Lay Bak Ɛkstenshɔn

• Parti ya muntu: Mbili
• Empandika: Nuwolikoliya lomobwoya
• amagezi agakubya: Erector Spinae, Gluteus Maximus
• amagezi ag'omusa: Hamstrings

Okuwandikira ku Lay Bak Ɛkstenshɔn

di Lying Back Extension na bεnεfit εksεsayz we de fכs tכk εn strכng di lכw bak mכsul dεm, bכt i de εngage di glut εn hamstring dεm bak. Na fayn wokɔt fɔ wan wan pipul dɛn we gɛt ɔl di fitnɛs lɛvɛl, mɔ di wan dɛn we de aim fɔ impɔtant dɛn kɔr trɛnk, posture, ɛn ɔvala bak wɛlbɔdi. If yu du dis ɛksesaiz ɔltɛm, dat kin ɛp fɔ mek yu nɔ gɛt bɔku pen na yu bak, yu go ebul fɔ chenj yu spaynal, ɛn mek yu bɔdi alaynɛd ​​fayn fayn wan, ɛn dis kin mek i bi valyu tin fɔ ad to ɛni fitnɛs rutin.

Okukubidde ku: Nkugiyigisa Lay Bak Ɛkstenshɔn

• Put yu an dɛn ɔnda yu sholda ɛn kip yu ɛlbow nia yu bɔdi.
• Smɔl smɔl, es yu ɔp bɔdi kɔmɔt na grɔn bay we yu de push yu an dɛn dɔŋ, es yu bak ɛn kip yu hip dɛn na grɔn.
• Hol dis pozishɔn fɔ sɔm sɛkɔn, mek shɔ se yu nɛk de na nyutral pozishɔn ɛn yu yay de dɔŋ.
• Smɔl smɔl, put yu ɔp bɔdi dɔŋ bak dɔŋ to di mat fɔ kɔmplit wan ripit.

Amakulu mu kubiteekamu Lay Bak Ɛkstenshɔn

• Kɔntrol Muvmɛnt: Nɔ rɔsh tru di muvmɛnt. Smɔl smɔl, es yu ɔp bɔdi ɔp na grɔn we yu de kip yu hip ɛn yu leg dɛn na grɔn. Dis de mek shɔ se yu de yuz yu bak mɔsul dɛn ɛn nɔ de abop pan di mɔmɛnt fɔ es yu bɔdi ɔp.
• Engage Your Core: Wan ɔda mistek we dɛn kin mek na fɔ nɔ ɛnjɔy di kɔr we yu de du di ɛksesaiz. Kip yu abs tayt ɔlsay na di muvmɛnt fɔ sɔpɔt yu lɔwa bak ɛn mek yu nɔ gɛt injuri.
• Avɔyd Hyperextension: Nɔ es yu bɔdi tu ay frɔm di grɔn bikɔs dis kin mek di spayna hyperextension ɛn i kin mek yu gɛt injury. Aim fɔ es yu chɛst jɔs sɔm inch frɔm di grɔn.
• Fɔ Brith Ɔltɛm: Mɛmba fɔ blo ɔltɛm ɔl di tɛm we yu de du di ɛksesaiz. Exhale as yu de es yu bɔdi ɛn inhal

Lay Bak Ɛkstenshɔn Ebitala by'omuyigiriza

Mwebale kuteekamu Lay Bak Ɛkstenshɔn?

Yɛs, di wan dɛn we de bigin kin du di Lying Back Extension ɛgzampul. Bɔt i impɔtant fɔ no se di rayt fɔm ɛn tɛknik rili impɔtant fɔ mek yu nɔ wund. I fayn fɔ bigin wit nɔ wet ɔ layt wet ɛn smɔl smɔl i go go ɔp as yu trɛnk de go bifo. If yu gɛt ɛni prɔblɛm ɔ pen, i go fayn fɔ lɛ yu stɔp ɛn tɔk to pɔsin we sabi bɔt fitnɛs.

Ki kitiibwa eby'okukozesa omuntu Lay Bak Ɛkstenshɔn?

• Di Banded Lying Back Extension: Insay dis vεryushכn, dεn de yuz wan rεsistεns bכnd. Yu kin mek di band sikyuɔr rawnd wan strɔng post, ledɔm fes dɔŋ ɛn ol di band, dɔn yu du di ɛkstenshɔn.
• Di Weyt Lay Bak Ɛkstenshɔn: Dis chenj inklud fɔ yuz wet plet ɔ dɔmbɛl. We yu de ledɔm fes dɔŋ, yu de ol di wet nia yu chɛst ɛn du di ɛkstenshɔn.
• Di Inklin Bεnch Lay Bak Ekstenshכn: Dis vεryushכn de du pan inklin bεnch. Yu ledɔm fes dɔŋ na di bɛnch wit yu hip dɛn na di tap pan di bɛnch ɛn du di ɛkstenshɔn.
• di Patna Assisted Lying Back Extension: Insay dis vεryushכn, patna de gi rεsistεns agens yu bak we yu de du di εkstenshכn. Yu ledɔm fes dɔŋ ɛn yu patna put dɛn an pan yu lɔwa

Eby'okukozesa omulungi okugabana n'eby'omanyi Lay Bak Ɛkstenshɔn?

• di Bכd Dכg εksεsayz de kompliment di Lay Bak Ekstenshכn bay we i nכ de כnli wok di lכw bak mכsul dεm bכt i de εngage di kכr εn impruv bεlε εn stεbiliti, we impɔtant fכ mεnten gud posishכn εn fכ mek di bak injuri.
• di Supaman εksεsayz de kompliment di Lying Back Extension bak as i de tכk to di erector spinae, di grup fכ mכsul dεm we de rכn along yu spayna, we de mek yu כl bak strכng εn fכ impruv di כvala bak hεlth.