Leva Bak Ekstenshɔn
Profayiri y'eby'okufuna
Ntago Exercises:
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Okuwandikira ku Leva Bak Ekstenshɔn
di Leva Bak Ekstenshכn na strכng trenin εksεsayz we de fכs tכk di lכw bak mכsul dεm, bכt i de εngage di glut dεm εn di hamstring dεm bak. Na fayn ɛgzampul fɔ ɛnibɔdi we de luk fɔ impɔtant dɛn kɔr trɛnk, posture, ɛn ɔl bak wɛlbɔdi. If pɔsin du dis ɛgzampul, i kin mek dɛn mɔsul dɛn difinishɔn fayn, i kin ridyus di risk fɔ mek dɛn gɛt bak injury, ɛn i kin mek dɛn ebul fɔ du ɔda tin dɛn we dɛn kin du fɔ mek dɛn bɔdi wok fayn.
Okukubidde ku: Nkugiyigisa Leva Bak Ekstenshɔn
- Grap di handel dɛn na di mashin ɛn mek shɔ se yu bɔdi alaynɛd stret, wit yu bak na nyutral pozishɔn.
- Bigin di ɛksesaiz bay we yu bɛn fɔ go bifo na yu wes as fa as yu ebul, ɛn mek shɔ se yu kip yu bak flat.
- Dɔn, es yu bɔdi bak ɔp yuz yu mɔsul dɛn we de dɔŋ na yu bak te yu bɔdi stret bak.
- Ripit dis muvmɛnt fɔ di nɔmba we yu want fɔ ripit, mek shɔ se yu kɔntinyu fɔ kɔntrol ɛn fɔm di rayt we ɔl di tɛm we yu de du di ɛgzampul.
Amakulu mu kubiteekamu Leva Bak Ekstenshɔn
- Kɔntrol Yu Muvmɛnt: Yu fɔ du di Leva Bak Ɛkstenshɔn sloslo ɛn kɔntrol. Nɔ rɔsh ɔ yuz mɔmɛnt fɔ es yu bɔdi, bikɔs dis kin mek yu nɔ fɔm fayn ɛn yu kin gɛt injury. Bifo dat, pe atɛnshɔn fɔ ɛnjɔy yu mɔsul dɛn we de dɔŋ na yu bak fɔ es yu bɔdi ɛn put am dɔŋ.
- Avɔyd Hyperextension: Wan kɔmɔn mistek we yu fɔ avɔyd na fɔ hyperextend yu bak na di tap pan di muvmɛnt. Hyperextension kin put strɛs we nɔ nid pan yu spayna ɛn i kin mek yu wund. Bifo dat, stɔp di muvmɛnt we yu bɔdi de layn wit yu leg dɛn.
- Briz Kɔrɛkt: I impɔtant fɔ blo fayn we yu de du ɛni ɛksesaiz, .
Leva Bak Ekstenshɔn Ebitala by'omuyigiriza
Mwebale kuteekamu Leva Bak Ekstenshɔn?
Yɛs, di wan dɛn we de bigin kin du di Leva Bak Ɛkstenshɔn ɛgzampul, bɔt dɛn fɔ bigin wit layt wet ɔ ivin jɔs di mashin sɛf fɔ mek shɔ se di fɔm fayn ɛn nɔ gɛt injuri. I impɔtant bak fɔ gɛt trena ɔ pɔsin we gɛt ɛkspiriɛns wit di ɛgzampul fɔ gayd dɛn fɔs. Jɔs lɛk ɛni ɛksesaiz, i impɔtant fɔ wam yusɛf fayn ɛn lisin to yu bɔdi fɔ mek yu nɔ strɛs ɔ wund.
Ki kitiibwa eby'okukozesa omuntu Leva Bak Ekstenshɔn?
- di Prone Lever Back Extension, we dεn kכl bak di lay bak εkstenshכn, dεn kin du am we yu de le in fes dכn pan lev mashin, we dεn de tכk di lכw bכk mכsul dεm wit difrεn angle.
- Di Incline Lever Back Extension na wan we fɔ chenj usay dɛn de du di ɛgzampul pan wan inklin bɛnch, we de mek di chalenj ɛn intensiti fɔ di wokɔt go ɔp.
- di Singl-Leg Lever Back Extension na wan mכr advans vεryushכn, we dεn de du bay we dεn de εksεnd wan leg wan tεm, we de εp fכ aylכt εn strכng εvri say na di lכw bכk wan wan.
- di Weighted Lever Back Extension na כda vεryushכn usay dεn de yuz כda wet dεm fכ inkrεs di rεsistεns, we de mek di εksεsayz mכr chεlεnj εn ifektiv fכ mכsul dεm gro εn trεnk.
Eby'okukozesa omulungi okugabana n'eby'omanyi Leva Bak Ekstenshɔn?
- haypa εkstenshכn na כda fayn fayn εksεsayz we de pe fayn wit Leva Bak Ekstenshכn, as dεn de fכkus pan di εrekta spayna mכsul dεm na di lכw bכk, we de εnhans yu abiliti fכ du εkstenshכn muvmεnt dεm εn fכ mek yu post bεtεh.
- di Gud Mɔnin ɛgzampul de kɔmplit di Leva Bak Ɛkstenshɔn bak as i de wok mɔ di ɔda bak ɛn di hamstring dɛn, we fiba di Leva Bak Ɛkstenshɔn, so dat de gi balans wokɔt fɔ di posita chen.
Amagamba ag'ewayogenze Leva Bak Ekstenshɔn
- Leva mashin bak ɛksɛsayz
- Leva Bak Ekstenshɔn wokɔt
- Bak ɛn hip strɔng wit leva mashin
- Eksayz fɔ bak yuz leva mashin
- Leva mashin hip ɛksɛsayz
- Bak ɛkstenshɔn wokɔt dɛn
- Hips wokaut wit leva mashin
- Strɔng bak wit Leva Bak Ɛkstenshɔn
- Lever Back Extension fɔ di hip mɔsul dɛn
- Yuz leva mashin fɔ bak wokɔt