45 digiri karkatar da hyperextension

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

Sakonni ga 45 digiri karkatar da hyperextension

Matsakaicin juzu'i na 45-digiri na karkatar da hankali shine motsa jiki mai ƙarfi wanda ke kai hari ga ƙananan baya, obliques, da glutes, haɓaka ƙarfi, sassauci, da kwanciyar hankali gabaɗaya. Yana da manufa ga 'yan wasa, masu sha'awar motsa jiki, ko duk wanda ke neman inganta ainihin ƙarfinsu da yanayin su. Mutane na iya zaɓar wannan motsa jiki don haɓaka aikinsu na motsa jiki, hana ƙananan ciwon baya, ko don taimakawa wajen haɓaka mai ƙarfi, daidaiton jiki.

Yanayinta: tsammanin nuni a nuni 45 digiri karkatar da hyperextension

• Haye hannuwanku akan ƙirjinku ko sanya su a bayan kanku, kuma ku riƙe bayanku madaidaiciya yayin da kuke lanƙwasa gaba a kugu gwargwadon iyawa yayin da kuke ajiye bayanku a kwance.
• Daga wannan matsayi, ɗaga jikin ku zuwa sama ta amfani da ƙananan tsokoki na baya yayin da kuke karkatar da jikin ku a lokaci guda har sai jikin ku yana kusa da kusurwa 45-digiri tare da bene.
• Riƙe wannan matsayi na ɗan lokaci, sa'an nan kuma rage jikinka baya yayin da kake kwance jikinka, komawa zuwa wurin farawa.
• Maimaita motsi, wannan lokacin yana karkata zuwa gefe, don kammala maimaita guda ɗaya. Ci gaba da canza bangarorin don adadin da ake so na maimaitawa.

Lajin Don yi 45 digiri karkatar da hyperextension

• **Motsi Mai Sarrafawa**: Lokacin yin jujjuyawar, tabbatar da cewa kuna yin ta ta hanyar sarrafawa. Ka guje wa motsi masu sauri, masu tayar da hankali wanda zai iya raunana bayan ka. Maimakon haka, mayar da hankali kan jinkirin, sarrafawa mai sarrafawa zuwa gefe ɗaya, sa'an nan kuma komawa zuwa tsakiya kafin juya zuwa wancan gefe. Wannan zai tabbatar da cewa kuna shigar da tsokoki na tsakiya da ƙananan baya yadda ya kamata.
• **A guji wuce gona da iri ***: Kuskure ɗaya na gama gari yayin karkatar da ma'aunin digiri 45 shine wuce gona da iri a baya a saman motsi. Wannan na iya sanya damuwa mara amfani a kan ƙananan baya.

45 digiri karkatar da hyperextension Tambayoyin Masu Nuna

Shi beginners za su iya 45 digiri karkatar da hyperextension?

Matsayin 45-digiri karkatar da hawan hawan hawan jini ana ɗaukarsa matsakaicin zuwa motsa jiki na ci gaba saboda matakin ƙarfin ƙarfin da ma'auni da yake buƙata. Koyaya, tabbas masu farawa zasu iya yin aiki don wannan motsa jiki ta farawa da ainihin abubuwan ƙarfafawa na baya da ainihin. Yana da mahimmanci a lura cewa masu farawa koyaushe yakamata su fara da ma'aunin nauyi da motsa jiki mafi sauƙi don guje wa rauni, kuma yakamata su ci gaba zuwa ƙarin motsa jiki na ci gaba kamar haɓakar haɓakar digiri na 45 lokacin da suka haɓaka isasshen ƙarfi da sassauci. Ana kuma ba da shawarar samun mai horarwa ko ƙwararrun motsa jiki ya jagorance ku ta waɗannan darasi, musamman idan kun kasance mafari. Koyaushe ku tuna don sauraron jikin ku kuma ku daina idan kun ji wani rashin jin daɗi ko zafi. Yana da kyau a yi motsa jiki mafi sauƙi tare da tsari mai kyau fiye da haɗarin rauni ta hanyar ƙoƙarin ƙarin motsa jiki kafin ku shirya.

Me ya sa ya wuce ga 45 digiri karkatar da hyperextension?

• Yin hyperextension 45-digiri karkatar da hankali akan ƙwallon kwanciyar hankali na iya haɓaka ma'aunin ku da kwanciyar hankali.
• Ƙaƙwalwar 45-digiri karkatar da hankali tare da ƙwallon magani na iya ƙara ƙalubalen kuma taimakawa wajen inganta ƙarfin ku da iko.
• Haɗa kettlebell a cikin hawan hawan hawan jini na digiri 45 na iya samar da ƙarin motsa jiki da kuma haɗar da tsokoki.
• Matsakaicin karkatar da ma'aunin 45-digiri tare da ma'aunin idon sawun zai iya taimakawa don ƙara ƙarin juriya, sa ƙananan jikin ku da ainihin aiki da ƙarfi.

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

• Rushewar Rashanci shine babban abin da ya dace kamar yadda kuma suka haɗa da motsin motsi, suna taimakawa wajen ƙarfafa tsokoki na wucin gadi da kuma ƙara yawan motsi na motsi, wanda zai iya inganta tasiri na 45 digiri na hyperextensions.
• Planks na iya zama ƙari mai amfani saboda suna mayar da hankali kan kwanciyar hankali da ƙarfi, wanda ke da mahimmanci don kiyaye tsari mai kyau da daidaituwa a lokacin 45 digiri na karkatar da hyperextensions, rage haɗarin rauni.