45 digiri hyperextension

• Inhloko yeziNdawo: Timichokanyira
• Idivayisi: Mivaha tebitey boul miarivy.
• Imimiselo eqhapho: Gluteus Maximus
• Amashwa eqhapho: Erector Spinae, Hamstrings

Ukuxhumana kwe 45 digiri hyperextension

Zochita zolimbitsa thupi za 45-degree hyperextension ndi ntchito yophunzitsira mphamvu makamaka yolunjika kumbuyo, glutes, ndi hamstrings, kulimbikitsa kukhazikika kwapakati komanso thanzi lamsana. Ndiwoyenera kwa anthu pamilingo yonse yolimbitsa thupi, kuyambira oyamba kupita patsogolo, chifukwa amatha kusinthidwa mosavuta kuti agwirizane ndi mphamvu ndi kuthekera kwake. Anthu angafune kuchita izi kuti asinthe kaimidwe kawo, kuchepetsa ululu wammbuyo, kupititsa patsogolo masewera olimbitsa thupi, komanso kuchepetsa chiopsezo cha kuvulala kwa msana.

Ukwenza: Isiqondiso eDelisa Ngasikhathi 45 digiri hyperextension

• Sungani thupi lanu mowongoka, tambani manja anu pachifuwa chanu kapena ikani manja anu kumbuyo kwa mutu wanu, kenaka pindani kutsogolo m'chiuno momwe mungathere ndikusunga msana wanu.
• Pang'onopang'ono kwezani torso yanu mpaka thupi lanu liri mu mzere wowongoka kachiwiri, ndikuganiziranso kugwiritsa ntchito minofu yanu ya m'munsi kuti muyambe kuyenda ndikupewa kugwiritsa ntchito m'chiuno mwanu kuti mukweze thupi lanu.
• Gwirani pamwamba pa kusuntha kwa masekondi angapo kuti muwonjeze kugundana kwa msana wanu.
• Tsitsani thupi lanu kubwerera kumalo oyambira, kubwereza chiwerengero chomwe mukufuna kubwereza.

Izinto zokwenza 45 digiri hyperextension

• Mayendedwe Olamuliridwa: Pewani kugwedezeka kapena kusuntha mwachangu. M'malo mwake, chitani masewera olimbitsa thupi pang'onopang'ono komanso mowongolera. Izi zidzakuthandizani kugwirizanitsa minofu yanu bwino ndikuchepetsa chiopsezo cha kuvulala. Kulakwitsa kofala ndiko kugwiritsa ntchito mphamvu m'malo mwa mphamvu ya minofu, zomwe zingayambitse mawonekedwe osauka komanso kuvulala komwe kungachitike.
• Sungani Neutral Spine: Ndikofunikira kuti msana wanu usalowerere muzochita zolimbitsa thupi kuti mupewe kuvulala kwam'mbuyo. Pewani kuzungulira kapena kupindika kwambiri msana wanu. M'malo mwake, sungani mayendedwe achilengedwe pang'ono kumbuyo kwanu.
• Range of Motion: Osakulitsa thupi lanu pamwamba pakuyenda. Kulakwitsa kofala ndiko

45 digiri hyperextension Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda 45 digiri hyperextension?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a 45 degree hyperextension, koma ndikofunikira kuti muyambe ndi zolemera zopepuka kapena kulemera kwa thupi, ndikuyang'ana mawonekedwe ndi kuwongolera kuti mupewe kuvulala. Ndibwinonso kukhala ndi mphunzitsi kapena munthu wodziwa zambiri amene akukutsogolerani kuti muthe kuchita bwino. Kumbukirani kumvetsera thupi lanu ndikusiya ngati mukumva kupweteka kapena kupweteka.

Yintoni imibalabala enzima yale nhliziyo emangalisayo 45 digiri hyperextension?

• Kulemera kwa 45 Degree Hyperextension: Kusiyanaku kumaphatikizapo kunyamula mbale yolemetsa kapena dumbbell kuti muwonjezere kukana ndi zovuta za masewerawo.
• Banded 45 Degree Hyperextension: Mukusintha uku, gulu lotsutsa limagwiritsidwa ntchito kuwonjezera zovuta zina pakuyenda.
• Leg Single 45 Degree Hyperextension: Kusintha kumeneku kumachitika pokweza mwendo umodzi kuchoka pa benchi panthawi yochita masewera olimbitsa thupi, kukulitsa mphamvu ndikuloza mbali iliyonse ya msana wa m'munsi payekha.
• 45 Degree Hyperextension ndi Kupotoza: Kusinthaku kumawonjezera kusuntha kozungulira pamwamba pa masewera olimbitsa thupi kuti agwirizane ndi obliques ndi minofu ina yapakati.

Izinto zokufunda ezishisa ezivumelekile 45 digiri hyperextension?

• Milatho ya Glute imathanso kuthandizira ma 45 degree hyperextensions, popeza imayang'ana kwambiri ma glutes ndi hamstrings, kulimbitsa mphamvu ndi kukhazikika komwe kumapezeka kuchokera ku hyperextensions ndikulimbikitsa kaimidwe kabwinoko ndi kuwongolera.
• Pomaliza, agalu a mbalame ndi masewera olimbitsa thupi abwino kwambiri ophatikizana ndi ma 45 degree hyperextensions, chifukwa samangolimbitsa msana ndi pachimake, komanso amawongolera bwino komanso kulumikizana, zomwe zimatha kupititsa patsogolo kayendedwe ka hyperextension.