Leva Bak Ekstenshɔn

• Parti ya muntu: Makong.assertNotip isua baibai.
• Empandika: Miali waho
• amagezi agakubya: Erector Spinae

Okuwandikira ku Leva Bak Ekstenshɔn

di Leva Bak Ekstenshכn na strכng trenin εksεsayz we de tכk bכt di lכw bak, bכt i de εngage di glut dεm εn di hamstring dεm bak. Na fayn wokɔt fɔ wan wan pipul dɛn we gɛt ɔl kayn fitnɛs lɛvɛl, mɔ di wan dɛn we de luk fɔ impɔtant dɛn posture, fɔ mek dɛn nɔ gɛt bak pen, ɔ fɔ mek di ɔl bak trɛnk ɛn stebiliti bɛtɛ. If yu put dis ɛgzampul insay yu rutin, dat kin ɛp fɔ mek yu ebul fɔ chenj, mek yu gɛt mɔ trɛnk, ɛn sɔpɔt yu fɔ du mɔ pan difrɛn spɔt ɛn tin dɛn we yu kin du ɛvride.

Okukubidde ku: Nkugiyigisa Leva Bak Ekstenshɔn

• Grip di handel dɛn na di mashin fayn fayn wan ɛn kip yu bak stret as yu de ledɔm bifo, bɛn na yu wes as yu ebul ɛn nɔ rawnd yu bak.
• Bigin di eksasaiz bay we yu es yu torso es yus yu lכw bak mכsul dεm, te yu bכdi fכm wan strεt layn.
• Stɔp fɔ smɔl tɛm na di tap pat pan di muvmɛnt, mek shɔ se yu nɔ de ɛkstɛnd yu bak pasmak ɔ arch yu bak.
• Smɔl smɔl, put yu bɔdi dɔŋ bak to di say we yu bigin, kɔntinyu fɔ kɔntrol ɔl di tɛm we yu de muv, ɛn ripit di ɛgzampul fɔ di nɔmba we yu want fɔ ripit.

Amakulu mu kubiteekamu Leva Bak Ekstenshɔn

• **Mɛntin Kɔntrol:** We yu de du di ɛgzampul, i impɔtant fɔ kɔntrol yu muvmɛnt. Nɔ mek di mistek we yu kin mek fɔ yuz mɔmɛnt fɔ es yu bɔdi ɔp. Bifo dat, mek shɔ se yu muv sloslo ɛn kɔntrol am, we yu de go ɔp ɛn dɔŋ.
• **Kip Yu Bak Stret:** Tru di eksasaiz, kip yu bak stret ɛn avɔyd fɔ arch am pasmak. We yu arch yu bak, dat kin mek yu lɔwa bak strɛs we yu nɔ nid, ɛn dis kin mek yu wund.
• **Yuz Yu Glutes ɛn Hamstrings:** Pan ɔl we di bak ɛkstenshɔn na fɔs fɔ ɛksesaiz fɔ di lɔwa bak, yu fɔ de ɛnjɔy yu glut ɛn hamstrings bak. Wan mistek we yu kin mek na fɔ abop pan yu mɔsul dɛn nɔmɔ we de dɔŋ yu bak fɔ mek yu ebul fɔ du di wok

Leva Bak Ekstenshɔn Ebitala by'omuyigiriza

Mwebale kuteekamu Leva Bak Ekstenshɔn?

Yes, di wan dɛn we de bigin kin du di Leva Bak Ɛkstenshɔn ɛgzampul. Bɔt i impɔtant fɔ bigin wit layt wet fɔ mek shɔ se yu fɔm di rayt we ɛn fɔ mek yu nɔ wund. dis εksεsayz de tכk bכt di lכw bak mכsul dεm, bכt i de wok di glut dεm εn di hamstring dεm bak. I fayn ɔltɛm fɔ mek di wan dɛn we de bigin fɔ du jim gɛt trena ɔ pɔsin we gɛt ɛkspiriɛns fɔ go jim fɔ supavayz dɛn fɔm we dɛn de bigin wit nyu ɛgzampul dɛn.

Ki kitiibwa eby'okukozesa omuntu Leva Bak Ekstenshɔn?

• Di Swis Bɔl Bak Ɛkstenshɔn nid fɔ mek yu le yu bɔdi oba wan stebiliti bɔl wit fut dɛn we dɛn ankɔ, dɔn yu fɔ rayz ɛn dɔŋ yu ɔpa bɔdi.
• Di Standin Bak Ɛkstenshɔn min fɔ tinap stret, put yu an dɛn na yu bak we de dɔŋ, ɛn bɛn bak.
• Dɛn kin du di Sit Bak Ɛkstenshɔn pan mashin na di jim, usay yu kin sidɔm ɛn push yu ɔpa bɔdi bak agens di tin we de mek yu nɔ ebul fɔ du am.
• di Rivas Hyperextension na wan mכr advans vεryushכn usay yu de le fes dכn pan bεnch כ stebiliti bכl, εn es yu leg dεm כp εn bak.

Eby'okukozesa omulungi okugabana n'eby'omanyi Leva Bak Ekstenshɔn?

• di Supaman εksεsayz de kompliment di Leva Bak Ekstenshכn bay we i de tכk bכt di sem mכsul grup dεm, fכs fכ di lכw bכk, bכt i de εngage di glut dεm εn di hamstring dεm bak, we de εp fכ impruv di posture εn ridyus di risk fכ bak injuri.
• Plank na big kompliment to Leva Bak Ekstenshכn biכs pan כl we dεn de fכs fכ strכng di kכr, dεn de εngage di lכw bכk mכsul dεm bak, we de mek yu bεlε, ful bכdi trεnk wokכt.