Kwanciya Hyperextension tare da Tawul
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
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Sakonni ga Kwanciya Hyperextension tare da Tawul
A kwance bene hyperrexineves tare da tawul mai ƙarfi motsa jiki wanda ke nisanta tsokoki na baya, yana inganta sannu-goran baya, kuma haɓaka ƙarfin jiki gabaɗaya. Ya dace da daidaikun mutane na kowane matakan motsa jiki, musamman waɗanda ke neman rage ciwon baya ko haɓaka ainihin ƙarfin su. Wannan motsa jiki yana da kyawawa saboda ba ya buƙatar kayan aiki na musamman, ana iya yin shi a ko'ina, kuma yana taimakawa wajen inganta aikin aiki, yin ayyukan yau da kullum da sauƙi don yin.
Yanayinta: tsammanin nuni a nuni Kwanciya Hyperextension tare da Tawul
- Mika kafafunku a bayanku, ku ajiye su madaidaiciya kuma tare, tare da nuna yatsunku.
- A hankali ɗaga jikinka na sama da ƙafafu daga ƙasa gwargwadon yadda za ka iya, ta amfani da tsokoki na baya, yayin da kake shimfiɗa hannunka a gabanka.
- Riƙe wannan matsayi na ƴan daƙiƙa kaɗan, tabbatar da yin numfashi a kullum.
- A hankali rage jikin ku zuwa wurin farawa, tabbatar da kula da kulawa kuma kada ku bar jikin ku ya fadi ba zato ba tsammani. Maimaita wannan darasi don adadin maimaitawa da ake so.
Lajin Don yi Kwanciya Hyperextension tare da Tawul
- **Motsin da ake sarrafawa:** Yayin da kake ɗaga jikinka na sama da na ƙasa daga bene, tabbatar da cewa motsin ku yana jinkiri da sarrafawa. Ka guje wa motsi ko motsi mai sauri wanda zai iya cutar da baya da wuyanka. Ya kamata hankalin ku ya kasance akan amfani da baya, gluteal, da tsokoki na hamstring don fara ɗagawa, ba wuyanku ko kafadu ba.
- **A guji wuce gona da iri:** Kuskure na yau da kullun shine yin yawa ko jujjuya baya da yawa yayin motsa jiki. Wannan na iya sanya matsi mara nauyi akan kashin baya kuma yana iya haifar da rauni. Madadin haka, niyya don ɗaga matsakaicin inda kuke jin baya da tsokoki suna aiki, amma ba tare da haifar da rashin jin daɗi ko zafi ba.
- ** Numfashi Da kyau
Kwanciya Hyperextension tare da Tawul Tambayoyin Masu Nuna
Shi beginners za su iya Kwanciya Hyperextension tare da Tawul?
Ee, masu farawa zasu iya yin Hyperextension na Kwanciya tare da motsa jiki na Towel. Koyaya, yana da mahimmanci a fara sannu a hankali kuma a mai da hankali kan sigar da ta dace don guje wa rauni. Idan kun ji wani rashin jin daɗi ko ciwo, ya kamata ku dakatar da motsa jiki nan da nan kuma ku tuntuɓi ƙwararrun ƙwararrun motsa jiki ko mai ilimin motsa jiki. A hankali ƙara ƙarfi yayin da ƙarfin ku da sassaucin ku ya inganta. Koyaushe ku tuna don dumi kafin fara kowane motsa jiki na yau da kullun.
Me ya sa ya wuce ga Kwanciya Hyperextension tare da Tawul?
- Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarya Tare da Ƙwallon Magunguna: Riƙe ƙwallon magani a kirjin ku maimakon tawul, ƙara ƙarin nauyi ga motsa jiki da ƙara ƙarfin gaske.
- Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarya Tare da Nauyin Ƙwaƙwalwar Ƙwaƙwalwa: Sanya ma'aunin idon idon don ƙara ƙarin juriya da kuma ƙara ƙalubalanci ƙananan baya da glutes.
- Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarya: Sauya tawul don dumbbell, rike shi a kan kirjin ku don ƙara ƙarin juriya da ƙarfafa motsa jiki.
- Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwa: Yi motsa jiki tare da kwatangwalo a kan ƙwallon kwanciyar hankali maimakon bene don haɓaka daidaito da kwanciyar hankali.
Me suna da abin da ya sanya ɗaukehawa ga Kwanciya Hyperextension tare da Tawul?
- Aikin motsa jiki na Bird Dog yana da alaƙa yayin da yake mai da hankali kan kwanciyar hankali mai mahimmanci, wanda ke da mahimmanci don kiyaye tsari mai kyau da daidaito yayin Kwancen Kwanciyar Kwanciya tare da Tawul, rage haɗarin rauni.
- Glute Bridges wani motsa jiki ne na haɗin gwiwa yayin da suke kai hari ga glutes da hamstrings, tsokoki waɗanda kuma suke aiki yayin Hyperextensions na Kwance, suna taimakawa wajen gina ƙarfin sarkar gaba ɗaya.
Karin kalmar raɓuwa ga Kwanciya Hyperextension tare da Tawul
- Motsa jiki na hip
- Ƙarƙashin bene tare da tawul
- Tawul hyperextension motsa jiki
- Ƙarfafa hip-gida
- motsa jiki hyperextension na jiki
- Babu kayan aikin motsa jiki na hip
- Kwance motsa jiki don hips
- Hyperextension hip motsa jiki tare da tawul
- Motsa jiki mai taimakon tawul
- Ƙarfafa hips tare da nauyin jiki da tawul.