45 digiri hyperextension

• Sakonnin ƙafa: AyyaAna karin ayyaAna.
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Erector Spinae, Gluteus Maximus
• Musulunci Masu ɗauke da masu gudummawa: Hamstrings

Sakonni ga 45 digiri hyperextension

Aikin motsa jiki na digiri na 45 shine aikin horarwa mai ƙarfi wanda ya fi mayar da hankali ga ƙananan baya, hamstrings, da glutes, yana ba da ingantaccen matsayi, ingantaccen kwanciyar hankali, kuma mafi kyawun ƙarfin jiki gaba ɗaya. Ya dace da duka masu farawa da masu sha'awar motsa jiki na ci gaba, kamar yadda za'a iya daidaita ƙarfin da sauƙi ta ƙara ko cire ma'auni. Mutane za su so yin wannan motsa jiki don gina ƙananan ƙarfin jiki, hana ciwon baya, da inganta wasan motsa jiki.

Yanayinta: tsammanin nuni a nuni 45 digiri hyperextension

• Tsaya jikinka a mike kuma ka lanƙwasa a kugu yayin da kake ajiye bayanka a kwance, ci gaba da runtse jikinka har sai ka ji laushi mai laushi a kan hamstrings.
• Fara tayar da jijiyar ku ta hanyar shimfiɗa ta cikin kwatangwalo tare da baya har yanzu a tsaye, ci gaba da wannan motsi har sai jikin ku ya dace da kafafunku.
• Riƙe wannan matsayi na ƴan daƙiƙa, mayar da hankali kan matse glutes da hamstrings a saman motsi.
• Sannu a hankali rage jikin ku zuwa wurin farawa, maimaita motsi don adadin da ake so na maimaitawa.

Lajin Don yi 45 digiri hyperextension

• Motsi masu Sarrafa: Ka guji yin gaggawar motsa jiki ko yin amfani da kuzari don karkatar da jikinka sama da ƙasa. Wannan zai iya haifar da ƙananan baya ko rauni. Madadin haka, mayar da hankali kan motsin jinkiri, sarrafawa. Rage jikin ku na sama zuwa ƙasa, sannan yi amfani da ƙananan baya da tsokoki don ɗaga jikin ku zuwa wurin farawa.
• Shiga Mahimmancin ku: Wani kuskuren gama gari shine rashin shigar da ainihin lokacin motsa jiki. Koyaushe ku tuna don kiyaye jigon ku yayin motsi. Wannan yana taimakawa wajen kare ƙananan baya kuma yana tabbatar da cewa ana niyya da tsokoki masu dacewa.
• Tsaya Tsakiyar Kashin Baya: Don guje wa takura wuyan ku ko

45 digiri hyperextension Tambayoyin Masu Nuna

Shi beginners za su iya 45 digiri hyperextension?

Ee, masu farawa za su iya yin motsa jiki na hawan hawan hawan hawan digiri na 45, amma yana da mahimmanci don farawa da nauyi mai nauyi ko ma babu nauyi ko kaɗan don tabbatar da tsari mai kyau kuma kauce wa rauni. Hakanan ana ba da shawarar samun mai horar da kai ko ƙwararrun ƙwararrun motsa jiki ya jagorance ku ta hanyar motsa jiki da farko don tabbatar da cewa kuna yin shi daidai. Kamar yadda yake tare da kowane sabon motsa jiki, yana da mahimmanci ku saurari jikin ku kuma kada ku matsa da sauri da sauri.

Me ya sa ya wuce ga 45 digiri hyperextension?

• Ma'auni mai nauyin 45-digiri hyperextension wani bambanci ne inda kake riƙe farantin nauyi ko dumbbell don ƙarin juriya.
• Ƙafafun ƙafa ɗaya na 45-digiri hyperextension shine bambancin kalubale wanda ke aiki daya gefen jiki a lokaci guda don inganta daidaituwa da daidaituwa.
• Ƙwararren hawan hawan hawan 45-banded ya haɗa da yin amfani da ƙungiyar juriya, wanda ke taimakawa wajen ƙara yawan ƙarfin motsa jiki da kuma tafiyar da tsokoki na glute yadda ya kamata.
• Matsakaicin digiri na 45 tare da karkatarwa shine bambancin da ke tattare da motsin motsi don shiga obliques da sauran tsokoki masu mahimmanci.

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

• Glute Bridges kuma sun haɗu da haɓakar matakan 45-digiri yayin da suke mayar da hankali kan ƙarfafa glutes da hamstrings, ƙungiyoyi masu kama da juna da aka yi niyya a cikin hyperextensions, inganta ingantaccen matsayi da rage haɗarin ƙananan ciwon baya.
• Matattu na Romanian wani motsa jiki ne wanda ya dace da 45-digiri hyperextensions, suna yin amfani da hamstrings da ƙananan tsokoki na baya, wanda zai iya haɓaka amfanin haɓakar haɓakar haɓakar haɓakawa da inganta motsi na hip.