Lay Flɔ Haypa Ɛkstenshɔn
Profayiri y'eby'okufuna
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Okuwandikira ku Lay Flɔ Haypa Ɛkstenshɔn
Di Lying Floor Hyperextension na fayn ɛgzampul we de tɔch di lɔwa bak, di glut, ɛn di hamstrings, we de ɛp fɔ mek di kɔr trɛnk bɛtɛ ɛn fɔ mek di pɔsin tinap fayn. I fayn fɔ ɔlman frɔm di wan dɛn we de bigin fɔ du fitnɛs to di wan dɛn we lɛk fɔ du fitnɛs, bikɔs dɛn kin chenj am izi wan fɔ fit di wan wan fitnɛs lɛvɛl. Wan wan pipul dɛn kin want fɔ put dis ɛksesaiz insay dɛn rutin fɔ mek dɛn nɔ gɛt pen na dɛn bak, fɔ mek dɛn bɔdi alaynɛd fayn, ɔ fɔ mek dɛn ebul fɔ du ɔl di spɔt dɛn.
Okukubidde ku: Nkugiyigisa Lay Flɔ Haypa Ɛkstenshɔn
- Kip yu nɛk na nyutral pozishɔn bay we yu luk stret dɔŋ na di flɔ, mek shɔ se yu nɔ strɛch am we yu de du ɛksɛsayz.
- Engage yu kor ɛn sloslo es yu an, chɛst, ɛn leg dɛn kɔmɔt na di flɔ as ay as yu ebul, mek shɔ se yu swɛt yu glut ɛn bak mɔsul dɛn we yu de lif.
- Hol dis rayz posishכn fכ fכ sεkכnd fכ maksimayz di tεnshכn na yu lכw bכk εn glut dεm.
- Smɔl smɔl, put yu bɔdi dɔŋ bak to di say we yu bigin ɛn ripit di ɛgzampul bɔku tɛm we dɛn se yu fɔ du ɔ te yu taya.
Amakulu mu kubiteekamu Lay Flɔ Haypa Ɛkstenshɔn
- Kɔntrol Muvmɛnt: We yu de du di Lying Floor Hyperextension, mek shɔ se yu es yu ɔp bɔdi yuz yu lɔwa bak mɔsul dɛn, nɔto yu nɛk ɔ yu an dɛn. Kip yu muvmɛnt slo ɛn kɔntrol am. Nɔ jɔk ɔ yuz mɔmɛnt fɔ es yu bɔdi ɔp, bikɔs dis kin mek yu bak strɛs ɔ ɔda injury.
- Di we aw yu de blo: I rili impɔtant fɔ mek yu ebul fɔ blo fayn fayn wan fɔ dis ɛgzampul. Inhal as yu de put yu bɔdi dɔŋ na grɔn, ɛn blo as yu de es yu ɔp bɔdi ɔp. Dis go ɛp yu fɔ kɔntrol ɛn stebul ɔl di tɛm we yu de du di ɛgzampul.
- Avɔyd fɔ ɛkstɛnd di bɔdi pasmak: Wan mistek we dɛn kin mek na fɔ ɛkstɛnd di bak pasmak bay we yu es di ɔp pat pan yu bɔdi tumɔs. Dis kin put
Lay Flɔ Haypa Ɛkstenshɔn Ebitala by'omuyigiriza
Mwebale kuteekamu Lay Flɔ Haypa Ɛkstenshɔn?
Yes, di wan dɛn we de bigin kin du di Lying Floor Hyperextension ɛgzampul. na lכw intensiti εksεsayz we de fכs tכk to di lכw bכk mכsul dεm, bכt i de wok di glut dεm εn di hamstring dεm bak. Jɔs lɛk ɛni nyu ɛksɛsayz, i impɔtant fɔ bigin wit layt wet ɔ nɔ wet atɔl, fɔ pe atɛnshɔn pan fɔm ɛn tɛknik. If dɛn gɛt ɛni prɔblɛm ɔ pen, dɛn fɔ stɔp di ɛksesaiz wantɛm wantɛm. I fayn ɔltɛm fɔ tɔk to pɔsin we sabi bɔt fitnɛs ɔ pɔsin we de mɛn pɔsin fɔ mek shɔ se dɛn de du di ɛgzampul kɔrɛkt wan.
Ki kitiibwa eby'okukozesa omuntu Lay Flɔ Haypa Ɛkstenshɔn?
- Roman Chair Hyperextension: Insay dis variation, yu de yuz wan spɛshal jim ikwipmɛnt we dɛn kɔl Roman chair we de mek yu ebul fɔ hang yu leg dɛn dɔŋ ɛn pe atɛnshɔn nɔmɔ pan di hyperextension muvmɛnt.
- Incline Bench Hyperextension: Dis vεryushכn de yuz inklin bεnch fכ sכpכt yu bכdi, we de alaw yu fכ du di hyperextension na difrεn angle.
- Banded Hyperextension: Dis vεryushכn de ad wan rεsistεns bכnd to di muvmεnt, we de mek di difikulti bכku εn tכk to yu mכsul dεm difrεn we.
- Weighted Hyperextension: Dis vεryushכn involv fכ ol weit plet כ dכmbεl we yu de du di muvmεnt fכ inkrεs rεsistεns εn chalenj yu mכsul dεm mכr.
Eby'okukozesa omulungi okugabana n'eby'omanyi Lay Flɔ Haypa Ɛkstenshɔn?
- Plank dεm de kompliment Lying Floor Hyperextensions bak as dεn de εp fכ strכng di כl kכr, we inklud di lכw bכk mכsul dεm, so dat de bεlε εn stεbiliti.
- Di Bɔd Dɔg ɛgzampul de kɔmplit Lay Flɔ Hyperextensions bay we i nɔ jɔs de tɔch di lɔwa bak bɔt i de tɔch di glut ɛn hamstring dɛn bak, we de mek dɛn alaynɛshɔn ɛn kɔdineshɔn bɛtɛ.
Amagamba ag'ewayogenze Lay Flɔ Haypa Ɛkstenshɔn
- Bɔdi wet haypa ɛkstenshɔn wokɔt
- Flɔ haypa ɛkstenshɔn ɛksɛsayz
- Ɛksesaiz we de mek yu hip strɔng
- Bodiweit eksasaiz fɔ hip
- Lay haypaɛkstenshɔn rutin
- Wokɔt na os fɔ di hip mɔsul dɛn
- No-ɛkwipmɛnt hip ɛksɛsayz
- Lay flo haypaɛkstenshɔn tɛknik
- Bodiweit hip ekstenshɔn wokɔt
- Floor exercise fɔ mek yu hip strɔng