45 digiri ya mwendo umodzi hyperextension

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

Ukuxhumana kwe 45 digiri ya mwendo umodzi hyperextension

The 45 degree one leg hyperextension ndi masewera olimbitsa thupi opindulitsa omwe amalowera kumbuyo, glutes, ndi hamstrings, kupititsa patsogolo mphamvu, kusinthasintha, ndi kamvekedwe ka minofu yonse. Zochita izi ndi zabwino kwa okonda masewera olimbitsa thupi amisinkhu yonse, kuyambira oyamba kupita kutsogola, chifukwa amatha kusinthidwa mosavuta kuti agwirizane ndi milingo yolimbitsa thupi. Anthu angafune kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chawo kuti apititse patsogolo mphamvu zawo zapakati, kukhazikika, ndi kaimidwe, komanso kuchepetsa chiopsezo cha kuvulala kwa msana.

Ukwenza: Isiqondiso eDelisa Ngasikhathi 45 digiri ya mwendo umodzi hyperextension

• Limbikitsani mapazi anu molimba pansi pa mapepala a phazi, ndi phazi limodzi lotulutsidwa ndi kutambasula kumbuyo kwanu, kusunga phazi lanu lina molimba.
• Ndi manja anu mwina pachifuwa chanu kapena kumbuyo kwa mutu wanu, ndipo msana wanu molunjika, pindani patsogolo pang'onopang'ono m'chiuno momwe mungathere pamene mwendo wanu wina utalikitsa.
• Mukafika pachimake chokulirapo, yambani kukweza thupi lanu lakumtunda ndikusunga msana wanu mowongoka, ndikufinyani ma glutes anu pamwamba pakuyenda.
• Bwerezani kusuntha uku kwa chiwerengero chomwe mukufuna kubwereza, kenaka sinthani miyendo ndikubwereza ndondomekoyi.

Izinto zokwenza 45 digiri ya mwendo umodzi hyperextension

• Kuyenda Koyendetsedwa: Pewani kulakwitsa kofala kogwiritsa ntchito mphamvu kuti mugwedeze thupi lanu mmwamba ndi pansi. M'malo mwake, gwiritsani ntchito kayendetsedwe koyendetsedwa kuti mukweze ndi kuchepetsa thupi lanu. Izi sizingochepetsa chiopsezo cha kuvulala komanso zimatsimikizira kuti minofu yanu ikugwiritsidwa ntchito bwino.
• Gwirani Ntchito Yanu: Yesetsani kukhala pachiwopsezo chanu panthawi yonse yolimbitsa thupi. Cholakwika chofala ndikupumula pachimake, chomwe chingayambitse kupsinjika kwa msana. Pogwiritsa ntchito pachimake chanu, simumangoteteza msana wanu komanso kuwonjezera mphamvu ya masewera olimbitsa thupi.
• Sungani Msana Wapakati: Nthawi zonse sungani msana wanu m'malo osalowerera ndale. Pewani kuzungulira kapena kupindika msana wanu chifukwa izi zitha kuvulaza.

45 digiri ya mwendo umodzi hyperextension Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda 45 digiri ya mwendo umodzi hyperextension?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a 45 degree one leg hyperextension, koma ndikofunikira kuyamba ndi masikelo opepuka kapena opanda zolemetsa konse, ndikuyang'ana mawonekedwe abwino kuti musavulale. Nthawi zonse ndi bwino kufunsa mphunzitsi kapena katswiri wazolimbitsa thupi kuti akuwonetseni momwe mungachitire moyenera ngati simukudziwa. Monga momwe zimakhalira ndi masewera olimbitsa thupi, mvetserani thupi lanu ndikusiya ngati mukumva kupweteka. Pang'onopang'ono onjezerani mphamvu pamene mphamvu zanu ndi chipiriro zikukula.

Yintoni imibalabala enzima yale nhliziyo emangalisayo 45 digiri ya mwendo umodzi hyperextension?

• The 45-degree of one leg hyperextension ndi zolemera za akakolo ndi kusiyana kwina, komwe mumangirira zolemera ku akakolo anu kuti muwonjezere kukana ndikugwira ntchito zolimbitsa thupi zanu ndi hamstrings molimba.
• The 45-degree one leg hyperextension ndi mpira wamankhwala ndikusintha komwe mumagwira mpira wamankhwala ndi manja onse mukuchita masewera olimbitsa thupi, kupangitsa pachimake chanu kwambiri ndikuwonjezera zovuta.
• The 45-degree of one leg hyperextension pamene akugwira dumbbell m'dzanja kumbali yomweyi monga mwendo wogwira ntchito, amawonjezera vuto linalake ku glutes, hamstrings, ndi kumbuyo.
• The 45-degree of one leg hyperextension ndi kupindika ndikusintha komwe mumapotoza torso yanu kupita ku mwendo wogwira ntchito mukaukweza, ndikuwonjezera gawo lozungulira lomwe limakupangitsani kuti mukhale ndi zovuta komanso zovuta kuti musamalire bwino.

Izinto zokufunda ezishisa ezivumelekile 45 digiri ya mwendo umodzi hyperextension?

• Ma squats aku Bulgaria amatha kuthandizira kukulitsa mwendo wa 45 wa mwendo umodzi poyang'ana ma glutes ndi hamstrings, komanso kuchita masewera olimbitsa thupi ndi ana a ng'ombe, ndikulimbitsa thupi mozama.
• Milatho ya Glute imathanso kuphatikizira 45 degree of one leg hyperextensions, popeza imayang'ana makamaka ma glutes ndi hamstrings, zomwe zimathandizira kukulitsa kukulitsa kwa chiuno ndi kukhazikika, zomwe ndizofunikira kwambiri kuti ma hyperextensions azichita bwino.