Ƙarƙashin Ƙarƙashin Ƙasa
Bayani na Faraɗi
Sakonnin ƙafaKokarin.
Kayan aikiAraban jiki
Musulunci Masu gudummawaErector Spinae
Musulunci Masu ɗauke da masu gudummawaGluteus Maximus, Hamstrings
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Ƙarƙashin Ƙarƙashin Ƙasa
Hyperextension na bene wani motsa jiki ne mai matukar tasiri wanda ya fi mayar da hankali ga ƙananan baya, yana taimakawa wajen ƙarfafawa da inganta sassauci a wannan yanki. Yana da kyakkyawan zaɓi ga daidaikun mutane na kowane matakan motsa jiki, musamman waɗanda ke ɗaukar tsawon sa'o'i a zaune ko kuma suna son inganta yanayin su da rage radadin baya. Ta hanyar haɗa wannan motsa jiki a cikin aikin yau da kullum, daidaikun mutane na iya haɓaka ainihin kwanciyar hankali, inganta ingantaccen daidaitawar jiki, da rage haɗarin raunin baya.
Yanayinta: tsammanin nuni a nuni Ƙarƙashin Ƙarƙashin Ƙasa
- Sanya hannayenka a bayan kai, gwiwar hannu zuwa tarnaƙi, kuma ƙafafu sun shimfiɗa gaba ɗaya a bayanka.
- Shaka kuma a hankali daga sama na sama da ƙafafu daga ƙasa gwargwadon yadda za ku iya, ta amfani da tsokoki na baya.
- Riƙe wannan matsayi na ɗan lokaci, tabbatar da kiyaye wuyanka tsaka tsaki kuma kada ku takura shi.
- Exhale kuma sannu a hankali rage jikinka baya zuwa wurin farawa, maimaita motsa jiki sau da yawa kamar yadda aka ba da shawarar.
Lajin Don yi Ƙarƙashin Ƙarƙashin Ƙasa
- Motsa jiki masu sarrafawa: Ka guji yin gaggawar motsa jiki. Kowane motsi ya kamata ya kasance a hankali da sarrafawa, yana mai da hankali kan ƙwayar tsoka da saki. Kuskure na yau da kullun shine yin amfani da hanzari don ɗaga jiki daga ƙasa, wanda zai iya raunana baya da wuyan ku.
- Shiga Mahimmancin ku: Yayin da babban abin da ake mayar da hankali kan haɓakar haɓakar haɓakar haɓakar haɓakar haɓakar haɓakar haɓakar haɓakar haɓakar haɓakar haɓakar haɓakar haɓakar haɓakar haɓakar haɓakar haɓakar haɓakar hauhawar jini shine ƙananan baya, yana da mahimmanci don shigar da tsokoki na asali a duk lokacin motsa jiki. Wannan yana taimakawa wajen daidaita jikin ku da kare kashin baya, yayin da kuma inganta mafi kyawun tsari gabaɗaya.
- Guji Overarching: Kuskure na gama gari wajen yin hawan bene yana wuce baya a saman motsi. Yin wuce gona da iri na iya sanya damuwa mai yawa a kan ƙananan baya, wanda zai haifar da rauni. Maimakon haka,
Ƙarƙashin Ƙarƙashin Ƙasa Tambayoyin Masu Nuna
Shi beginners za su iya Ƙarƙashin Ƙarƙashin Ƙasa?
Ee, tabbas masu farawa za su iya yin motsa jiki na Hyperextension na Floor. Koyaya, yana da mahimmanci a fara sannu a hankali kuma a mai da hankali kan tsari don guje wa duk wani rauni mai yuwuwa. Hakanan yana da kyau a tuntuɓi mai horar da motsa jiki ko ƙwararru don tabbatar da cewa kuna yin shi daidai. Wannan motsa jiki yana da kyau don ƙarfafa ƙananan baya da tsokoki na tsakiya.
Me ya sa ya wuce ga Ƙarƙashin Ƙarƙashin Ƙasa?
- Ƙarfin Kujerar Romawa: A cikin wannan bambancin, kuna amfani da benci na musamman da ake kira kujera Roman don tallafawa kwatangwalo da ƙafafu yayin da kuke yin hyperextension.
- Acline benci Hypexevence: Wannan bambaro ya shafi amfani da m benci don yin hyperrexexinsi, samar da wata kusurwa daban da ƙarfi ga motsa jiki.
- Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙaƙwalwa na Ƙarfafawa: Don wannan bambancin, kuna amfani da bandeji mai juriya da aka makala zuwa wani abu mai ƙarfi a gabanku, yana jawo shi zuwa gare ku yayin da kuke yin hyperextension.
- Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙaƙwalwa na Ƙarfafawa: Wannan bambancin ya haɗa da rike da farantin nauyi ko dumbbell zuwa kirjin ku yayin yin hyperextension, ƙara juriya da ƙarfin motsa jiki.
Me suna da abin da ya sanya ɗaukehawa ga Ƙarƙashin Ƙarƙashin Ƙasa?
- Planks babban aikin motsa jiki ne ga bene a yayin da suke ƙarfafa maharan tsokoki da hana rauni a lokacin hypeerexssions.
- Tsuntsaye Dogs motsa jiki yana cike da hawan hawan bene ta hanyar ƙaddamar da ƙungiyoyin tsoka iri ɗaya ta hanyar daban-daban, musamman ƙananan baya da glutes, yayin da suke shiga cikin mahimmanci da inganta daidaito da kwanciyar hankali.
Karin kalmar raɓuwa ga Ƙarƙashin Ƙarƙashin Ƙasa
- Motsa jiki na hip
- Floor Hyperextension motsa jiki
- Ayyukan ƙarfafa hips
- Ayyukan motsa jiki don hips
- Hyperextension na bene don tsokoki na hip
- Motsa jiki mai jujjuyawar hip
- Hip niyya motsa jiki
- Ayyukan motsa jiki na gida don tsokoki na hip
- Bene Hyperextension motsa jiki
- Ƙarfafa kwatangwalo tare da Hyperextension na bene.