45 digiri Tsawo Baya

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Erector Spinae

Sakonni ga 45 digiri Tsawo Baya

Matsayin 45 Back Extension shine ƙarfin horo na horo wanda da farko ke kai hari ga ƙananan baya, amma kuma yana shiga glutes da hamstrings. Ya dace da daidaikun mutane a duk matakan motsa jiki, daga masu farawa zuwa masu ci gaba, saboda ana iya gyara shi cikin sauƙi don dacewa da ƙarfin mutum da sassauci. Wannan motsa jiki yana da amfani don inganta matsayi, rage ƙananan ciwon baya, da kuma inganta ƙarfin baya da kwanciyar hankali, yana sa ya zama abin sha'awa ga kowane aikin motsa jiki.

Yanayinta: tsammanin nuni a nuni 45 digiri Tsawo Baya

• Haye hannuwanku akan ƙirjinku ko sanya hannayenku a bayan kanku, kiyaye madaidaiciyar baya da tsaka tsaki.
• Sannu a hankali rage girman jikin ku zuwa ƙasa har sai kun kasance a kusan kusurwar digiri 90 tare da kafafunku, tabbatar da cewa kuna lanƙwasa a hips ba kugu ba.
• Dakata na ɗan lokaci a ƙasan motsi, sannan a hankali ɗaga jikin ku zuwa sama ta hanyar shimfiɗa kwatangwalo har sai kun dawo wurin farawa.
• Maimaita wannan motsi don adadin da ake so na maimaitawa, tabbatar da cewa kuna kula da motsi mai sarrafawa a duk lokacin motsa jiki, kuma ku guje wa haɓaka baya a saman motsi.

Lajin Don yi 45 digiri Tsawo Baya

• Motsa jiki masu sarrafawa: Guji motsi ko motsi mai sauri. Maimakon haka, yi motsa jiki a hankali, sarrafawa. Wannan ba kawai yana rage haɗarin rauni ba amma har ma yana ƙara tasirin aikin ta hanyar shigar da tsokoki a duk tsawon motsi.
• Matsayin Da Ya dace: Tsaya bayanku madaidaiciya kuma ku guji zagaye kafadu ko kirfa bayanku da yawa. Wannan yana da mahimmanci don hana raunin da ya faru da kuma tabbatar da cewa an yi niyya ga tsokoki masu dacewa.
• Fasahar Numfashi: Numfashi yayin da kake runtse jikinka da numfashi yayin da kake ɗaga jikinka. Wannan zai taimaka wajen kiyaye ƙwanƙwasawa kuma ya hana ku riƙe numfashi, wanda zai iya ƙara hawan jini.
• Kar ku wuce gona da iri: Ka guji jarabar kara tsawaita baya a wurin

45 digiri Tsawo Baya Tambayoyin Masu Nuna

Shi beginners za su iya 45 digiri Tsawo Baya?

Ee, masu farawa zasu iya yin motsa jiki na 45 Back Extension. Duk da haka, yana da mahimmanci a fara da nauyi ko ma babu nauyi kwata-kwata, kuma a mai da hankali kan tsari mai kyau don guje wa rauni. Kamar kowane sabon motsa jiki, ana ba da shawarar samun mai koyarwa ko gogaggen mutum ya jagorance ku ta hanyar aiwatar da shi don tabbatar da cewa kuna yin shi daidai. Har ila yau, yana da mahimmanci don sauraron jikin ku kuma kada ku matsa sosai idan kun ji wani rashin jin daɗi.

Me ya sa ya wuce ga 45 digiri Tsawo Baya?

• Ƙafa ɗaya-Ƙafa 45-Digiri Baya Tsawo: Wannan bambancin ya haɗa da yin aikin motsa jiki tare da kafa ƙafa ɗaya, wanda zai iya taimakawa wajen ƙaddamar da kowane gefen baya na baya daban-daban.
• 45-Degree Back Extension tare da Twist: Wannan bambancin ya haɗa da karkatar da jikin ku zuwa gefe ɗaya a saman motsi, wanda zai iya taimakawa wajen shiga cikin obliques da sauran tsokoki.
• 45-Degree Back Extension with Resistance Bands: Wannan bambance-bambancen ya haɗa da haɗa ma'aunin juriya zuwa na'ura da jikinka, wanda zai iya ƙara wani nau'i na juriya ga motsa jiki.
• 45-Degree Back Extension tare da Riƙe: Wannan bambancin ya haɗa da riƙe matsayi na sama na motsa jiki na 'yan seconds, wanda zai iya taimakawa wajen ƙara lokaci a ƙarƙashin tashin hankali da kunna tsoka.

Me suna da abin da ya sanya ɗaukehawa ga 45 digiri Tsawo Baya?

• Shirye-shiryen na iya haɓaka fa'idodin 45 digiri na Ƙarfafa baya ta hanyar ƙarfafa tsokoki masu mahimmanci, wanda ke taimakawa wajen kula da tsari mai kyau da daidaituwa a lokacin motsa jiki na baya.
• Glute Bridges kuma na iya haɗawa da 45 digiri na baya na baya saboda suna ƙaddamar da ƙananan baya da glutes, kama da haɓakar baya, kuma zasu iya taimakawa wajen inganta motsi na hip da kwanciyar hankali, wanda ke da mahimmanci don yin gyaran baya daidai.