Dakatar da Hyperextension
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Dakatar da Hyperextension
Dakatar da Hyperextension wani motsa jiki ne mai ƙarfi wanda ke kaiwa ƙananan baya, glutes, da hamstrings, haɓaka ƙarfi, sassauci, da ingantaccen matsayi. Kyakkyawan motsa jiki ne ga daidaikun duk matakan motsa jiki, musamman waɗanda ke neman haɓaka ainihin kwanciyar hankalinsu da lafiyar bayansu. Shiga cikin wannan motsa jiki na iya taimakawa wajen rage ciwon baya, inganta wasan motsa jiki, da kuma tallafawa ƙarfin jiki da daidaituwa.
Yanayinta: tsammanin nuni a nuni Dakatar da Hyperextension
- Jingina gaba kuma sanya hannuwanku a ƙasa, sannan a hankali sanya ƙafafunku cikin kwandon ƙafa na mai horar da dakatarwa.
- Da zarar kun tabbata, ɗaga jikinku na sama daga ƙasa har sai kun kasance cikin layi madaidaiciya daga kan ku zuwa dugadugan ku, kama da matsayi na turawa.
- Rage jikin ku ta hanyar lanƙwasa a kugu da ƙyale hips ɗin ku su koma baya zuwa diddige ku, kiyaye bayanku madaidaiciya da ainihin shiga.
- A ƙarshe, ɗaga jikin ku zuwa wurin farawa ta hanyar tura kwatangwalo a gaba da ɗaga kirjin ku, maimaita wannan motsi don adadin da ake so na maimaitawa.
Lajin Don yi Dakatar da Hyperextension
- Daidaita madaurin ku daidai: Kafin fara motsa jiki, tabbatar da cewa an daidaita madaurin dakatarwa daidai. Ya kamata su kasance a tsayin da ke ba ka damar yin motsa jiki tare da cikakken motsi, amma ba haka ba ne cewa ba za ka iya kula da iko ba. Kuskure na yau da kullun shine saita madauri mai tsayi ko ƙasa da yawa, wanda zai iya sa aikin ya zama ƙasa da tasiri kuma yana ƙara haɗarin rauni.
- Warm Up: Kafin yin Haɓakawa na dakatarwa, yana da mahimmanci don dumama jikin ku, musamman ainihin ainihin ku da baya. Wannan zai
Dakatar da Hyperextension Tambayoyin Masu Nuna
Shi beginners za su iya Dakatar da Hyperextension?
Ee, masu farawa za su iya yin aikin motsa jiki na dakatarwa, amma yana da mahimmanci a fara da ƙananan ƙarfi kuma a hankali ƙara haɓaka yayin da ƙarfi da sassauci suka inganta. Hakanan yana da mahimmanci don kiyaye tsari mai kyau don guje wa rauni. Idan ba ku da tabbacin yadda za ku yi motsa jiki, yi la'akari da yin aiki tare da mai horarwa ko ƙwararrun motsa jiki don tabbatar da cewa kuna yin shi daidai.
Me ya sa ya wuce ga Dakatar da Hyperextension?
- Ƙarfin Kujerar Romawa: Wannan bambancin tushen motsa jiki ne inda kake amfani da kayan aiki na musamman da ake kira kujera Roman don yin hyperextension.
- Ƙarƙashin Ƙarƙashin Ƙasa: A cikin wannan bambancin, kuna kwance a ƙasa kuma kuyi hawan hawan ba tare da wani kayan aiki ba, yana mai da shi babban zaɓi don motsa jiki na gida.
- Acline benci HypexeVe: Wannan bambance-bambancen an yi shi ne a kan wani wuri benci, yana ƙara yawan motsa jiki ta ƙara kashi na nauyi.
- Ana amfani da juriya bandagar Hyperexinsion: Anan, ana amfani da banbanci banbanci don ƙara ƙarin matakin wahalar zuwa haɓakar hyperrexeves, yana sa ya zama mafi ƙalubale da tasiri don ƙarfafa tsokoki na baya.
Me suna da abin da ya sanya ɗaukehawa ga Dakatar da Hyperextension?
- Planks suna da amfani mai amfani ga Suspension Hyperextensions saboda suna ƙarfafa ainihin kuma suna haɓaka kwanciyar hankali, wanda ke da mahimmanci don kiyaye tsari mai kyau da kuma hana rauni a lokacin hawan jini.
- Aikin motsa jiki na Glute Bridge ya cika Dakatarwa Hyperextensions kamar yadda duka motsa jiki ke mayar da hankali kan ƙarfafa glutes da hamstrings, inganta motsi na hip da ƙananan ƙarfin jiki, wanda ke ba da gudummawa ga kyakkyawan aiki a cikin wasanni daban-daban da ayyukan yau da kullum.
Karin kalmar raɓuwa ga Dakatar da Hyperextension
- Suspension Hyperextension motsa jiki
- Ayyukan ƙarfafa baya tare da Dakatarwa
- Horon dakatarwa don baya
- Ayyukan motsa jiki ta hanyar amfani da Suspension
- Suspension Back motsa jiki
- Dakatar da Hyperextension don tsokoki na baya
- Koyarwar tsoka ta baya tare da Dakatarwa
- Dabarun motsa jiki na dakatarwa Hyperextension
- Kayan aikin dakatarwa Komawa motsa jiki
- Advanced Suspension Hyperextension motsa jiki.