Hyperextension

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: Araban jiki

Sakonni ga Hyperextension

Hyperextension shine motsa jiki mai ƙarfi da farko wanda ke niyya ga ƙananan baya, amma kuma yana shiga glutes da hamstrings. Ya dace da daidaikun mutane na kowane matakan motsa jiki, musamman waɗanda ke neman haɓaka ƙarfin baya, matsayi, da kwanciyar hankali gabaɗaya. Ta hanyar yin hyperextensions, wanda zai iya inganta wasan kwaikwayo na wasan kwaikwayo, rage haɗarin raunin da ya faru na baya, da kuma tallafawa mafi kyawun daidaitawar jiki a cikin ayyukan yau da kullum.

Yanayinta: tsammanin nuni a nuni Hyperextension

• Tsare ƙafafunku da ƙarfi akan dandamali kuma ku haye hannuwanku a kan ƙirjinku ko sanya hannayenku a hankali a bayan kunnuwanku; wannan zai zama matsayin ku na farawa.
• Fara motsa jiki ta hanyar lanƙwasa gaba a kugu gwargwadon iyawa yayin da kuke ajiye bayanku a kwance, shaƙa yayin da kuke yin wannan motsi.
• A hankali ɗaga jigon jikin ku zuwa matsayin farko yayin da kuke fitar da numfashi, amma ku guji yin kirƙira bayanku a madaidaiciyar layi.
• Maimaita waɗannan matakan don adadin maimaitawar da aka ba da shawarar, tabbatar da sarrafa motsinku da gangan don guje wa rauni.

Lajin Don yi Hyperextension

• Motsi Mai Sarrafa: Ka guji jarabar yin amfani da kuzari ko gaggauce ta motsa jiki. Madadin haka, mayar da hankali kan motsin jinkiri, sarrafawa. Wannan ba kawai yana rage haɗarin rauni ba, har ma yana haɓaka tsokoki yadda ya kamata.
• Tsakanin Spine: Tsaya kashin baya a cikin tsaka tsaki a duk lokacin motsi. Ka guji zagaye bayanka ko wuce gona da iri a wuyanka, duka biyun na iya haifar da rauni. Maimakon haka, kiyaye kallonka ƙasa da wuyanka a layi tare da kashin baya.
• Yi amfani da Glutes ɗin ku: An ƙera hyperextension don ƙaddamar da ƙananan baya, amma kuma yana shiga cikin glutes.

Hyperextension Tambayoyin Masu Nuna

Shi beginners za su iya Hyperextension?

Haka ne, masu farawa na iya yin motsa jiki na hyperextension, amma yana da mahimmanci a fara da nauyin nauyi ko ma babu nauyi, kuma a hankali yana karuwa yayin da ƙarfin da jimiri ya inganta. Wannan motsa jiki yana da amfani don ƙarfafa ƙananan baya, amma yana da mahimmanci don kula da tsari mai kyau don kauce wa rauni. Idan mutum bai da tabbas game da nau'in su ko yana da tarihin matsalolin baya, yana da kyau a nemi shawara daga ƙwararrun motsa jiki kafin yunƙurin wannan darasi.

Me ya sa ya wuce ga Hyperextension?

• Matsakaicin Digiri na 45: A cikin wannan bambance-bambancen, kuna amfani da benci hyperextension 45-digiri, wanda ke ba ku damar yin aiki da ƙananan baya, glutes, da hamstrings a wani kusurwa daban.
• Ƙwararren Ƙwararren Ma'auni: Wannan sigar ta ƙunshi riƙe farantin nauyi ko dumbbell a ƙirjin ku yayin yin hawan hawan jini, ƙara juriya da ƙarfin motsa jiki.
• Reverse Hyperextension: Ana yin wannan bambancin akan na'ura na musamman ko benci inda za ku ɗaga kafafunku maimakon jikinku na sama, kuna yin niyya ga ƙananan baya da hamstrings.
• Ƙafafun Ƙafa ɗaya: Wannan bambancin ya haɗa da ɗaga ƙafa ɗaya a lokaci ɗaya yayin hawan hawan jini, wanda ke kalubalanci daidaito da kwanciyar hankali yayin aiki da ƙananan baya da glutes.

Me suna da abin da ya sanya ɗaukehawa ga Hyperextension?

• Planks kuma suna haɓaka Hyperextensions yayin da suke haɓaka ainihin kwanciyar hankali da ƙarfi, wanda ke da mahimmanci don kiyaye tsari mai kyau da rage haɗarin rauni yayin yin Hyperextensions.
• Glute Bridges wani motsa jiki ne mai dacewa ga Hyperextensions, yana mai da hankali kan glutes da hamstrings, wanda ke taimakawa wajen inganta ƙarfin jiki da kwanciyar hankali, yana taimakawa wajen aiwatar da Hyperextension.