Floor Hyperextension
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Overview:
Floor Hyperextension ibasa rinobatsira rinonyanya kunanga kuzasi kumashure, richibatsira kusimbisa mhasuru uye kugadzirisa chimiro. Iko kurovedzwa kwakanakira vanhu veese mazinga ekusimba, kunyanya avo vanopedza maawa akawanda vakagara kana avo vachivavarira kusimudzira kugadzikana kwavo kwepakati. Kuita chiitiko ichi kunogona kuderedza marwadzo ekudzokera shure, kuwedzera kurongeka kwemusana, uye kunobatsira pakusimba kwemuviri wose uye kushanduka.
Table of Contents
Instructions
Step-by-step guide:
- Chengeta makumbo ako akatwasuka uye pamwe chete, zvigunwe zvakanongedza.
- Inhale uye zvishoma nezvishoma simudza maoko ako, chifuva, uye makumbo kubva pasi kusvika pakakwirira sezvaunokwanisa, uchichengetedza mutsipa wako munzvimbo isina kwayakarerekera.
- Bata chinzvimbo ichi kwemasekonzi mashoma uchikwenya glutes yako uye yakaderera musana tsandanyama.
- Exhale uye zvishoma nezvishoma udzikise muviri wako uchidzokera kunzvimbo yekutanga, uye dzokorora chiitwa sezvaunoda.
Exercise Tips:
- Batanidza Core Yako: Usati wasimudza muviri wako wepamusoro kana makumbo, batanidza mhasuru dzako dzepakati. Izvi zvinopa kugadzikana uye kutsigirwa kwemusana wako panguva yekurovedza muviri. Common Mistake: Kusaita musimboti kunogona kuguma nekunyanya-kuvimba nemisungo yako yepasi kumashure, izvo zvinogona kutungamira kune kunetseka kana kukuvara. Ita shuwa kuchengetedza abs yako yakasimba panguva yese yekurovedza muviri.
- Controlled Movement: Paunosimudza maoko ako nemakumbo, ita izvozvo zvishoma nezvishoma uye zvinodzorwa. Izvi zvichakubatsira kuti ubatanidze mhasuru dzakakodzera uye kudzivirira kukuvara.
FAQ
Can beginners do the Floor Hyperextension?
Ehe, vanotanga vanogona kuita Floor Hyperextension exercise. Zvisinei, zvakakosha kuti utange nekusimba kwechiedza kudzivirira kukuvara. Ichi chiitwa chakanakira kusimbisa yezasi kumashure uye core tsandanyama. Zvinogara zvakakosha kuchengetedza chimiro chakakodzera uye maitiro ekuwedzera mabhenefiti echiitwa uye kudzivirira kukuvara kungangoitika. Kana chero kurwadziwa kana kusagadzikana kunzwika, zvinokurudzirwa kumisa maekisesaizi uye kuonana nenyanzvi yekusimbisa muviri kana murapi wemuviri.
What are common variations of the Floor Hyperextension?
- Roman Chair Hyperextensions: Iyi shanduko inoshandisa chigaro cheRoma kana hyperextension bhenji kuwedzera huwandu hwekufamba uye kusimba kwechiitwa.
- Weighted Hyperextensions: Kune iyi mutsauko, iwe unobata huremu ndiro kana dumbbell pachipfuva chako kana kuseri kwemusoro wako kuti uwedzere kuramba uye kuwedzera dambudziko.
- Banded Hyperextensions: Mumusiyano uyu, unoshandisa bhandi rekupokana rakatenderedza chiuno chako, rakasungirirwa kune imwe nzvimbo yakatarisana pamberi pako, kuwedzera imwe nhanho yekuramba.
- I-Single-Leg Hyperextensions: Kusiyana uku kunosanganisira kuita chiitwa negumbo rimwe panguva, izvo zvinogona kubatsira kugadzirisa kusaenzana kupi zvako musimba pakati pekuruboshwe uye kurudyi mativi.
What are good complementing exercises for the Floor Hyperextension?
- Mapuranga anozadzisa Floor Hyperextensions nekusimbisa nheyo, iyo inokosha pakuchengetedza fomu yakakodzera uye kudzivirira kukuvara panguva ye hyperextensions.
- Iyo Shiri Imbwa yekurovedza muviri ndeimwe yekuwedzera kurovedza kuFloor Hyperextensions sezvo ichivandudza chiyero, kurongeka, uye simba muzasi kumashure uye mhasuru dzedumbu, dzinoshandiswa panguva ye hyperextensions.
Related keywords for Floor Hyperextension:
- Bodyweight hip exercise
- Floor Hyperextension Workout
- Hudyu kusimbisa kurovedza muviri
- Bodyweight kurovedza mahudyu
- Floor Hyperextension kudzidziswa
- Hudyu yakanangana nebodyweight kurovedza muviri
- Kumba-kumba hudyu kurovedza muviri
- Hapana-midziyo muhudyu Workout
- Bodyweight Floor Hyperextension
- Kusimbisa mahudyu neFloor Hyperextension