Hyperextension
Exercise Profile
Tawm tso kevExercises:
Ntawm sijhawv cov koom tes tawv paub
Introduction rau tso Hyperextension
Hyperextension yog ib qho kev tawm dag zog uas feem ntau ntxiv dag zog rau sab nraub qaum, tab sis kuj koom nrog glutes thiab hamstrings. Nws yog qhov tsim nyog rau txhua tus, los ntawm cov pib qoj ib ce rau cov neeg ncaws pob caij nyoog, tab tom nrhiav kev txhim kho lawv lub zog, lub cev, thiab kev noj qab haus huv tag nrho. Cov tib neeg yuav xav ua qhov kev tawm dag zog no txhawm rau txo qhov mob nraub qaum, txhim kho kev ua kis las, lossis tiv thaiv cov teeb meem cuam tshuam rau yav tom ntej.
Qhia txog: Lub thibkis Step-by-Step Hyperextension
- Khaws koj lub cev ncaj thiab koj txhais tes hla ntawm koj lub hauv siab los yog tom qab koj lub taub hau, qhov no yog koj txoj haujlwm pib.
- Pib qhov kev tawm dag zog los ntawm kev khoov ntawm lub duav thaum ua kom koj lub nraub qaum ncaj, txuas ntxiv txo koj lub cev kom txog thaum nws yuav luag perpendicular rau koj ob txhais ceg.
- Maj mam tsa koj lub cev rov qab mus rau qhov chaw pib yam tsis tau arching koj nraub qaum, siv koj cov leeg nraub qaum los nqa koj lub cev.
- Rov ua qhov kev txav mus rau qhov xav tau ntawm cov lus rov ua dua, ua kom muaj lub zog qeeb thiab tswj tau thoob plaws.
Nruab ntxaug ntawv Hyperextension
- Tswj Kev txav: Lwm qhov yuam kev yog rushing lub ce thiab tsis tswj cov kev txav. Nws yog ib qho tseem ceeb uas yuav tau ua qhov kev tawm dag zog maj mam thiab txhob txwm tshaj tawm. Qhov no suav nrog ob theem nce thiab nqis ntawm qhov kev tawm dag zog. Los ntawm kev tswj koj lub zog, koj tuaj yeem xyuas kom meej tias koj cov leeg ua haujlwm zoo thiab koj tsis cia siab rau lub zog kom ua tiav qhov kev tawm dag zog.
- Koom Nrog Koj Cov Tub Ntxhais: Ntau tus neeg tsis nco qab koom nrog lawv cov tub ntxhais thaum ua haujlwm Hyperextensions. Los ntawm kev koom nrog koj lub hauv paus, koj tuaj yeem pab tiv thaiv koj sab nraub qaum thiab ua kom muaj txiaj ntsig ntawm kev tawm dag zog.
- Tsis txhob Overextend: Overextending nyob rau sab saum toj ntawm lub zog yog ib qho yuam kev uas tuaj yeem ua tau
Hyperextension FAQs
Tuaj nov cuag Hyperextension?
Yog lawm, cov neeg pib tuaj yeem ua qhov kev tawm dag zog hyperextension, tab sis nws yog ib qho tseem ceeb uas yuav tau pib maj mam thiab nrog rau daim ntawv kom tsis txhob raug mob. Nws raug pom zoo kom muaj tus kws qhia lossis tus neeg muaj kev paub dhau los ua qauv qhia ua ntej. Tsis tas li ntawd, cov neeg pib tshiab yuav tsum pib nrog lub cev hnyav nkaus xwb thiab maj mam ntxiv kev tiv thaiv thaum lawv ua kom xis nyob thiab muaj zog dua. Ib yam li kev tawm dag zog, yog tias muaj mob, lawv yuav tsum nres tam sim ntawd thiab sab laj nrog kws kho mob.
Yuav ua li cas kev sau ntawv tso? Hyperextension?
- 45-Degree Hyperextension: Hauv qhov kev hloov pauv no, tus neeg siv 45-degree hyperextension lub rooj ntev zaum, uas tso cai rau ntau qhov kev tawm suab thiab tsom rau sab nraub qaum thiab hamstrings.
- Standing Hyperextension: Qhov kev hloov pauv no yog ua thaum sawv ntsug, siv cov hlua tiv thaiv txuas nrog rau qhov taw tes qis los muab kev tiv thaiv.
- Rov qab Hyperextension: Qhov kev hloov pauv no yog ua rau ntawm lub tshuab rov qab hyperextension, feem ntau tsom rau cov leeg nqaij, glutes, thiab cov leeg hauv qab.
- Ib Leeg-Leg Hyperextension: Qhov kev hloov pauv no yog ua los ntawm kev nqa ib ceg tawm hauv av thaum lub sijhawm ua haujlwm, uas ua rau muaj kev sib tw thiab pab txhim kho kev sib npaug thiab kev ruaj ntseg.
Yuav ntawm li cas kev caij kab mob los tso tso Hyperextension?
- Planks yog ib qho zoo ntxiv rau Hyperextensions raws li lawv ntxiv dag zog rau cov leeg nqaij, uas yog qhov tseem ceeb rau kev tswj kom zoo thiab tiv thaiv kev raug mob thaum lub sij hawm Hyperextensions.
- Bird Dog ce kuj ntxiv Hyperextensions los ntawm kev koom nrog ob sab nraub qaum thiab cov leeg nqaij, txhim kho kev sib npaug thiab kev ruaj ntseg, uas yog ib qho tseem ceeb rau kev ua tau zoo Hyperextensions.
Cov ntawv cov tuam tsev muaj kev khiav Hyperextension
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