45 digiri kupotoza hyperextension

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

Ukuxhumana kwe 45 digiri kupotoza hyperextension

The 45-degree twisting hyperextension ndi masewera olimbitsa thupi omwe amalunjika m'munsi kumbuyo, obliques, ndi glutes, kupititsa patsogolo mphamvu, kusinthasintha, komanso kukhazikika kwapakati. Ndi yabwino kwa othamanga, okonda zolimbitsa thupi, kapena aliyense amene akufuna kusintha mphamvu zawo komanso kaimidwe kawo. Anthu angasankhe kuchita masewera olimbitsa thupi kuti apititse patsogolo masewera awo, kupewa kupweteka kwa msana, kapena kuthandizira kukulitsa thupi lamphamvu, lokhazikika.

Ukwenza: Isiqondiso eDelisa Ngasikhathi 45 digiri kupotoza hyperextension

• Dulani mikono yanu pachifuwa chanu kapena ikani kumbuyo kwa mutu wanu, ndipo sungani msana wanu molunjika pamene mukuweramira m'chiuno momwe mungathere pamene mukusunga msana wanu.
• Kuchokera pamalowa, kwezani torso yanu mmwamba pogwiritsa ntchito minofu yakumbuyo yakumbuyo ndikupotoza torso yanu kumbali imodzi mpaka thupi lanu likhala mozungulira ma degree 45 pansi.
• Gwirani malowa kwa kamphindi, kenaka muchepetse thupi lanu pansi pamene mukusuntha torso yanu, kubwerera kumalo oyambira.
• Bwerezani mayendedwe, nthawi ino ndikupotoza mbali ina, kuti mumalize kubwereza kamodzi. Pitirizani kusinthana mbali za chiwerengero chomwe mukufuna kubwereza.

Izinto zokwenza 45 digiri kupotoza hyperextension

• **Kuyenda Koyendetsedwa**: Mukamapotoza, onetsetsani kuti mukuzichita molamulidwa. Pewani mayendedwe othamanga, ogwedezeka omwe angakumitseni msana wanu. M'malo mwake, yang'anani pang'onopang'ono, kupotoza kolamulirika kumbali imodzi, kenaka bwererani pakati musanapondereze mbali ina. Izi zidzatsimikizira kuti mukugwirizanitsa minofu yanu yapakatikati ndi yakumbuyo bwino.
• **Pewani Kuchulukitsa Kwambiri **: Cholakwika chimodzi chodziwika panthawi ya 45-degree kupotoza hyperextension ndikuwonjezera kumbuyo pamwamba pakuyenda. Izi zitha kuyika kupsinjika kosafunikira pamunsi kumbuyo.

45 digiri kupotoza hyperextension Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda 45 digiri kupotoza hyperextension?

Kuchita masewera olimbitsa thupi a 45-degree hyperextension nthawi zambiri kumawonedwa ngati kwapakatikati mpaka kopitilira muyeso chifukwa cha kuchuluka kwamphamvu komanso kukhazikika komwe kumafunikira. Komabe, oyamba kumene atha kuyesetsa kuchita izi poyambira ndi zolimbitsa thupi zoyambira kumbuyo komanso zolimbitsa thupi. Ndikofunika kuzindikira kuti oyamba kumene ayenera kuyamba ndi zolemera zopepuka komanso zolimbitsa thupi zosavuta kuti apewe kuvulala, ndipo ayenera kupita patsogolo ku masewera olimbitsa thupi monga 45-degree twisting hyperextension pamene apanga mphamvu zokwanira ndi kusinthasintha. Ndibwinonso kukhala ndi mphunzitsi kapena katswiri wolimbitsa thupi kuti akutsogolereni muzochita izi, makamaka ngati ndinu oyamba kumene. Nthawi zonse kumbukirani kumvetsera thupi lanu ndikusiya ngati mukumva kupweteka kapena kupweteka. Ndi bwino kuchita masewera olimbitsa thupi osavuta ndi mawonekedwe oyenera kusiyana ndi kuika pachiwopsezo chovulala poyesa zolimbitsa thupi zapamwamba musanakonzekere.

Yintoni imibalabala enzima yale nhliziyo emangalisayo 45 digiri kupotoza hyperextension?

• Kuchita zopindika za 45-degree hyperextension pa mpira wokhazikika kumatha kukulitsa kukhazikika kwanu komanso kukhazikika kwapakati.
• Kupindika kwa 45-degree hyperextension yokhala ndi mpira wamankhwala kumatha kukulitsa zovuta ndikuthandizira kukulitsa mphamvu ndi mphamvu zanu.
• Kuphatikizira kettlebell mu 45-degree yokhotakhota hyperextension kungapereke kulimbitsa thupi kwamphamvu komanso kupangitsa minofu yambiri.
• Kupindika kwa 45-degree hyperextension yokhala ndi zolemetsa za akakolo kumatha kuthandizira kuwonjezera kukana, kupangitsa kuti thupi lanu lakumunsi ndi pachimake zigwire ntchito molimbika.

Izinto zokufunda ezishisa ezivumelekile 45 digiri kupotoza hyperextension?

• Zopotoka za ku Russia ndizothandiza kwambiri chifukwa zimaphatikizanso kupotoza, kuthandizira kulimbitsa minofu ya oblique ndikuwonjezera kusuntha kozungulira, komwe kumatha kupititsa patsogolo mphamvu ya 45 degree twisting hyperextensions.
• Mapulani amatha kukhala opindulitsa chifukwa amayang'ana pa kukhazikika kwapakati ndi mphamvu, zomwe ndizofunikira kuti mukhale ndi mawonekedwe oyenera komanso oyenerera panthawi ya 45 digiri yopotoka hyperextensions, kuchepetsa chiopsezo cha kuvulala.