45 digiri hyperextension

• Inhloko yeziNdawo: Makontekta ni wa kufanya mazoezi ya sehemu za mwili.
• Idivayisi: Mivaha tebitey boul miarivy.
• Imimiselo eqhapho: Erector Spinae, Gluteus Maximus
• Amashwa eqhapho: Hamstrings

Ukuxhumana kwe 45 digiri hyperextension

Zochita zolimbitsa thupi za 45 degree hyperextension ndi ntchito yophunzitsa mphamvu yomwe imayang'ana m'munsi kumbuyo, hamstrings, ndi glutes, zomwe zimapereka kaimidwe kabwino, kukhazikika kwapakati, komanso mphamvu zathupi zonse. Ndizoyenera kwa oyamba kumene komanso okonda masewera olimbitsa thupi, chifukwa mphamvu zake zimatha kusinthidwa mosavuta powonjezera kapena kuchotsa zolemera. Anthu angafune kuchita izi kuti apange mphamvu zochepetsera thupi, kupewa kupweteka kwa msana, komanso kukonza masewera olimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi 45 digiri hyperextension

• Sungani thupi lanu mowongoka ndikuwerama m'chiuno mwanu ndikusunga msana wanu, pitirizani kutsitsa torso mpaka mutamva kutambasula pang'ono pa hamstrings.
• Yambani kukweza torso yanu podutsa m'chiuno ndi msana wanu udakali wolunjika, pitirizani kuyenda mpaka thupi lanu likugwirizana ndi miyendo yanu.
• Gwirani izi kwa masekondi pang'ono, ndikuyang'ana kufinya glutes ndi hamstrings pamwamba pa kayendetsedwe kake.
• Pang'onopang'ono kuchepetsa thupi lanu kubwerera kumalo oyambira, kubwereza kusuntha kwa kuchuluka komwe mukufuna kubwereza.

Izinto zokwenza 45 digiri hyperextension

• Mayendedwe Oyendetsedwa: Pewani kuchita masewera olimbitsa thupi mothamanga kapena kugwiritsa ntchito mphamvu kuti mugwedeze thupi lanu mmwamba ndi pansi. Izi zingayambitse kupweteka kwa msana kapena kuvulala. M'malo mwake, yang'anani pamayendedwe apang'onopang'ono, olamulidwa. Tsitsani thupi lanu lakumtunda kupita pansi, kenako gwiritsani ntchito minofu yanu yam'munsi ndi glute kuti mukweze torso yanu kubwerera pomwe idayambira.
• Gwirani Ntchito Yanu: Kulakwitsa kwina kofala ndiko kusagwiritsa ntchito pachimake pakuchita masewera olimbitsa thupi. Nthawi zonse kumbukirani kusunga chinsinsi chanu chikugwira ntchito nthawi zonse. Izi zimathandiza kuteteza kumbuyo kwanu ndikuonetsetsa kuti minofu yoyenera ikuyang'aniridwa.
• Sungani Msana Wosalowerera Ndale: Kupewa kukankha khosi kapena

45 digiri hyperextension Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda 45 digiri hyperextension?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a 45 degree hyperextension, koma ndikofunikira kuti muyambe ndi kulemera kochepa kapena osalemera konse kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndibwinonso kuti mukhale ndi mphunzitsi wanu kapena katswiri wolimbitsa thupi yemwe akukutsogolerani poyambira masewerawa kuti muwonetsetse kuti mukuchita bwino. Mofanana ndi masewera olimbitsa thupi atsopano, ndikofunika kumvetsera thupi lanu osati kukankhira mwamphamvu kwambiri mwamsanga.

Yintoni imibalabala enzima yale nhliziyo emangalisayo 45 digiri hyperextension?

• Kulemera kwa 45-degree hyperextension ndikusintha kwina komwe mumagwira mbale yolemetsa kapena dumbbell kuti muwonjezere kukana.
• Kukula kwa mwendo umodzi wa 45-degree hyperextension ndikusintha kovutirapo komwe kumagwira ntchito mbali imodzi ya thupi panthawi imodzi kuti mukhale bwino komanso kugwirizana.
• The banded 45-degree hyperextension imaphatikizapo kugwiritsa ntchito gulu lotsutsa, lomwe limathandiza kuonjezera mphamvu ya masewera olimbitsa thupi ndikuchita minofu ya glute bwino.
• The 45-degree hyperextension ndi kupotoza ndi kusinthika komwe kumaphatikizapo kusuntha kokhotakhota kuti agwirizane ndi obliques ndi minofu ina yapakati.

Izinto zokufunda ezishisa ezivumelekile 45 digiri hyperextension?

• Milatho ya Glute imathandizanso 45-degree hyperextensions pamene ikuyang'ana pa kulimbikitsa glutes ndi hamstrings, magulu ofanana a minofu omwe amayang'aniridwa mu hyperextensions, kulimbikitsa kaimidwe kabwino komanso kuchepetsa chiopsezo cha kupweteka kwa msana.
• Romanian deadlifts ndi masewera ena omwe amathandizira ma hyperextensions a 45-degree, amalunjika ku hamstrings ndi minofu ya m'mbuyo, yomwe ingapangitse ubwino wa hyperextension ndi kupititsa patsogolo kayendedwe ka hinge.