Hyperextension
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Hyperextension
Hyperextension wani motsa jiki ne na horarwa mai ƙarfi wanda ke kaiwa ga ƙananan baya, amma kuma yana haɓaka glutes da hamstrings. Yana da manufa ga daidaikun mutane waɗanda ke neman inganta yanayin su, ƙara ƙarfin ƙananan baya, da hana rauni. Ta hanyar haɗawa da haɓakawa a cikin ayyukan yau da kullun, mutane na iya haɓaka ainihin kwanciyar hankali, tallafawa kashin bayansu, da haɓaka aikin su a cikin sauran wasanni da ayyukan yau da kullun.
Yanayinta: tsammanin nuni a nuni Hyperextension
- Fara da jikin ku a madaidaiciyar layi, fuskantar ƙasa, tare da hannayenku ko dai a haye kan ƙirjinku ko bayan kan ku.
- Fara motsa jiki ta hanyar lanƙwasa a kugu yayin da kuke riƙe baya madaidaiciya, ci gaba da ƙasa gwargwadon yadda zaku iya tafiya ba tare da jin daɗi ba.
- Da zarar kun isa mafi ƙasƙanci, sannu a hankali ɗaga jikin ku zuwa matsayin asali, ta amfani da tsokoki na baya na baya.
- Maimaita wannan motsi don adadin maimaitawar da kuke so, tabbatar da kiyaye motsinku a hankali da sarrafawa a duk lokacin motsa jiki.
Lajin Don yi Hyperextension
- Guji Ƙarfafawa: Kuskure na gama gari shine wuce bayan baya a saman motsi. Wannan na iya sanya damuwa maras buƙata akan kashin baya kuma yana iya haifar da rauni. Maimakon haka, yi nufin motsi mai santsi, sarrafawa inda jikinka ya samar da madaidaiciyar layi daga kai zuwa dugaduganka a saman ɗagawa.
- Shiga Mahimmancin ku: Riƙe tsokoki na ciki a duk lokacin motsa jiki don tallafawa ƙananan baya. Wannan ba wai kawai yana taimakawa wajen kare kashin baya ba, amma kuma yana tabbatar da cewa mayar da hankalin motsa jiki ya kasance a kan ƙananan baya da hamstrings.
- Motsi masu sarrafawa: Ka guji yin gaggawar motsa jiki ko yin amfani da kuzari don ɗaga jikinka. Madadin haka, yi amfani da jinkirin, motsi masu sarrafawa
Hyperextension Tambayoyin Masu Nuna
Shi beginners za su iya Hyperextension?
Haka ne, masu farawa zasu iya yin motsa jiki na hyperextension, amma yana da mahimmanci don farawa da nauyin nauyi ko ma nauyin jiki kawai don tabbatar da tsari mai kyau da kuma hana rauni. Hakanan yana da taimako don samun mai koyarwa ko ƙwararren mutum ya fara nuna motsa jiki don tabbatar da fahimtar dabarar da ta dace. Kamar koyaushe, idan kuna da wasu sharuɗɗan da suka gabata ko damuwa, yana da kyau ku tuntuɓi mai ba da lafiya kafin fara sabon aikin motsa jiki.
Me ya sa ya wuce ga Hyperextension?
- Matsakaicin Digiri na 45: Wannan bambancin yana amfani da benci mai tsayi na 45-digiri, wanda zai iya taimakawa wajen shiga ƙarin tsokoki a cikin ƙananan baya da hamstrings.
- Ƙaƙƙarfan Kujerar Romawa: Ana yin wannan bambancin a kan kujera na Romawa, wanda ke ba da damar yawan motsi da ƙara wahala.
- Tsaye Tsaye: Ana yin wannan bambancin a tsaye, ta amfani da bandeji na juriya ko na'ura na USB don samar da tashin hankali.
- A proney hyperexexe: wannan bambance-bambancen ana yi karya ne a ƙasa ko a benci, ɗaga sama da ƙasa ta amfani da tsokoki na baya.
Me suna da abin da ya sanya ɗaukehawa ga Hyperextension?
- Planks ne mai kyau wanda aka cika shi zuwa hyperexensions kamar yadda suke aiki da ainihin da ƙananan baya, haɓaka kwanciyar hankali da ma'auni wanda zai inganta aikin hyperecexens.
- Karnukan Tsuntsaye suna da matukar dacewa ga Hyperextensions, kamar yadda kuma suke mayar da hankali ga ƙananan baya da tsokoki na tsakiya, inganta daidaitawar kashin baya da haɓaka amfanin Hyperextension.
Karin kalmar raɓuwa ga Hyperextension
- Motsa jiki nauyi hip
- Hyperextension motsa jiki
- Ayyukan nauyin jiki don hips
- Hyperextension fitness na yau da kullun
- Ƙarfafa hips tare da Hyperextension
- Dabarar Haɗaɗɗen Jiki
- Hyperextension don tsokoki na hip
- Hips motsa jiki tare da nauyin jiki
- Hyperextension hip niyya motsa jiki
- Motsa jiki don ƙarfafa hip