Thumbnail for the video of exercise: 45 degree hyperextension

45 degree hyperextension

Exercise Profile

Nqeeb Ib hliThia muaj tub ntsuab tsab mob, o-Hips.

Cov khoom sivcua licas de kev txhij

Ib tej VajGluteus Maximus

Ib tej Vaj themErector Spinae, Hamstrings

Tawm tso kevExercises:

Suspension Hip Choj demonstration

Suspension Hip Choj

Caw Pob Ib Leeg Diagonal Kick Hamstring Curl demonstration

Caw Pob Ib Leeg Diagonal Kick Hamstring Curl

Cable rub los ntawm demonstration

Cable rub los ntawm

rub los ntawm demonstration

rub los ntawm

Band hip extension demonstration

Band hip extension

Tag nrho Lotus Yoga Pose demonstration

Tag nrho Lotus Yoga Pose

Glute-Ham Raise demonstration

Glute-Ham Raise

Glute Ham Raise demonstration

Glute Ham Raise

Sliding Leg Curl rau pem teb nrog phuam demonstration

Sliding Leg Curl rau pem teb nrog phuam

Resistance Band Seated Tib ceg Curl demonstration

Resistance Band Seated Tib ceg Curl

Ntawm sijhawv cov koom tes tawv paub

Introduction rau tso 45 degree hyperextension

Kev tawm dag zog 45-degree hyperextension yog ib qho kev qhia lub zog ua haujlwm feem ntau tsom rau sab nraub qaum, glutes, thiab hamstrings, txhawb nqa tag nrho cov tub ntxhais ruaj khov thiab rov qab noj qab haus huv. Nws yog qhov tsim nyog rau cov tib neeg ntawm txhua qib kev qoj ib ce, los ntawm cov pib mus rau qib siab, vim nws tuaj yeem hloov kho tau yooj yim kom phim ib lub zog thiab muaj peev xwm. Cov neeg yuav xav ua qhov kev tawm dag zog no txhawm rau txhim kho lawv lub cev, txo qhov mob nraub qaum, txhim kho kev ua kis las, thiab txo qis kev raug mob nraub qaum.

Qhia txog: Lub thibkis Step-by-Step 45 degree hyperextension

Khaws koj lub cev ncaj, hla koj txhais tes hla koj lub hauv siab lossis tso koj ob txhais tes hauv qab koj lub taub hau, tom qab ntawd khoov rau pem hauv ntej ntawm lub duav kom deb li deb li koj tuaj yeem ua kom koj nraub qaum.
Maj mam tsa koj lub cev kom txog thaum koj lub cev nyob rau hauv txoj kab ncaj nraim, tsom mus rau kev siv koj cov leeg nraub qaum los ua qhov txav thiab tsis txhob siv koj lub duav los nqa koj lub cev.
Tuav nyob rau sab saum toj ntawm lub zog rau ob peb lub vib nas this kom ua kom qhov contraction hauv koj sab nraub qaum.
Txo koj lub cev rov qab mus rau qhov chaw pib, rov ua dua rau tus lej xav tau rov ua dua.

Nruab ntxaug ntawv 45 degree hyperextension

Tswj Movement: Tsis txhob jerky lossis nrawm nrawm. Hloov chaw, ua qhov kev tawm dag zog nrog kev ua kom qeeb thiab tswj tau. Qhov no yuav pab txhawb koj cov leeg zoo dua thiab txo qhov kev pheej hmoo ntawm kev raug mob. Ib qho yuam kev feem ntau yog siv lub zog ntau dua li cov leeg nqaij, uas tuaj yeem ua rau daim ntawv tsis zoo thiab muaj peev xwm raug mob.
Khaws Ntsig Ntsig: Nws yog ib qho tseem ceeb uas yuav tsum ua kom koj tus txha nraub qaum nruab nrab thoob plaws hauv kev tawm dag zog kom tsis txhob raug mob nraub qaum. Tsis txhob ncig los yog arching koj nraub qaum heev. Hloov chaw, tuav ib qho kev nkhaus me ntsis hauv koj sab nraub qaum.
Range of Motion: Tsis txhob overextend koj lub cev nyob rau sab saum toj ntawm lub zog. Ib qho yuam kev yog mus

45 degree hyperextension FAQs

Tuaj nov cuag 45 degree hyperextension?

Yog lawm, cov neeg pib tuaj yeem ua 45 degree hyperextension ce, tab sis nws yog ib qho tseem ceeb uas yuav tau pib nrog qhov hnyav dua lossis txawm tias lub cev hnyav xwb, thiab tsom mus rau daim ntawv thiab tswj kom tsis txhob raug mob. Nws kuj tau pom zoo kom muaj tus kws qhia lossis tus neeg paub txog kev qhia koj txog cov txheej txheem kom paub tseeb tias koj ua nws raug. Nco ntsoov mloog koj lub cev thiab nres yog tias koj xav tias tsis xis nyob lossis mob.

Yuav ua li cas kev sau ntawv tso? 45 degree hyperextension?

Weighted 45 Degree Hyperextension: Qhov kev hloov pauv no suav nrog tuav lub phaj hnyav lossis dumbbell kom nce qhov kev tawm tsam thiab kev sib tw ntawm kev tawm dag zog.
Banded 45 Degree Hyperextension: Hauv qhov kev hloov pauv no, ib qho kev tiv thaiv band yog siv los ntxiv ib theem ntxiv ntawm qhov nyuaj rau kev txav mus los.
Ib Leeg Ib Leeg 45 Degree Hyperextension: Qhov kev hloov pauv no yog ua los ntawm kev nqa ib ceg tawm ntawm lub rooj zaum thaum lub sijhawm ua haujlwm, ua kom muaj zog thiab tsom rau txhua sab ntawm sab nraub qaum ib leeg.
45 Degree Hyperextension nrog Twist: Qhov kev hloov pauv no ntxiv kev hloov pauv ntawm qhov kev tawm dag zog sab saum toj kom koom nrog obliques thiab lwm cov leeg nqaij.

Yuav ntawm li cas kev caij kab mob los tso tso 45 degree hyperextension?

Glute txuas ntxiv tuaj yeem ua tiav 45 degree hyperextensions, raws li lawv feem ntau tsom cov glutes thiab hamstrings, txhawb lub zog thiab ruaj khov tau txais los ntawm hyperextensions thiab txhawb nqa lub cev zoo thiab kev sib tw.
Thaum kawg, noog dev yog ib qho kev tawm dag zog zoo los ua ke nrog 45 degree hyperextensions, vim tias lawv tsis tsuas yog ntxiv dag zog rau sab nraub qaum thiab lub hauv paus, tab sis kuj txhim kho kev sib npaug thiab kev sib koom tes, uas tuaj yeem txhim kho cov txiaj ntsig ntawm kev txav mus los.

Cov ntawv cov tuam tsev muaj kev khiav 45 degree hyperextension

Bodyweight hip exercise
45 degree rov qab extension
Hyperextension workout
Lub cev hnyav rau lub duav
45 degree hyperextension ce
Lub cev hnyav lub duav ntxiv dag zog
Hyperextension rau cov leeg pob txha
Tsis muaj cuab yeej siv hip exercise
45 degree bodyweight workout
Hyperextension hip workout