45 digri Bak Ɛkstenshɔn
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Okuwandikira ku 45 digri Bak Ɛkstenshɔn
di 45 digri Bak Ekstenshכn na strכng trenin εksεsayz we de fכs tכk to di lכw bכk, bכt i de εngage di glut dεm εn di hamstring dεm bak. I fayn fɔ wan wan pipul dɛn we gɛt ɔl di fitnɛs lɛvɛl, frɔm di wan dɛn we de bigin to di wan dɛn we dɔn go bifo, bikɔs i kin izi fɔ chenj am fɔ mek i mach wit pɔsin in trɛnk ɛn fleksibiliti. Dis ɛgzampul kin bɛnifit fɔ mek yu tinap fayn, fɔ mek yu nɔ gɛt pen na yu bak, ɛn fɔ mek yu bak gɛt mɔ trɛnk ɛn stebul, ɛn dis kin mek i fayn fɔ ad to ɛni wokɔt rutin.
Okukubidde ku: Nkugiyigisa 45 digri Bak Ɛkstenshɔn
- Krɔs yu an dɛn oba yu chɛst ɔ put yu an dɛn biɛn yu ed, kɔntinyu fɔ gɛt stret bak ɛn nyutral nɛk.
- Smɔl smɔl, put yu ɔpa bɔdi dɔŋ to di grɔn te yu rich lɛk 90 digri angle wit yu leg dɛn, mek shɔ se yu de bɛn na di hip dɛn ɛn nɔto di wes.
- Stɔp fɔ smɔl tɛm na di bɔt ɔf di muvmɛnt, dɔn smɔl smɔl es yu bɔdi bak ɔp bay we yu ɛkstɛnd yu hip dɛn te yu go bak na di say we yu bigin.
- Ripit dis muvmɛnt fɔ di nɔmba we yu want fɔ ripit, mek shɔ se yu kɔntinyu fɔ muv we yu de kɔntrol ɔl di tɛm we yu de du di ɛgzampul, ɛn nɔ fɔ ɛkstɛnd yu bak pasmak na di tap pat pan di muvmɛnt.
Amakulu mu kubiteekamu 45 digri Bak Ɛkstenshɔn
- Kɔntrol Muvmɛnt: Nɔ muv jɔk ɔ fast. Bifo dat, du di ɛgzampul sloslo ɛn kɔntrol am. Dis nɔ jɔs de ridyus di risk fɔ injuri bɔt i de mek di ɛksesaiz wok fayn bay we yu de ɛnjɔy yu mɔsul dɛn ɔl di tɛm we yu de muv.
- Di rayt we fɔ tinap: Kip yu bak stret ɛn nɔ fɔ rawnd yu sholda ɔ fɔ arch yu bak pasmak. Dis impɔtant fɔ mek dɛn nɔ wund ɛn fɔ mek shɔ se dɛn de tɔch di rayt mɔsul dɛn.
- Tɛknik fɔ Bri: Briz insay as yu de put yu bɔdi dɔŋ ɛn blo we yu de es yu bɔdi ɔp. Dis go ɛp fɔ mek yu kɔntinyu fɔ blo fayn ɛn mek yu nɔ ebul fɔ blo, we kin mek yu blɔd prɛshɔn go ɔp.
- Nɔ Overextend: Avɔyd di tɛmteshɔn fɔ hyperextend yu bak na di
45 digri Bak Ɛkstenshɔn Ebitala by'omuyigiriza
Mwebale kuteekamu 45 digri Bak Ɛkstenshɔn?
Yes, di wan dɛn we de bigin kin du di 45 digri Bak Ɛkstenshɔn ɛgzampul. Bɔt i impɔtant fɔ bigin wit layt ɔ ivin nɔ wet atɔl, ɛn pe atɛnshɔn pan di rayt fɔm fɔ mek yu nɔ wund. Jɔs lɛk ɛni nyu ɛgzampul, i fayn fɔ mek pɔsin we de tren yu ɔ pɔsin we gɛt ɛkspiriɛns gayd yu fɔ du di wok fɔ mek shɔ se yu de du am kɔrɛkt wan. Dɔn bak, i rili impɔtant fɔ lisin to yu bɔdi ɛn nɔ push tumɔs if yu fil ɛnitin we nɔ fayn.
Ki kitiibwa eby'okukozesa omuntu 45 digri Bak Ɛkstenshɔn?
- Singl-Leg 45-Degree Back Extension: Dis vεryushכn involv fכ du di εksεsayz wit wan leg we dεn εkstend, we kin εp fכ tכk εvri say na di lכw bכk wan wan.
- 45-Digri Bak Ekstenshכn wit Twist: Dis vεryushכn involv fכ twist yu torso to wan sayd na di tכp pat pan di muvmεnt, we kin εp fכ εngage di obliques εn כda kכr mכsul dεm.
- 45-Digri Bak Ekstenshɔn wit Rɛsistɛns Bɛnd: Dis chenj involv fɔ ataya wan rɛsistɛns band to di mashin ɛn yu bɔdi, we kin ad difrɛn kayn rɛsistɛns to di ɛgzampul.
- 45-Digri Bak Ekstenshכn wit Hכld: Dis vεryushכn involv fכ ol di tכp posishכn fכ di εksεsayz fכ fכ sεkכnd, we kin εp fכ inkrεs di tεm כnda tεnshכn εn mכsul aktibכshכn.
Eby'okukozesa omulungi okugabana n'eby'omanyi 45 digri Bak Ɛkstenshɔn?
- Plank kin mek di bεnεfit dεm we 45 digri Bak εkstenshכn de gi bכku bay we i de mek di kכr mכsul dεm strכng, we de εp fכ mεnten di rayt fכm εn bεlε we yu de du di bak εkstenshכn εksεsayz.
- Glute Brij kin kompliment 45 digri Bak Ekstenshכn bak biכs dεn de tכk di lכw bכk εn glut dεm, we sכm kayn we lεk bak εkstenshכn, εn kin εp fכ impruv di hip mobiliti εn stεbiliti, we implεnt fכ du bak εkstenshכn kכrekt wan.
Amagamba ag'ewayogenze 45 digri Bak Ɛkstenshɔn
- Bodiweit bak ekstenshɔn
- 45 digri hip ɛksesaiz
- Bak ekstenshɔn wokɔt
- Bodiweit hip we de mek pɔsin strɔng
- 45 digri bak strɛch
- Bodiweit eksasaiz fɔ hip
- Bak ekstenshɔn we nɔ gɛt ikwipmɛnt
- 45 digri spayna ɛksesaiz
- Hips wokout na os
- Bɔdi wet lɔwa bak ɛksɛsayz