Hyperextension

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

Sakonni ga Hyperextension

Hyperextension shine motsa jiki mai fa'ida wanda da farko yana ƙarfafa ƙananan baya, amma kuma yana shiga glutes da hamstrings. Ya dace da kowa, daga masu farawa na motsa jiki zuwa ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararru, waɗanda ke neman inganta ƙarfin su, matsayi, da kuma lafiyar gaba ɗaya. Mutane da yawa za su so yin wannan motsa jiki don rage ciwon baya, haɓaka wasan motsa jiki, ko hana abubuwan da suka shafi baya a gaba.

Yanayinta: tsammanin nuni a nuni Hyperextension

• Tsaya jikinka a mike kuma hannayenka ko dai sun haye a kan kirjinka ko a bayan kanka, wannan shine wurin farawa.
• Fara motsa jiki ta hanyar lanƙwasa a kugu yayin da kuke riƙe baya madaidaiciya, ci gaba da runtse jikin jikin ku har sai ya kusan daidaita kafafunku.
• Sannu a hankali ɗaga jigon ku zuwa matsayin farko ba tare da kirfa baya ba, ta amfani da tsokoki na baya don ɗaga jikin ku.
• Maimaita motsi don adadin da ake so na maimaitawa, tabbatar da kiyaye motsin jinkiri da sarrafawa a ko'ina.

Lajin Don yi Hyperextension

• Motsi masu sarrafawa: Wani kuskure kuma shine saurin motsa jiki da rashin sarrafa motsin. Yana da mahimmanci a yi motsa jiki a hankali da gangan. Wannan ya haɗa da duka matakan motsa jiki na sama da ƙasa. Ta hanyar sarrafa motsinku, za ku iya tabbatar da cewa tsokoki suna aiki yadda ya kamata kuma ba ku dogara da hanzari don kammala aikin ba.
• Shiga Mahimmancin ku: Mutane da yawa suna mantawa da shigar da jigon su yayin yin Hyperextension. Ta hanyar shigar da ainihin ku, zaku iya taimakawa don kare ƙananan baya da kuma ƙara tasirin motsa jiki.
• Kar a wuce gona da iri: Yin wuce gona da iri a saman motsi kuskure ne na kowa wanda zai iya

Hyperextension Tambayoyin Masu Nuna

Shi beginners za su iya Hyperextension?

Ee, masu farawa zasu iya yin motsa jiki na hyperextension, amma yana da mahimmanci don farawa a hankali kuma tare da tsari mai kyau don kauce wa rauni. Ana ba da shawarar samun mai koyarwa ko ƙwararren mutum ya fara nuna motsa jiki. Bugu da ƙari, masu farawa yakamata su fara da nauyin jiki kawai kuma a hankali su ƙara juriya yayin da suke samun kwanciyar hankali da ƙarfi. Kamar kowane motsa jiki, idan akwai wani ciwo, yakamata su tsaya nan da nan kuma su tuntubi ƙwararrun kiwon lafiya.

Me ya sa ya wuce ga Hyperextension?

• Matsakaicin Digiri na 45: A cikin wannan bambancin, mutum yana amfani da benci na hyperextension na 45-digiri, wanda ke ba da damar babban kewayon motsi kuma yana kai hari ga ƙananan baya da hamstrings.
• Tsaye Tsaye: Ana yin wannan bambancin yayin da yake tsaye, ta yin amfani da maƙallan juriya da aka haɗe zuwa ƙaramin anka don samar da juriya.
• Raba HyperexeVeVe: Wannan bambance-bambancen an yi shi ne akan na'urar hyperexinexinexexexexexexexins, da farko da aka yi niyya ga hamsrings, grutes, da ƙananan tsokoki na baya.
• Ƙafafun Ƙafa ɗaya: Ana yin wannan bambancin ta hanyar ɗaga ƙafa ɗaya daga ƙasa yayin motsa jiki, wanda ya kara ƙalubalanci kuma yana taimakawa wajen inganta daidaito da kwanciyar hankali.

Me suna da abin da ya sanya ɗaukehawa ga Hyperextension?

• Shirye-shiryen suna da kyau ga Ƙwararrun Ƙwararru yayin da suke ƙarfafa tsokoki na asali, waɗanda ke da mahimmanci don kiyaye tsari mai kyau da kuma hana rauni a lokacin Hyperextensions.
• Darussan kare tsuntsu kuma suna cika hyperexensions ta hanyar sanya gidajensu na baya da kuma inganta tsokoki da kwanciyar hankali, waɗanda suke da mahimmanci don yin hyperexensions yadda ya kamata.