45 digiri hyperextension

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

Sakonni ga 45 digiri hyperextension

Aikin motsa jiki na 45-digiri na hawan hawan motsa jiki shine aikin horarwa mai karfi da farko wanda ya fi dacewa da ƙananan baya, glutes, da hamstrings, yana inganta cikakkiyar kwanciyar hankali da lafiyar baya. Ya dace da daidaikun mutane a kowane matakan motsa jiki, daga masu farawa zuwa masu ci gaba, saboda ana iya canza shi cikin sauƙi don dacewa da ƙarfin mutum da iyawarsa. Mutane za su so yin wannan motsa jiki don inganta yanayin su, rage ƙananan ciwon baya, haɓaka wasan motsa jiki, da rage haɗarin raunin baya.

Yanayinta: tsammanin nuni a nuni 45 digiri hyperextension

• Tsaya jikinka madaidaiciya, haye hannayenka akan ƙirjinka ko sanya hannayenka a bayan kai, sannan ka lanƙwasa gaba a kugu gwargwadon iyawa yayin da kake ajiye baya.
• A hankali ɗaga jikinka har sai jikinka ya sake yin layi madaidaiciya, mai da hankali kan yin amfani da tsokoki na baya don yin motsi da guje wa yin amfani da kwatangwalo don ɗaga jikinka.
• Rike a saman motsin na tsawon daƙiƙa biyu don haɓaka ƙanƙantar da baya.
• Rage jikin ku zuwa wurin farawa, maimaita yawan maimaitawar da ake so.

Lajin Don yi 45 digiri hyperextension

• Motsi Mai Sarrafa: Guji motsi ko motsi mai sauri. Maimakon haka, yi aikin motsa jiki tare da jinkirin motsi da sarrafawa. Wannan zai taimaka shigar da tsokoki yadda ya kamata da kuma rage haɗarin rauni. Kuskure na yau da kullun shine yin amfani da kuzari maimakon ƙarfin tsoka, wanda zai haifar da mummunan tsari da rauni mai yuwuwa.
• Tsaya Tsakanin Spine: Yana da mahimmanci don kiyaye kashin baya tsaka tsaki a duk lokacin motsa jiki don hana raunin baya. Ka guji yin zagaye ko wuce kima kirfa bayanka. Madadin haka, kula da ɗan lanƙwan dabi'a a cikin ƙananan baya.
• Matsayin Motsi: Kada ku wuce gona da iri a saman motsi. Kuskuren gama gari shine

45 digiri hyperextension Tambayoyin Masu Nuna

Shi beginners za su iya 45 digiri hyperextension?

Haka ne, masu farawa zasu iya yin motsa jiki na hawan hawan hawan hawan digiri na 45, amma yana da mahimmanci don farawa da nauyin nauyi ko ma nauyin jiki kawai, da kuma mayar da hankali kan tsari da sarrafawa don hana rauni. Hakanan ana ba da shawarar samun mai koyarwa ko ƙwararren mutum ya jagorance ku ta hanyar aiwatar da shi don tabbatar da cewa kuna yin shi daidai. Ka tuna don sauraron jikinka kuma ka daina idan kun ji wani rashin jin daɗi ko ciwo.

Me ya sa ya wuce ga 45 digiri hyperextension?

• Matsakaicin Matsayi na Digiri na 45: Wannan bambancin ya haɗa da riƙe farantin nauyi ko dumbbell don ƙara juriya da ƙalubalen motsa jiki.
• Banded 45 Degree Hyperextension: A cikin wannan bambancin, ana amfani da bandungiyar juriya don ƙara ƙarin matakin wahala ga motsi.
• Ƙafa ɗaya 45 Digiri Haɓakawa: Ana yin wannan bambancin ta hanyar ɗaga ƙafa ɗaya daga benci yayin aikin motsa jiki, ƙara ƙarfi da niyya kowane gefen ƙananan baya daban-daban.
• 45 Degree Hyperextension tare da Twist: Wannan bambancin yana ƙara motsi na juyawa a saman motsa jiki don shigar da obliques da sauran tsokoki.

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

• Glute Bridges kuma na iya haɓaka haɓakar haɓakar digiri na 45, yayin da suke da fifikon glutes da hamstrings, suna ƙarfafa ƙarfi da kwanciyar hankali da aka samu daga haɓakar haɓakawa da haɓaka mafi kyawun matsayi da daidaitawa.
• Ƙarshe, karnukan tsuntsaye suna da kyakkyawan motsa jiki don haɗawa tare da 45 digiri na hyperextensions, kamar yadda ba wai kawai ƙarfafa ƙananan baya da mahimmanci ba, amma kuma inganta daidaituwa da daidaitawa, wanda zai iya inganta tasirin haɓakar haɓakar haɓaka.