Reverse Hyper paFlat Bench
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Overview:
Iyo Reverse Hyper paFlat Bench ndeye yakaderera muviri kurovedza muviri iyo inonyanya kunanga iyo glutes uye yakaderera kumashure, ichibatsira kusimbisa idzi nzvimbo nekuvandudza kugadzikana kwemuviri wese. Ichi chiitwa chakakodzera kune vese vanotanga uye vamhanyi vepamberi, sezvo ichigona kugadziridzwa zvinoenderana nemhando yekusimba kwemunhu. Vanhu vangangoda kubatanidza chiitwa ichi mumuitiro wavo wezvibatsiro mukusimudzira simba repakati, kugadzirisa chimiro, uye kuderedza njodzi yekukuvara kwemusana.
Table of Contents
Instructions
Step-by-step guide:
- Bata zvakasimba mativi kana kumberi kwebhenji kuti ugadzikane, uchichengeta muviri wako wepamusoro wakatwasuka uye uchienderana nechiuno chako.
- Zvishoma nezvishoma simudza makumbo ako kumusoro kumusoro sezvaunokwanisa, uchiachengeta akatwasuka uye ari pamwe chete, kusvikira afanana kana kuti zvishoma pamusoro akaenzana pasi.
- Bata nzvimbo iyi kwechipiri, uchivimbisa kusvina glutes yako pamusoro pekufamba.
- Zvishoma nezvishoma kuderedza makumbo ako kudzokera kunzvimbo yekutanga, kuve nechokwadi chekuchengetedza kutonga uye kwete kuvarega vachidonha nekukurumidza. Dzokorora chiitwa chenhamba yako yaunoda yemaseti uye reps.
Exercise Tips:
- Dzora Mafambiro Ako: Chikanganiso chakajairika kushandisa simba kana kuita kurovedza muviri nekukurumidza. Izvi zvinogona kutungamirira kumusana wekuderera. Pane kudaro, tarisa pakudzora mafambiro ako, kusimudza uye kudzikisa makumbo ako zvishoma nezvishoma uye nemaune.
- Batanidza Core Yako: Imwe matipi akakosha ndeyekuita musimboti wako panguva yese yekuita. Izvi hazvingobatsiri chete kuchengetedza kumashure kwako, asi zvakare zvichawedzera kushanda kwechiitwa.
- Dzivisa Hyperextension: Paunosimudza makumbo ako, chenjerera kuti urege kuwedzera musana wako. Makumbo ako anofanira kusimudzwa kusvika aenderana nemuviri wako, asi kwete kupfuura iyi. Hyperextension inogona kutungamirira kukukuvara kwemashure.
- Kufema Nguva Dzose: Usabate mweya wako panguva yekurovedza muviri. Iva nechokwadi
FAQ
Can beginners do the Reverse Hyper paFlat Bench?
Hongu, vanotanga vanogona kuita Reverse Hyper paFlat Bench kurovedza muviri, asi ivo vanofanirwa kungwarira kushandisa fomu rakakodzera kudzivirira kukuvara. Zvakakosha kuti utange nehuremu huremu kana kusaremera zvachose kuti kufamba kuve kwakarurama. Ichi chiitiko chinonyanya kunanga kuzasi kumashure, glutes, uye hamstrings. Zvinogara zvichikurudzirwa kuva nemudzidzisi kana munhu ane ruzivo anotungamira anotanga kuburikidza nemaekisesaizi matsva kuti ave nechokwadi chekuti aitwa nemazvo.
What are common variations of the Reverse Hyper paFlat Bench?
- Reverse Hyper ine Resistance Bands paFlat Bench: Mukuchinja uku, bhendi rekupikisa rinoshandiswa kuwedzera imwe nhanho yekuomerwa, ichipa kuenderera kunoramba kuchiitika mukati mekufamba.
- Weighted Reverse Hyper paFlat Bench: Kusiyana uku kunosanganisira kushandiswa kwezviyero zvemakumbo kana dumbbell yakabatwa pakati petsoka kuti iwedzere kupikisa uye kupikisa glutes uye kuderera kwemashure kumashure mberi.
- Kugadzikana Bhora Reverse Hyper paFlat Bench: Musiyano uyu unosanganisira kushandisa bhora rakagadzikana rakaiswa pabhenji rakafuratira, iro rinogona kubatsira kubatanidza mhasuru dzepakati uye kugadzirisa chiyero uye kugadzikana.
- Yakasimudzwa Feet Reverse Hyper paFlat Bench: Mukusiyana uku, tsoka dzakasimudzwa uchishandisa nhanho kana bhokisi, izvo zvinogona kuwedzera huwandu hwekufamba uye kusimba kwechiitwa.
What are good complementing exercises for the Reverse Hyper paFlat Bench?
- Glute Bridges inopindirana neReverse Hyper paFlat Bench nokuti inotarisa kune posterior chain (glutes, hamstrings, uye yakaderera kumashure), kuwedzera mabhenefiti eiyo reverse hyper exercise nekuwedzera glute activation uye hip kuwedzera.
- Mapuranga anopindirana zvakanyanya kuReverse Hyper paFlat Bench sezvaanosimudzira kugadzikana uye kusimba, izvo zvinodikanwa kuchengetedza fomu rakakodzera uye kuenzanisa panguva yereverse hyper exercise.
Related keywords for Reverse Hyper paFlat Bench:
- Bodyweight hip exercise
- Flat bhenji Workouts
- Reverse Hyper exercise
- Bodyweight fitness yehudyu
- Zviitwa zvekusimbisa hudyu
- No-equipment hudyu workouts
- Reverse Hyper paFlat Bench tutori
- Bodyweight Reverse Hyper tekinoroji
- Kudzidzira kumba kwemhasuru dzehudyu
- Flat bhenji Reverse Hyper mirayiridzo