Stability Ball Reverse Hyperextension

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

Sakonni ga Stability Ball Reverse Hyperextension

Kwanciyar hankali na kwanciyar hankali na juyawa yana da matukar inganci motsa jiki wanda ke tafiya da ƙananan baya, ya taimaka wajen ƙarfafa waɗannan wuraren da kuma haɓaka madaidaicin gaske. Yana da kyakkyawan motsa jiki ga duk wanda ke neman haɓaka matakan motsa jiki, musamman 'yan wasa da daidaikun mutane waɗanda ke yin ayyukan motsa jiki akai-akai waɗanda ke buƙatar ƙasa mai ƙarfi da tushe. Wannan motsa jiki yana da kyawawa saboda ba wai kawai yana taimakawa wajen hana raunin da ya faru ba ta hanyar ƙarfafa ƙananan baya da mahimmanci, amma kuma yana inganta matsayi da daidaituwa, yana ba da gudummawa ga kyakkyawan aiki a wasanni daban-daban da ayyukan yau da kullum.

Yanayinta: tsammanin nuni a nuni Stability Ball Reverse Hyperextension

• A hankali ɗaga ƙafafunku sama a bayanku yayin da kuke riƙe su madaidaiciya, kuna matse glutes ɗinku a saman motsi.
• Riƙe wannan matsayi na ƴan daƙiƙa, kiyaye iko da daidaituwa akan ƙwallon kwanciyar hankali.
• Sa'an nan kuma sannu a hankali rage ƙafafunku zuwa wurin farawa, tabbatar da kula da kulawa kuma kada ku bari kafafunku su sauke da sauri.
• Maimaita wannan tsari don adadin maimaitawa da ake so, yawanci tsakanin sau 10 zuwa 15 a kowane saiti.

Lajin Don yi Stability Ball Reverse Hyperextension

• Shiga Mahimmancin ku: Don tabbatar da cewa kuna yin aikin yadda ya kamata, yana da mahimmanci ku haɗa tsokoki na asali a cikin duka motsin ku. Wannan ba wai kawai yana taimakawa wajen daidaita jikin ku ba, amma kuma yana haɓaka tasirin motsa jiki ta hanyar yin aiki da abs da ƙananan baya.
• Motsa jiki masu sarrafawa: Guji saurin motsi ko motsi. Madadin haka, mayar da hankali kan motsin jinkiri da sarrafawa. Wannan yana taimakawa mafi kyawun shigar da tsokoki da aka yi niyya kuma yana rage haɗarin rauni.
• Guji Ƙunƙwasawa: Kuskure na gama gari shine haɓaka baya a saman motsi. Wannan na iya sanya damuwa mara amfani a kan ƙananan baya. Maimakon haka, yi nufin ɗaga ƙafafunku zuwa wani wuri inda jikinku yake cikin layi madaidaiciya.
• Numfashi Da kyau: Ka tuna da numfashi yayin motsa jiki.

Stability Ball Reverse Hyperextension Tambayoyin Masu Nuna

Shi beginners za su iya Stability Ball Reverse Hyperextension?

Ee, masu farawa zasu iya yin motsa jiki na Stability Ball Reverse Hyperextension. Koyaya, yana da mahimmanci a fara sannu a hankali kuma ku fahimci sigar daidai don guje wa rauni. Wannan motsa jiki da farko yana kaiwa ga ƙananan tsokoki na baya, amma kuma yana aiki da glutes da hamstrings. Idan kun kasance mafari, kuna iya farawa da ɗan maimaitawa kuma sannu a hankali yayin da ƙarfinku da ƙarfinku suka inganta. Kamar kowane sabon motsa jiki, yana iya zama taimako don samun mai koyarwa ko gogaggen mutum ya jagorance ku da farko.

Me ya sa ya wuce ga Stability Ball Reverse Hyperextension?

• Wani bambance-bambancen shine Stability Ball Hamstring Curl, wanda ya haɗa da kwanciya a baya tare da ƙafafu a kan ball, ɗaga kwatangwalo da ja kwallon zuwa gare ku tare da diddige ku, sannan ku tura ta baya.
• Gadar Stability Ball Glute wani bambanci ne, inda za ku zauna a kan ƙwallon, ku yi tafiya da ƙafafunku har sai na baya yana kan ƙwallon, sannan ku ɗaga kuma ku rage kwatangwalo.
• Hakanan zaka iya gwada Ƙwallon Ƙwallon 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 Ƙaƙwalwar Ƙwallon Ƙwallon Ƙwallon Ƙafa tare da Ƙafafunka a kan bango ko wani abu mai ƙarfi, sa'an nan kuma dagawa da sauke jikinka na sama.
• A ƙarshe, Stability Ball Superman wani bambanci ne wanda ya haɗa da kwanciya fuska a kan ƙwallon, shimfiɗa hannuwanku da ƙafafu kamar.

Me suna da abin da ya sanya ɗaukehawa ga Stability Ball Reverse Hyperextension?

• Deadlift: Matattu wani motsa jiki ne mai dacewa yayin da yake aiki da ƙungiyoyin tsoka iri ɗaya - ƙananan baya, glutes, da hamstrings. Hakanan yana taimakawa wajen haɓaka matsayi da haɓaka ainihin kwanciyar hankali, waɗanda ke da mahimmanci don aiwatar da Ƙarfin Ƙarƙashin Ƙarƙashin Ƙarfafawa yadda ya kamata.
• Plank: plank babban motsa jiki ne na haɗin gwiwa yayin da yake ƙarfafa jijiyoyi da ƙananan tsokoki, waɗanda ke aiki a lokacin Stability Ball Reverse Hyperextensions. Wannan yana taimakawa wajen inganta daidaituwa da kwanciyar hankali, yin aikin motsa jiki na hyperextension ya fi tasiri.