Frog Reverse Hyperextension

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

Ukuxhumana kwe Frog Reverse Hyperextension

The Frog Reverse Hyperextension ndi masewera olimbitsa thupi omwe cholinga chake ndi kulunjika ndikuwongolera msana, glutes, ndi hamstrings. Ndizopindulitsa makamaka kwa othamanga kapena anthu omwe akufuna kulimbitsa mphamvu zawo zapansi, kusintha kaimidwe, ndi kusinthasintha. Zochita izi ndizofunika chifukwa cha mphamvu zake pakukula kwa minofu ndi kupewa kuvulala, zomwe zimapangitsa kuti zikhale zofunikira zowonjezera pamtundu uliwonse wolimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Frog Reverse Hyperextension

• Phimbani mawondo anu mpaka madigiri 90 ndikuwayala padera, kutengera miyendo ya chule.
• Gwirani ma glutes anu ndikutsitsa kumbuyo kuti mukweze miyendo yanu m'mwamba, mawondo anu akugwada ndikusunga malo a "chule".
• Kwezani miyendo yanu mpaka ikugwirizana ndi thupi lanu, kenaka gwirani malowa kwa kamphindi ndikufinya glutes pamwamba pa kayendetsedwe kake.
• Pang'onopang'ono tsitsani miyendo yanu kumbuyo komwe mukuyambira, ndikuwonetsetsa kuyenda koyendetsedwa, kenaka bwerezani zolimbitsa thupi zomwe mukufuna kubwereza.

Izinto zokwenza Frog Reverse Hyperextension

• Phatikizani Ma Glutes Anu: Zochita izi zimayang'ana kwambiri ma glutes anu ndi kumbuyo kwanu. Kuti mupindule kwambiri ndi masewera olimbitsa thupi, onetsetsani kuti mukuchita minofu yanu ya glute panthawi yoyendayenda. Pewani kulakwitsa kugwiritsa ntchito thupi lanu lakumtunda kapena mikono kukweza miyendo yanu. Kusuntha kokweza kuyenera kuchokera m'chiuno ndi glutes.
• Miyendo Yoyenera: Miyendo yanu iyenera kugwada pamabondo, ngati miyendo ya chule. Apa ndipamene masewerawa amatenga dzina lake. Onetsetsani kuti miyendo yanu ikhale pamalo awa panthawi yonse yochita masewera olimbitsa thupi, chifukwa kuwongola miyendo yanu kungayambitse kupsinjika kwa msana.
• Mayendedwe Oyendetsedwa: Pewani

Frog Reverse Hyperextension Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Frog Reverse Hyperextension?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Frog Reverse Hyperextension, koma ndikofunikira kuti muyambe ndi zolemera zopepuka kapena zopanda zolemera konse, ndikuyang'ana mawonekedwe ndi kuwongolera kuti musavulale. Ndibwinonso kukhala ndi mphunzitsi kapena munthu wodziwa zambiri awonetsetse kuti zachitika molondola. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, ndi bwino kuyamba pang'onopang'ono ndipo pang'onopang'ono muwonjezere mphamvu pamene mphamvu ndi kupirira zikukula.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Frog Reverse Hyperextension?

• The Resistance Band Frog Reverse Hyperextension imaphatikizapo kugwiritsa ntchito gulu lotsutsa kuti muwonjezere mphamvu ya masewerawo.
• The Weighted Frog Reverse Hyperextension imaphatikizapo kugwiritsa ntchito zolemera za akakolo kapena dumbbell yomwe imakhala pakati pa mapazi kuti iwonjezere kukana.
• The Single-leg Frog Reverse Hyperextension imayang'ana mwendo umodzi pa nthawi, ndikuwonjezera vuto ndikulondolera hamstring iliyonse ndi glute payekha.
• The Incline Bench Frog Reverse Hyperextension imachitika pa benchi yokhotakhota kuti isinthe mbali ya masewerawo ndikuwongolera magulu osiyanasiyana a minofu.

Izinto zokufunda ezishisa ezivumelekile Frog Reverse Hyperextension?

• Ma Deadlifts amathandizira kwambiri Frog Reverse Hyperextension chifukwa onsewa amalimbitsa unyolo wakumbuyo, kuphatikiza kumbuyo, glutes, ndi hamstrings, kulimbikitsa kaimidwe kabwinoko komanso kuchepetsa chiopsezo chovulala.
• Ma Romanian Deadlifts amathandiziranso Frog Reverse Hyperextension pamene amayang'ana magulu omwewo a minofu, omwe ndi m'munsi kumbuyo, glutes, ndi hamstrings, komanso amagwirizanitsa pakati, zomwe zimapangitsa kuti azikhala bwino komanso azigwira bwino ntchito.