Lying Back Extension ni Press ye

• Bahagian Badan: Pinggul
• Peralatan: Berat badan
• Otot Utama: Erector Spinae, Gluteus Maximus
• Otot Sekunder: Hamstrings

Pengenalan kepada Lying Back Extension ni Press ye

Lying Back Extension with Press ye farikoloɲɛnajɛ ye min bɛ kɛ ka kɔ, kɔkolo ani kamankunw laɲini, ka fanga, sɛgɛsɛgɛli ani farikolo bɛɛ lajɛlen ka ɲɔgɔndɛmɛ sabati. A bɛnnen don mɔgɔ kelen-kelen bɛɛ ma farikoloɲɛnajɛ hakɛ bɛɛ la, kɛrɛnkɛrɛnnenya la minnu b’a fɛ k’u jɔcogo ɲɛ ani ka kɔdimi nɔgɔya. Nin farikoloɲɛnajɛ in ka ɲi k’a sababu kɛ a nafa ka bon farikolo kɔnɔna ni sanfɛla barika bonya la, ka farikolo labɛncogo ɲuman sabati, ani ka baarakɛcogo lamagacogo ɲɛ don o don ɲɛnamaya kɔnɔ.

Melakukan: Panduan Langkah demi Langkah Lying Back Extension ni Press ye

• Aw bɛ aw kɔ to a cogo la min tɛ mɔgɔ si ta, aw bɛ aw sanfɛla kɔrɔta ka bɔ duguma ni aw ye aw kɔ fasaw minɛ, ka sɔrɔ ka dumbbells sama ka taa aw disi fan fɛ o waati kelen na ni kurun bolicogo ye.
• Ni mansinw gɛrɛla aw disi la, aw bɛ u digi sanfɛ ka aw bolokɔniw kɔrɔta ka ɲɛ aw ɲɛfɛ.
• Aw bɛ aw sanfɛla jigin dɔɔni dɔɔni ka segin a daminɛyɔrɔ la, ka sɔrɔ ka dumɛriw lasegin aw disi la ka sɔrɔ ka u janya ka segin ka bɔ aw ɲɛfɛ.
• Aw bɛ segin nin lamaga in kan aw b’a fɛ ka segin-ka-bɔnye hakɛ min sɔrɔ, aw bɛ aw jija ka aw lamagacogo kɛ dɔɔni dɔɔni ani ka aw yɛrɛ minɛ walasa ka aw kɔ fasaw sen don a la kosɛbɛ.

Tips untuk Melakukan Lying Back Extension ni Press ye

• Lamaga-lamagali minnu bɛ kɔlɔsi: Ni aw bɛ aw farikolo kɔrɔta, aw bɛ aw bolokɔniw digi duguma ka aw bolokɔniw kɔrɔta ka ɲɛ. Aw bɛ aw yɛrɛ tanga lamaga-lamagaliw ma minnu bɛ wuli walima ka baara kɛ ni fanga ye walasa ka aw yɛrɛ kɔrɔta. Nin ye fili ye min bɛ kɛ tuma caman na, min bɛ se ka kɛ sababu ye ka kɔ ni kɔdimi bila mɔgɔ la. O nɔ na, ​​aw bɛ aw sinsin aw kɔnɔbara doncogo kan ani ka baara kɛ ni aw kɔ fasaw ye walasa ka aw sanfɛla kɔrɔta.
• Kungolo labɛncogo: Aw bɛ aw kɔ to yɔrɔ la min tɛ mɔgɔ si ta ye ni aw bɛ farikoloɲɛnajɛ kɛ. Aw kana aw kɔ sɔgɔsɔgɔ walima ka aw ɲɛ kɔrɔta, barisa o bɛ se ka aw kɔ degun. I ɲɛ ka kan ka kɛ duguma walima ka taa ɲɛfɛ dɔɔni.
• Ninakilicogo ɲuman: Aw bɛ aw lamagacogo ni aw ninakilicogo bɛn ɲɔgɔn ma. Aw bɛ fiɲɛ sama ni aw bɛ aw farikolo jigin ani ka ninakili bɔ ni aw bɛ aw farikolo kɔrɔta ani ka aw bolokɔniw digi ka don

Lying Back Extension ni Press ye Soalan Lazim

Adakah pemula boleh lakukan Lying Back Extension ni Press ye?

Ɔwɔ, daminɛbagaw bɛ se ka Lying Back Extension ni Press degeliw kɛ. Nka, a nafa ka bon ka a daminɛ ni girinya nɔgɔmanw ye walima hali ni girinya tɛ a la hali dɔɔnin walasa ka foroko sɔrɔ ka ɲɛ ani ka joginni bali. A ka ɲi fana ka degelikɛnɛ walima mɔgɔ dɔnbaga dɔ bila ka degeliw ɲɛminɛ walasa ka a kɛcogo ɲuman ni a kɛcogo ɲuman sabati. I n’a fɔ farikoloɲɛnajɛ suguya bɛɛ, ni dimi walima dusukasi dɔ bɛ a la, aw bɛ a jɔ joona ka taa kɛnɛyabaarakɛla dɔ fɛ.

Apakah variasi umum bagi Lying Back Extension ni Press ye?

• Incline Bench Lying Back Extension with Press: Nin fɛn caman ɲɔgɔnna bɛ kɛ incline bench kan, o bɛ dɔ fara gɛlɛya kan i farikolo sanfɛla ni i kɔnɔna na.
• Dumbbell Lying Back Extension with Press: O fɛn caman ɲɔgɔnna ye ka baara kɛ ni dumbbell ye barbell nɔ na, ​​o b’a to i bɛ se ka baara kɛ i farikolo fan kelen-kelen bɛɛ la i yɛrɛ ma.
• Resistance Band Lying Back Extension with Press: Nin fɛn caman ɲɔgɔnna in bɛ baara kɛ ni resistance band ye girinya nɔ na, ​​o bɛ resistance suguya wɛrɛ di ani ka sinsin farikolo muɲuli kan.
• Bolo kelen da kɔfɛla janya ni digidigi ye: O fɛn caman ɲɔgɔnna ye ka farikoloɲɛnajɛ kɛ ni bolo kelen ye a waati kelen na, o bɛ dɛmɛ ka i farikolo fan kelen-kelen bɛɛ bɔ ɲɔgɔn na ani k’i sinsin a kan.

Apakah latihan yang baik sebagai pelengkap untuk Lying Back Extension ni Press ye?

• Dumbbell Rows bɛ dɛmɛ ka kɔ sanfɛla ni kamankun fasaw barika bonya, olu fana bɛ baara kɛ Lying Back Extension with Press waati la, o bɛ sanfɛla fanga ni a jɔcogo ɲɛ.
• Plankiw ye farikoloɲɛnajɛ wɛrɛ ye min bɛ ɲɔgɔn dafa barisa u bɛ farikolo yɔrɔw laɲini, minnu bɛ baara kɛ Lying Back Extension with Press waati la, o la farikolo bɛɛ bɛ balansi ni sabatili ɲɛ.