Ƙarƙashin Ƙarƙashin Ƙarya
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Ƙarƙashin Ƙarƙashin Ƙarya
A kwance bene hyperrexexinsa wani motsa jiki ne mai tasiri wanda ke bunkasa ƙananan baya, yi taushi, taimaka wajen haɓaka ƙarfin ƙarfin gwiwa da inganta hali. Ya dace da kowa daga masu farawa zuwa masu sha'awar motsa jiki na ci gaba, saboda ana iya gyara shi cikin sauƙi don dacewa da matakan motsa jiki na mutum ɗaya. Mutane da yawa suna so su haɗa wannan motsa jiki a cikin aikin yau da kullum don rage ƙananan ciwon baya, inganta daidaitawar jiki, ko haɓaka aikin su na wasanni gaba ɗaya.
Yanayinta: tsammanin nuni a nuni Ƙarƙashin Ƙarƙashin Ƙarya
- Tsaya wuyanka a cikin tsaka tsaki ta hanyar kallon kai tsaye a ƙasa, tabbatar da cewa kada ku damu yayin motsa jiki.
- Haɗa ainihin ku kuma a hankali ɗaga hannuwanku, ƙirji, da ƙafafu daga ƙasa gwargwadon ƙarfin da zai yiwu, tabbatar da matse glutes da tsokoki na baya a kololuwar ɗagawa.
- Riƙe wannan matsayi da aka ɗaga na ƴan daƙiƙa don ƙara yawan tashin hankali a cikin ƙananan baya da glutes.
- Sannu a hankali rage jikin ku zuwa wurin farawa kuma maimaita motsa jiki sau da yawa kamar yadda aka ba da shawarar ko har sai gajiya ta shiga.
Lajin Don yi Ƙarƙashin Ƙarƙashin Ƙarya
- Motsi Mai Sarrafa: Lokacin yin Hyperextension na Kwanciya, tabbatar da ɗaga jikinka na sama ta amfani da tsokoki na baya, ba wuyanka ko hannunka ba. Ka kiyaye motsinka a hankali da sarrafawa. Ka guji yin firgita ko yin amfani da kuzari don ɗaga jikinka, saboda hakan na iya haifar da ciwon baya ko wasu raunuka.
- Fasahar Numfashi: Numfashin da ya dace yana da mahimmanci ga wannan motsa jiki. Yi numfashi yayin da kake sauke jikinka zuwa ƙasa, da kuma fitar da numfashi yayin da kake ɗaga jikinka na sama. Wannan zai taimaka maka kiyaye iko da kwanciyar hankali a duk lokacin motsa jiki.
- Guji wuce gona da iri: Kuskure na gama gari shine a wuce bayan baya ta hanyar ɗaga jikin na sama da yawa. Wannan na iya sa
Ƙarƙashin Ƙarƙashin Ƙarya Tambayoyin Masu Nuna
Shi beginners za su iya Ƙarƙashin Ƙarƙashin Ƙarya?
Ee, masu farawa za su iya yin motsa jiki Hyperextension Kwance. Ƙarƙashin ƙarfin motsa jiki ne wanda da farko ke kaiwa ƙananan tsokoki na baya, amma kuma yana aiki da glutes da hamstrings. Kamar yadda yake tare da kowane sabon motsa jiki, yana da mahimmanci a fara da nauyi ko babu nauyi kwata-kwata, mai da hankali kan tsari da fasaha. Idan an sami wani rashin jin daɗi ko ciwo, ya kamata a dakatar da aikin nan da nan. Yana da kyau koyaushe a tuntuɓi ƙwararrun motsa jiki ko likitan motsa jiki don tabbatar da cewa ana yin aikin daidai.
Me ya sa ya wuce ga Ƙarƙashin Ƙarƙashin Ƙarya?
- Haɗin Kujerar Roman: A cikin wannan bambance-bambance, kuna amfani da kayan aikin motsa jiki na musamman da ake kira kujera Roman wanda ke ba ku damar rataye ƙafafunku ƙasa kuma ku mai da hankali kawai kan motsin haɓakar haɓakawa.
- Fassara benci Hyperexevend: Wannan bambancin yana amfani da karkatar da talla don tallafawa jikinku, yana ba ku damar yin hyperrexexin sama a wani kusurwa daban.
- Banded Hyperextension: Wannan bambance-bambancen yana ƙara ƙungiyar juriya zuwa motsi, yana ƙara wahala da niyya ga tsokoki ta wata hanya dabam.
- Ma'auni mai nauyi: Wannan bambancin ya ƙunshi riƙe da farantin nauyi ko dumbbell yayin yin motsi don ƙara juriya da ƙalubalanci tsokoki.
Me suna da abin da ya sanya ɗaukehawa ga Ƙarƙashin Ƙarƙashin Ƙarya?
- Planks kuma suna haɓaka 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 Ƙaƙwalwar Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarya na Ƙarya don Ƙarfafa Ƙarfafa Gabaɗaya, wanda ya haɗa da ƙananan tsokoki na baya, don haka inganta daidaito da kwanciyar hankali.
- Cikakken hadin motsa jiki na tsuntsu kwance kwance kwance ta hanyar yin niyya ba wai kawai ƙananan baya ba har ma da hassan da hamstming da daidaituwa.
Karin kalmar raɓuwa ga Ƙarƙashin Ƙarƙashin Ƙarya
- motsa jiki hyperextension na jiki
- motsa jiki hyperextension na bene
- Hips ƙarfafa motsa jiki
- Motsa jiki don hips
- Kwance hawan hawan hawan jini
- Motsa jiki don tsokoki na hip
- Babu kayan aikin motsa jiki na hip
- Dabarar hyperextension na kwance
- Nauyin hip tsawo motsa jiki
- Motsa jiki don ƙarfin hip