɔ a bɛ kɛ cogo min na tuma bɛɛ, ni dimi walima dusukasi dɔ bɛ aw la farikoloɲɛnajɛ kɛtuma na, aw bɛ a jɔ joona ka taa farikoloɲɛnajɛla walima kɛnɛyabaarakɛla dɔ fɛ.

Apakah variasi umum bagi Bandi hyperextension (banakisɛfagalanw) camanbɔli (hyperextension).?

• Single-leg Band Hyperextension: Nin cogoya in b’a to i bɛ sen kelen kɔrɔta ka bɔ duguma janya waati la, o bɛ dɔ fara gɛlɛya kan i ka balansi ni i ka core sabatili la.
• Band Hyperextension with a Row: O fɛn caman ɲɔgɔnna in na, i bɛ band row kɛ lamaga sanfɛ, ka farikolo sanfɛla yɔrɔ dɔ fara farikoloɲɛnajɛ kan.
• Band Hyperextension with a Hold: O ye ka bandi minɛ janya sanfɛ fo segin damadɔ ka sɔrɔ ka a bila, ka dɔ fara waati kan min bɛ tension kɔrɔ i farikolo yɔrɔw la.
• Band Hyperextension with a Squat: Nin fɛn caman ɲɔgɔnna in bɛ hyperextension ni squat fara ɲɔgɔn kan, o b’a kɛ farikolo bɛɛ farikoloɲɛnajɛ ye.

Apakah latihan yang baik sebagai pelengkap untuk Bandi hyperextension (banakisɛfagalanw) camanbɔli (hyperextension).?

• Glute bridges ye degeliw wɛrɛ ye minnu bɛ Band hyperextension dafa barisa u bɛ glutes ni hamstrings laɲini kɛrɛnkɛrɛnnenya la, o bɛ dɛmɛ ka kɔkiliw lamagacogo ni u sabatili ɲɛ, o min nafa ka bon hyperextension lamagacogo la.
• Plankiw ye farikoloɲɛnajɛ ɲuman ye min bɛ Band hyperextension dafa ni farikolo yɔrɔw barika bonya ye, minnu bɛ baara kɛ hyperextension waatiw la walasa ka farikolo sabati ani ka kɔ duguma dɛmɛ.