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Kulemera kwa Hyperextension

Umakhi woMsebenzi

Inhloko yeziNdawoChoya ni mamirutsetse fepehungaluma.
IdivayisiWurumuhaye
Imimiselo eqhaphoErector Spinae
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Ukuxhumana kwe Kulemera kwa Hyperextension

Weighted Hyperextension ndi ntchito yopindulitsa yomwe imayang'ana m'munsi kumbuyo, glutes, ndi minofu ya hamstring, kulimbikitsa mphamvu ndi kukhazikika. Ndioyenera kwa anthu pamilingo yonse yolimbitsa thupi, makamaka omwe akuyang'ana kuti apititse patsogolo mphamvu zawo zapakati, kaimidwe, komanso thanzi lamsana. Anthu angafune kuchita masewera olimbitsa thupi chifukwa angathandize kuchepetsa chiwopsezo cha kuvulala kwa msana, kupititsa patsogolo masewera olimbitsa thupi, komanso kuthandizira mayendedwe a tsiku ndi tsiku.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kulemera kwa Hyperextension

  • Gwirani mbale yolemera pafupi ndi chifuwa chanu, ndikusunga msana wanu molunjika ndi maso anu akuyang'ana kutsogolo.
  • Pang'onopang'ono tsitsani thupi lanu lakumtunda mpaka momwe mungathere, ndikuwongolera popanda kusuntha mwadzidzidzi.
  • Kenaka, gwiritsani ntchito minofu yanu yam'mbuyo kuti mukweze thupi lanu kubwerera kumalo oyambira, kuonetsetsa kuti simukuwonjezera kapena kukweza msana wanu pamwamba pa kayendetsedwe kake.
  • Bwerezani kusuntha uku kwa chiwerengero chomwe mukufuna kubwereza, nthawi zonse kusunga kayendetsedwe koyendetsedwa ndikuonetsetsa kuti msana wanu ukugwira ntchito, osati mikono kapena miyendo yanu.

Izinto zokwenza Kulemera kwa Hyperextension

  • **Mawonekedwe Oyenera **: Khalanibe ndi msana wosalowerera ndale panthawi yonse yolimbitsa thupi. Cholakwika chofala ndikuzungulira kapena kumiza msana mopitirira muyeso, zomwe zingayambitse kuvulala kwamsana. M'malo mwake, ganizirani kumangirira m'chiuno pamene mukuwongoka msana wanu.
  • **Kuyenda Koyendetsedwa**: Pewani kuthamanga mothamanga kapena kuthamanga. Tsitsani torso yanu molamulidwa ndikugwiritsa ntchito minofu yanu yakumbuyo ndi glute kuti mukweze thupi lanu. Izi zidzatsimikizira kuti mukugwira ntchito bwino minyewa yomwe mukufuna komanso kuti musavutike msana wanu.
  • **Kuyika Kulemera Kwambiri**: Ngati mukugwiritsa ntchito kulemera kowonjezera, onetsetsani kuti kwasungidwa motetezedwa pachifuwa chanu. Kuchigwira kutali kwambiri ndi thupi lanu kungapangitse mphamvu ya lever, kuonjezera zovuta zolimbitsa thupi komanso

Kulemera kwa Hyperextension Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kulemera kwa Hyperextension?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Weighted Hyperextension, koma ndikofunikira kuti muyambe ndi zolemera zopepuka kapena zolemera thupi kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndikofunikiranso kukaonana ndi katswiri wolimbitsa thupi kapena wophunzitsa umunthu wanu kuti mupeze chitsogozo cha njira yoyenera. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, oyamba kumene ayenera kuyamba pang'onopang'ono ndipo pang'onopang'ono awonjezere mphamvu pamene mphamvu zawo ndi kupirira zikukula.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kulemera kwa Hyperextension?

  • Resistance Band Hyperextension: Pakusiyana uku, gulu lotsutsa limagwiritsidwa ntchito, lomwe limamangiriridwa kumalo okhazikika ndikugwira m'manja panthawi yochita masewera olimbitsa thupi, kuonjezera zovuta.
  • Swiss Ball Hyperextension: Kusiyanaku kumaphatikizapo kugwiritsa ntchito mpira wa Swiss; mumagona ndi mimba yanu pa mpira ndikuchita ma hyperextensions, omwe amatsutsa kusamalitsa kwanu ndikumangirira pachimake chanu.
  • Hyperextension ya mwendo umodzi: Kusintha kumeneku kumachitidwa pokweza mwendo umodzi pamene mukuchita hyperextension, zomwe zimawonjezera vuto ndikuyang'ana mbali imodzi ya m'munsi kumbuyo panthawi imodzi.
  • Mankhwala a Mpira Hyperextension: Pakusiyana uku, mpira wamankhwala umachitikira pachifuwa kapena kumbuyo kwa mutu pamene akuchita masewera olimbitsa thupi, kuwonjezera kulemera ndi kuonjezera mphamvu ya masewera olimbitsa thupi.

Izinto zokufunda ezishisa ezivumelekile Kulemera kwa Hyperextension?

  • Glute Ham Amakwezanso amathandizira Weighted Hyperextensions poyang'ana pa unyolo wam'mbuyo, kuphatikiza ma glutes ndi hamstrings, omwe amathandizira kukulitsa mphamvu zonse ndi kukhazikika m'munsi mwa thupi.
  • The Romanian Deadlift imathandizira Weighted Hyperextensions monga momwe imayang'ana pa hamstrings ndi m'munsi kumbuyo, mofanana ndi hyperextensions, komanso imagwiranso ntchito pakati ndi kumtunda kwa minofu yam'mbuyo, potero kumapangitsa kuti thupi likhale ndi mphamvu ndi mphamvu.

Amaxabiso angamahlekwane kanye Kulemera kwa Hyperextension

  • Kulimbitsa thupi kwa Hyperextension
  • Zochita zolimbitsa m'chiuno
  • Zolimbitsa thupi zolemetsa m'chiuno
  • Hyperextension kwa m'chiuno
  • Weighted Hyperextension njira
  • Zochita za toning m'chiuno
  • Weighted Hyperextension kwa pachimake
  • Kupititsa patsogolo chiuno ndi Weighted Hyperextension
  • Zolimbitsa thupi zolemetsa m'chiuno
  • Hyperextension m'chiuno kulimbitsa thupi ndi zolemera