Juya Hyper akan Flat Bench

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Gluteus Maximus
• Musulunci Masu ɗauke da masu gudummawa: Hamstrings

Sakonni ga Juya Hyper akan Flat Bench

The Reverse Hyper on Flat Bench wani ƙananan motsa jiki ne wanda ke kaiwa ga glutes da ƙananan baya, yana taimakawa wajen ƙarfafa waɗannan wurare da inganta lafiyar jiki gaba ɗaya. Wannan motsa jiki ya dace da duka masu farawa da ƙwararrun 'yan wasa, kamar yadda za'a iya gyara shi bisa ga matakan dacewa. Mutane na iya so su haɗa wannan motsa jiki a cikin aikin yau da kullum don amfanin sa wajen haɓaka ƙarfin asali, inganta matsayi, da rage haɗarin ƙananan raunin baya.

Yanayinta: tsammanin nuni a nuni Juya Hyper akan Flat Bench

• Yi riko da ɓangarorin ko gaban benci don kwanciyar hankali, kiyaye saman jikin ku madaidaiciya kuma daidaita tare da kwatangwalo.
• A hankali ɗaga ƙafafu zuwa sama kamar yadda za ku iya, ajiye su madaidaiciya kuma tare, har sai sun kasance a layi daya ko dan kadan sama da layi daya zuwa bene.
• Riƙe wannan matsayi na daƙiƙa guda, tabbatar da matse glutes ɗinku a saman motsi.
• A hankali rage ƙafafunku zuwa wurin farawa, tabbatar da kula da sarrafawa kuma kada ku bar su su sauke da sauri. Maimaita aikin don adadin saiti da maimaitawa da kuke so.

Lajin Don yi Juya Hyper akan Flat Bench

• Sarrafa motsin ku: Kuskuren gama gari shine yin amfani da hanzari ko aiwatar da motsa jiki da sauri. Wannan zai iya haifar da ƙananan baya. Madadin haka, mayar da hankali kan sarrafa motsin ku, ɗagawa da runtse ƙafafunku a hankali da gangan.
• Shiga Mahimmancin ku: Wani muhimmin bayani shine shigar da ainihin ku a duk lokacin motsa jiki. Wannan ba zai taimaka kawai don kare ƙananan baya ba, amma kuma zai kara yawan tasirin motsa jiki.
• Guji Tsawa Tsawa: Lokacin ɗaga ƙafafunku, ku yi hankali kada ku wuce bayan baya. Ya kamata kafafunku su ɗaga har sai sun kasance daidai da jikin ku, amma ba fiye da wannan batu ba. Hyperextension na iya haifar da raunin baya na baya.
• Numfashi akai-akai: Kada ku riƙe numfashi yayin motsa jiki. Tabbatar

Juya Hyper akan Flat Bench Tambayoyin Masu Nuna

Shi beginners za su iya Juya Hyper akan Flat Bench?

Ee, masu farawa zasu iya yin Reverse Hyper a kan Flat Bench motsa jiki, amma suna buƙatar yin hankali don amfani da sigar da ta dace don guje wa rauni. Yana da mahimmanci a fara da nauyi mai sauƙi ko babu nauyi kwata-kwata don samun motsi daidai. Wannan darasi da farko yana hari kan ƙananan baya, glutes, da hamstrings. Ana ba da shawarar koyaushe don samun mai koyarwa ko ƙwararren mutum ya jagoranci mafari ta hanyar sabbin motsa jiki don tabbatar da an yi su daidai.

Me ya sa ya wuce ga Juya Hyper akan Flat Bench?

• Reverse Hyper with Resistance Bands on Flat Bench: A cikin wannan bambance-bambance, ana amfani da ƙungiyar juriya don ƙara ƙarin matakin wahala, yana ba da ci gaba da tashin hankali a cikin motsi.
• Ma'aunin Reverse Hyper on Flat Bench: Wannan bambancin ya haɗa da yin amfani da ma'aunin idon sawu ko dumbbell da aka yi tsakanin ƙafafu don ƙara juriya da ƙalubalanci glutes da ƙananan tsokoki na baya.
• Stability Ball Reverse Hyper on Flat Bench: Wannan bambancin ya ƙunshi amfani da ƙwallon kwanciyar hankali da aka sanya a kan benci mai lebur, wanda zai iya taimakawa wajen haɗa manyan tsokoki da inganta daidaito da kwanciyar hankali.
• Maɗaukakin Ƙafafun Ƙafafun Ƙafafu a kan Flat Bench: A cikin wannan bambancin, ana ɗaga ƙafafu ta amfani da mataki ko akwati, wanda zai iya ƙara yawan motsi da ƙarfin motsa jiki.

Me suna da abin da ya sanya ɗaukehawa ga Juya Hyper akan Flat Bench?

• Glute Bridges kuma suna haɓaka Reverse Hyper akan Flat Bench saboda suna mai da hankali kan sarkar baya (glutes, hamstrings, da ƙananan baya), suna haɓaka fa'idodin motsa jiki na baya ta hanyar haɓaka haɓakar glute da haɓaka hip.
• Planks babban madaidaici ne ga Reverse Hyper akan Flat Bench yayin da suke haɓaka ainihin kwanciyar hankali da ƙarfi, wanda ya zama dole don kiyaye tsari mai kyau da daidaito yayin motsa jiki na baya.