Hyperextension
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Overview:
Hyperextension ibasa rinobatsira iro rinonyanya kusimbisa iyo yakaderera kumashure, asi zvakare inobata iyo glutes uye hamstrings. Inokodzera chero munhu, kubva kune vanotanga kusimba kusvika kune vane ruzivo rwevamhanyi, vachitarisa kuvandudza simba ravo repakati, chimiro, uye hutano hwese kumashure. Vanhu vangangoda kuita chiitiko ichi kuderedza marwadzo ekudzokera shure, kusimudzira kuita kwemitambo, kana kudzivirira nyaya dzine chekuita neshure.
Table of Contents
Instructions
Step-by-step guide:
- Chengetedza muviri wako wakatwasuka uye maoko ako angave akayambuka pachipfuva chako kana kuseri kwemusoro wako, iyi ndiyo nzvimbo yako yekutanga.
- Tanga kurovedza muviri nekukotama muchiuno uchichengeta musana wako wakatwasuka, ramba uchidzikisa torso yako kusvika yave kuita perpendicular kumakumbo ako.
- Zvishoma nezvishoma simudza torso yako kudzokera kunzvimbo yekutanga pasina kuvhara musana wako, uchishandisa mhasuru dzako dzepazasi kusimudza muviri wako.
- Dzokorora kufamba kwenhamba yaunoda yekudzokorora, kuve nechokwadi chekuchengetedza kufamba kunononoka uye kunodzorwa mukati mese.
Exercise Tips:
- Kudzora Mafambiro: Imwe mhosho ndeyekumhanyisa chiitwa uye kusadzora mafambiro. Zvakakosha kuita chiitwa zvishoma nezvishoma uye nemaune. Izvi zvinosanganisira zvese zviri zviviri kumusoro nekudzika kwechiitwa. Nekudzora mafambiro ako, unogona kuve nechokwadi chekuti tsandanyama dzako dziri kushandiswa nemazvo uye kuti hausi kuvimba nekumhanyisa kupedzisa basa racho.
- Bata Core Yako: Vanhu vazhinji vanokanganwa kuita yavo musimboti pavanenge vachiita Hyperextensions. Nekuita musimboti wako, unogona kubatsira kuchengetedza kuzasi kwako uye kuwedzera kushanda kwechiitwa.
- Usawedzera Kuwedzeredza: Kuwedzeredza kumusoro kwechikwata chikanganiso chakajairika chinogona
FAQ
Can beginners do the Hyperextension?
Hongu, vanotanga vanogona kuita iyo hyperextension exercise, asi zvakakosha kuti utange zvishoma nezvishoma uye nechimiro chakakodzera kudzivirira kukuvara. Zvinokurudzirwa kuita kuti mudzidzisi kana munhu ane ruzivo atange aratidza chiitwa. Pamusoro pezvo, vanotanga vanofanirwa kutanga nehuremu hwemuviri chete uye zvishoma nezvishoma kuwedzera kuramba pavanenge vachiwedzera kugadzikana uye kusimba. Sezvakaita chero maekisesaizi, kana paine chero kurwadziwa, vanofanirwa kumira nekukurumidza uye kubvunza nyanzvi yezvehutano.
What are common variations of the Hyperextension?
- Iyo 45-Degree Hyperextension: Mukusiyana uku, munhu wacho anoshandisa 45-degree hyperextension bhenji, iyo inobvumira hukuru hukuru hwekufamba uye inotarisa pasi kumashure uye hamstrings.
- Iyo Yakamira Hyperextension: Iyi misiyano inoitwa wakamira, uchishandisa mabhendi ekupikisa akasungirirwa kune yakaderera anchor point kuti ape kuramba.
- The Reverse Hyperextension: Iyi misiyano inoitwa pamushini we reverse hyperextension, unonyanya kunanga hamstrings, glutes, uye yakaderera musana tsandanyama.
- The Single-Leg Hyperextension: Kusiyana uku kunoitwa nekusimudza gumbo rimwe kubva pasi panguva yekurovedza muviri, izvo zvinowedzera dambudziko uye zvinobatsira kuvandudza kuenzanisa uye kugadzikana.
What are good complementing exercises for the Hyperextension?
- Mapuranga anopindirana zvakanaka kune Hyperextensions sezvaanosimbisa mhasuru dzepakati, izvo zvakakosha pakuchengetedza fomu rakakodzera uye kudzivirira kukuvara panguva yeHyperextensions.
- Shiri Imbwa maekisesaizi anowedzerawo Hyperextensions nekuita ese ari ezasi kumashure uye epakati tsandanyama, kuvandudza chiyero uye kugadzikana, izvo zvakakosha pakuita Hyperextensions zvinobudirira.
Related keywords for Hyperextension:
- Bodyweight Hyperextension exercise
- Maekisesaizi ekunanga muchiuno
- Hyperextension yekugadzira chiuno
- Kudzidzira kurema kwemuviri kwechiuno
- Hyperextension chiuno Workout
- Kusimbisa chiuno neHyperextension
- Hyperextension chiuno maitiro
- Bodyweight workouts yechiuno
- Waist-yakatarisana Hyperextension exercise
- Waist slimming Hyperextension workouts