Reverse Hyper tsawo

• Sakonnin ƙafa: Kafa'in gaba.
• Kayan aiki: Baddalu naɗa biyu
• Musulunci Masu gudummawa: Erector Spinae, Gluteus Maximus
• Musulunci Masu ɗauke da masu gudummawa: Hamstrings

Sakonni ga Reverse Hyper tsawo

Reverse Hyperextension shine motsa jiki mai ƙarfi wanda aka tsara don ƙarfafa ƙananan baya, glutes, da hamstrings, yana ba da ƙarfi da fa'idodin gyarawa. Yana da kyau ga 'yan wasa, masu zuwa gym, ko duk wanda ke neman inganta ƙarfin sarkar su na baya da sassauci. Mutane na iya zaɓar haɗa wannan motsa jiki a cikin aikin yau da kullun don haɓaka aikin su gabaɗaya, haɓaka matsayi, da rage haɗarin ƙananan raunuka.

Yanayinta: tsammanin nuni a nuni Reverse Hyper tsawo

• Tsare ƙafafunku a ƙarƙashin mashin ƙafar ƙafa ko ƙugiya na idon sawu, tabbatar da cewa kafafunku sun kasance madaidaiciya ko ɗan lanƙwasa.
• Rage ƙafafunku kai tsaye zuwa ƙasa, wannan zai zama wurin farawa.
• Fara motsa jiki ta hanyar ɗaga ƙafafu zuwa sama, kiyaye su madaidaiciya, har sai jikinka ya samar da madaidaiciyar layi daga kai zuwa ƙafa.
• Sannu a hankali rage ƙafafunku baya zuwa wurin farawa, tabbatar da ku kula da iko a cikin motsi. Maimaita wannan tsari don adadin maimaitawa da kuke so.

Lajin Don yi Reverse Hyper tsawo

• Sarrafa motsin ku: Ka guji karkatar da ƙafafunku ko yin amfani da ƙarfi don ɗaga su. Wannan ba kawai yana rage tasirin motsa jiki ba amma yana iya haifar da rauni. Maimakon haka, mayar da hankali kan yin amfani da glute da ƙananan tsokoki don ɗaga ƙafafunku. Ya kamata motsi ya kasance a hankali da sarrafawa, duka lokacin ɗagawa da rage ƙafafunku.
• Kada ku wuce gona da iri: Wani kuskuren gama gari shine wuce gona da iri a saman motsi. Wannan na iya sanya matsin lamba akan ƙananan baya da kashin baya. Don guje wa wannan, ɗaga ƙafafunku har sai sun kasance daidai da jikin ku, yin layi madaidaiciya daga kan ku zuwa ƙafarku

Reverse Hyper tsawo Tambayoyin Masu Nuna

Shi beginners za su iya Reverse Hyper tsawo?

Ee, masu farawa za su iya yin motsa jiki na Reverse Hyperextension, amma yana da mahimmanci don farawa da ma'aunin nauyi ko ma babu nauyi kwata-kwata don tabbatar da tsari mai kyau da kuma guje wa rauni. Wannan motsa jiki yana hari kan ƙananan baya, glutes, da hamstrings, kuma yana da mahimmanci ga masu farawa su sami mai koyarwa ko ƙwararren mutum ya jagorance su da farko don tabbatar da cewa suna yin aikin daidai. Kamar kowane sabon motsa jiki, yana da mahimmanci a fara sannu a hankali kuma a hankali ƙara ƙarfi yayin da ƙarfi da kwanciyar hankali tare da motsi suka inganta.

Me ya sa ya wuce ga Reverse Hyper tsawo?

• Bangaren musabba'i: A cikin wannan bambance-bambancen, kuna amfani da ƙungiyar jingina da aka haɗe zuwa gwiwoyinku don ƙara girman motsa jiki kuma kuyi himmantaccen kayan masarufi da wuya.
• Ƙaƙƙarfan Ƙaƙwalwar Ƙafa guda ɗaya: Wannan bambancin ya haɗa da ɗaga ƙafa ɗaya a lokaci ɗaya, wanda ke ware kowane glute da hamstring daban-daban kuma zai iya taimakawa wajen magance rashin daidaituwa na tsoka.
• Acline ANNLY benci na juyawa: ta amfani da karkataccen benci don wannan darasi na wannan motsa jiki yana canza kusurwar motsi kuma yana iya haifar da sassa daban-daban na grutes da hamstrings.
• Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarfafawa: A cikin wannan bambancin, kuna riƙe nauyi tsakanin ƙafafunku yayin yin aikin motsa jiki don ƙara juriya da kuma sa motsa jiki ya fi kalubale.

Me suna da abin da ya sanya ɗaukehawa ga Reverse Hyper tsawo?

• Glute Bridges: Glute Bridges suna mayar da hankali da farko a kan glutes da hamstrings, kama da Reverse Hyper tsawo, amma kuma suna shiga cikin ainihin, ƙara kwanciyar hankali da ƙarfi a waɗannan wurare.
• Karnukan Tsuntsaye: Wannan motsa jiki ya cika Reverse Hyper tsawo ta hanyar mai da hankali kan ƙananan baya da kwanciyar hankali, inganta daidaituwa da daidaitawa waɗanda ke da mahimmanci don aiwatar da haɓakawar Reverse Hyper yadda ya kamata.