Frog Reverse Hyperextension

• Ke kino: Puolo
• Kiko kā: Kaumaha kino.

Palapala Hoʻouna i ka Frog Reverse Hyperextension

ʻO ka Frog Reverse Hyperextension kahi hana hoʻoikaika ikaika e kuhikuhi mua i nā glutes, lalo hope, a me nā hamstrings, e hāʻawi ana i kahi ala maikaʻi loa e hoʻomaikaʻi ai i ke kūpaʻa kumu a hoʻomaikaʻi i ka neʻe ʻana o ka ʻūhā. He mea maikaʻi loa ia no nā poʻe i komo i nā haʻuki a i ʻole nā ​​​​hana e koi ana i ka ikaika a me ka maʻalahi o ke kino haʻahaʻa, me nā mea holo, nā kaʻa kaʻa, a me nā mea hāpai kaumaha. Hiki i nā kānaka ke koho i kēia hoʻoikaika kino no ka mea ʻaʻole ia e kōkua wale i ka hoʻomohala ʻana i ka ʻiʻo a me ka pale ʻana i ka hōʻeha, akā kōkua pū kekahi i ka hoʻomaikaʻi ʻana i ke kūlana kino holoʻokoʻa a me ka hana ma nā ʻano hana kino.

Ke hana i ka: Hoʻouna Step-by-Step Frog Reverse Hyperextension

• E kulou i kou mau kuli, e hui pū i kou mau kuʻekuʻe wāwae e hana i kahi kūlana e like me ka rana, ʻo ia kou kūlana hoʻomaka.
• A laila, me ka hoʻohana ʻana i kou ʻāʻī a me ka hamstrings, e hoʻokiʻekiʻe i kou mau wāwae i luna a hiki i ka laina me kou kino, e kūlou i kou mau kuli a me nā kuʻekuʻe wāwae i ka holo ʻana.
• E hoʻopaʻa i kēia kūlana no kekahi manawa, e ʻomi i kou mau puʻupuʻu ma ka piko o ka neʻe.
• ʻO ka hope, e hoʻohaʻahaʻa haʻahaʻa i kou mau wāwae i ke kūlana hoʻomaka, e hōʻoiaʻiʻo iā ʻoe e mālama i ka mana a puni ka neʻe. E hana hou i ka hana no ka helu i makemake ʻia.

Nākōkua no ka hana ʻana Frog Reverse Hyperextension

• Ka neʻe ʻana i hoʻomalu ʻia: E hōʻalo i ka holo wikiwiki ʻana i ka neʻe. E hoʻokiʻekiʻe mālie i kou mau wāwae a ma ke ʻano kaohi a hiki i kou kino ke hana i kahi laina pololei. A laila, e hoʻohaʻahaʻa i kou mau wāwae i lalo me ka mālie. ʻO kēia ka mea e hoʻonui ai i ka hoʻoulu ʻana o kāu glutes a me nā hamstrings.
• E mālama i ka Neutral Spine: ʻO kahi hewa maʻamau ʻo ke kuʻekuʻe ʻana i ke kua i ka wā o ka hoʻomaʻamaʻa. Hiki i kēia ke alakaʻi i ka ʻeha hope a me ka ʻeha. E mālama mau i kou iwi kuamoʻo a hoʻokomo i kou kumu e kākoʻo i kou kua i lalo.
• Holoi piha: E hōʻoia i ka hele ʻana i kahi ʻano holoʻokoʻa i ka wā o ka hoʻomaʻamaʻa. ʻO ia ke ʻano o ka hoʻohaʻahaʻa ʻana i kou mau wāwae i lalo a hāpai aʻe a hiki i kou kino

Frog Reverse Hyperextension Nā Papahana No Nā

Hiki i nā mea hoʻomaka ke hana i ka Frog Reverse Hyperextension?

ʻAe, hiki i nā poʻe hoʻomaka ke hana i ka hana Frog Reverse Hyperextension. Eia nō naʻe, he mea nui e hoʻomaka me kahi paona māmā a nānā i ke ʻano a me ka hoʻomalu e pale aku i ka ʻeha. ʻO kēia hoʻoikaika kino e pili ana i ke kua haʻahaʻa, glutes, a me nā hamstrings. Inā he mea hou ʻoe i ka hoʻomaʻamaʻa ʻana, pono paha ka loaʻa ʻana o ka mea hoʻomaʻamaʻa a i ʻole kekahi kanaka akamai e hōʻike mua i ka neʻe.

He mea hāʻawi nui ʻia no ka Frog Reverse Hyperextension?

• ʻO ka Incline Bench Frog Reverse Hyperextension: Ma kēia ʻano, e hoʻohana ʻoe i kahi papa incline ma kahi o kahi palahalaha, hiki ke kōkua i ka hoʻopaʻa ʻana i nā ʻiʻo like ʻole ma kou kua a me nā glutes.
• ʻO ka Weighted Frog Reverse Hyperextension: No kēia hoʻololi, e hoʻopaʻa ʻoe i ke kaumaha ma waena o kou mau wāwae i ka wā e hana ana i ka hoʻoikaika kino, e hoʻonui ana i ke kūʻē ʻana a e hoʻoikaika i ka hana.
• ʻO ka Banded Frog Reverse Hyperextension: E pili ana kēia i ka hoʻopili ʻana i kahi kaula kūʻē i kou mau kuʻekuʻe wāwae, e hoʻonui ai i ka ʻāʻī a me ka paʻakikī o ka hana.
• ʻO ka Single-Leg Frog Reverse Hyperextension: Ma kēia mana, hana ʻoe i ka hoʻomaʻamaʻa me ka wāwae hoʻokahi i ka manawa, hiki ke kōkua i ka hoʻokaʻawale a hoʻopaʻa ʻana i kēlā me kēia ʻaoʻao o kou kino haʻahaʻa.

He aha nā mea hoʻoili maikaʲi no ka Frog Reverse Hyperextension?

• ʻO Glute Bridge: Hoʻopiha kēia hana i ka Frog Reverse Hyperextensions no ka mea e kālele nui lāua i nā ʻiʻo glute, e hoʻoikaika ana i ka ulu ʻana o ka ʻiʻo a me ka ikaika, a me ka hoʻonui ʻana i ka neʻe ʻana a me ka paʻa.
• Kettlebell Swings: E like me ka Frog Reverse Hyperextensions, Kettlebell Swings e kuhikuhi pū i ke kua i lalo, glutes, a me nā hamstrings, e hoʻomaikaʻi i ka ikaika hana a me ka mana, hiki ke hoʻonui i ka hana ma nā haʻuki like ʻole a me nā hana o kēlā me kēia lā.