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45 digiri daya kafa hyperextension

Bayani na Faraɗi

Sakonnin ƙafaKokarin.
Kayan aikiAraban jiki
Musulunci Masu gudummawaErector Spinae, Hamstrings
Musulunci Masu ɗauke da masu gudummawaGluteus Maximus

Faraɗiyan da ya kunɓa:

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Sakonni ga 45 digiri daya kafa hyperextension

Matsayin 45 na hawan hawan ƙafa ɗaya shine motsa jiki mai amfani wanda ke kaiwa ga ƙananan baya, glutes, da hamstrings, haɓaka ƙarfi, sassauci, da kuma sautin tsoka gaba ɗaya. Wannan darasi yana da kyau ga masu sha'awar motsa jiki na kowane matakai, daga masu farawa zuwa masu ci gaba, saboda ana iya canza shi cikin sauƙi don dacewa da matakan dacewa da kowane mutum. Mutane na iya so su haɗa wannan motsa jiki a cikin aikin su na yau da kullum don inganta ƙarfin su, daidaito, da matsayi, da kuma rage haɗarin raunin baya.

Yanayinta: tsammanin nuni a nuni 45 digiri daya kafa hyperextension

  • Ka tsare ƙafafunka da ƙarfi a ƙarƙashin sandunan ƙafafu, tare da sakin ƙafa ɗaya kuma a miƙe a bayanka, ka riƙe ɗayan ƙafarka da ƙarfi.
  • Tare da hannuwanku ko dai a kan ƙirjinku ko bayan kan ku, da kuma bayanku a tsaye, lanƙwasa gaba a hankali a kugu gwargwadon iyawa yayin da kuke ci gaba da mika sauran ƙafarku.
  • Da zarar kun kai matsakaicin tsawo, fara ɗaga jikinku na sama yayin da kuke riƙe baya madaidaiciya, kuma ku matse glutes ɗinku a saman motsi.
  • Maimaita wannan motsi don adadin da ake so na maimaitawa, sannan canza kafafu kuma maimaita aikin.

Lajin Don yi 45 digiri daya kafa hyperextension

  • Motsi Mai Sarrafa: Ka guji kuskuren gama gari na amfani da kuzari don karkatar da jikinka sama da ƙasa. Madadin haka, yi amfani da motsi mai sarrafawa don ɗagawa da rage jikin ku. Wannan ba kawai yana rage haɗarin rauni ba amma kuma yana tabbatar da cewa tsokoki suna aiki yadda ya kamata.
  • Shiga Mahimmancin ku: Rike jigon ku a duk lokacin motsa jiki. Kuskure na yau da kullun shine shakata da ainihin, wanda zai haifar da ƙarancin baya. Ta hanyar shigar da ainihin ku, ba kawai ku kare baya ba amma har ma ƙara tasirin aikin.
  • Tsaya Tsakanin Spine: Koyaushe kiyaye kashin baya a cikin tsaka tsaki. Ka guji yin zagaye ko ɗaga baya saboda hakan na iya haifar da rauni.

45 digiri daya kafa hyperextension Tambayoyin Masu Nuna

Shi beginners za su iya 45 digiri daya kafa hyperextension?

Ee, masu farawa za su iya yin digiri na 45 na motsa jiki na ƙafa ɗaya, amma yana da mahimmanci don farawa tare da ma'auni mai sauƙi ko ma babu nauyi kwata-kwata, kuma a mai da hankali kan tsari mai kyau don hana rauni. Yana da kyau koyaushe ka tambayi mai horo ko ƙwararrun motsa jiki don nuna maka yadda ake yin motsa jiki daidai idan ba ka da tabbas. Kamar kowane motsa jiki, sauraron jikin ku kuma dakatar idan kun ji wani ciwo. A hankali ƙara ƙarfi yayin da ƙarfin ku da jimirinku suka inganta.

Me ya sa ya wuce ga 45 digiri daya kafa hyperextension?

  • Matsayin 45-digiri ɗaya na hawan ƙafar ƙafa tare da ma'auni na idon sawun wani bambanci ne, inda kuke ɗaure ma'auni zuwa idon sawun ku don ƙara ƙarin juriya kuma kuyi aiki da glutes da hamstrings da wuya.
  • Ƙwararren ƙafar ƙafa ɗaya na 45-digiri tare da ƙwallon magani shine bambancin inda kuke riƙe ƙwallon magani tare da hannaye biyu yayin yin aikin motsa jiki, ƙaddamar da ainihin ku da ƙara wahala.
  • Matsayin 45-digiri ɗaya na haɓakawa yayin da yake riƙe da dumbbell a hannu a gefe ɗaya kamar ƙafar aiki, yana ƙara ƙarin ƙalubale ga glutes, hamstrings, da ƙananan baya.
  • Ƙwararren ƙafar ƙafa na 45-digiri ɗaya tare da karkatarwa shine bambancin inda kake karkatar da jikinka zuwa ƙafar aiki yayin da kake ɗaga shi, ƙara wani ɓangaren juyi wanda ke shiga cikin ma'auni kuma yana ƙalubalanci ma'auni.

Me suna da abin da ya sanya ɗaukehawa ga 45 digiri daya kafa hyperextension?

  • Har ila yau Bulgarian raba squats na iya haɓaka haɓakar ƙafar ƙafa ɗaya na digiri 45 ta hanyar yin niyya ga glutes da hamstrings, yayin da kuma yin amfani da quads da calves, suna ba da ingantaccen motsa jiki na ƙasa.
  • Glute Bridges kuma na iya haɓaka 45 digiri ɗaya hyperextensions na ƙafafu, yayin da suke keɓance musamman ga glutes da hamstrings, suna taimakawa haɓaka haɓakar hip da kwanciyar hankali, wanda ke da mahimmanci don aiwatar da haɓakar haɓakar yadda ya kamata.

Karin kalmar raɓuwa ga 45 digiri daya kafa hyperextension

  • Motsa jiki na hip
  • 45 digiri motsa jiki hyperextension
  • Ƙafa ɗaya na hawan jini don hips
  • Motsa jiki don ƙarfin hip
  • 45 digiri motsa jiki
  • Horon hawan hawan hawan ƙafa ɗaya
  • Hip-targeting motsa jiki
  • 45 digiri daya kafa hyperextension na yau da kullum
  • Motsa jiki na ƙarfafa hip
  • Ƙafa ɗaya 45 digiri hyperextension.