Hyperextension

Ii-hyperextensions zenziwa ngokuqhelekileyo ezenziwa ngokusetyenziswa kweempawu ezizodwa ze-hyperextension simulator. Iphembelela ngokupheleleyo imisipha ye-gluteal, i-rectifiers back and hip flexors. Ukuzivocavoca rhoqo akuvumelekanga kuphela ukugcina izihlunu kwiitoni, kodwa kwakhona ukuqinisa i-corset yomgudu. Ngokwenza oku, ukuziphatha okuthe tye okanye okucwangcisiweyo, awuyikubeka ingozi ekulayileni amajoyina okanye ukufumana ukulimala komgudu. Lo msebenzi uyanconywa ukuba wenze ngisho nabaqalayo kunye nabantu abanomqolo obuthathaka. Ukwenza rhoqo i-hyperextensions kwibhloko, ukhusela iintlobo zentlambo yakho.

Hyperextension: ubuchule

Ngokufanelekileyo, ukwenza lo msebenzi, udinga ibhentshi ye-hyperextension. Ukuqala, kufuneka uqale uthathe isithuba esifanelekileyo: ulale ngesisu sakho kwaye uzise izithende zakho phantsi koxhasi oluxhasayo. Kule ndawo, yenza umsebenzi:

1. Beka izandla zakho emva kwentloko yakho, yenza ulula ngokulula.
2. Buyela ngokukhawuleza kwindawo yokuqala - umzimba wakho kunye nemilenze kufuneka ibe linye ngqo. Bamba kule ndawo. Musa ukuzama ukuphakama phezulu.

Lo msebenzi kufuneka uqhutywe ngo-2-3 iiseti ze-12-15 ukuphindaphinda. Kulula ukubona ukuba akukho nto ilukhuni kule nto, kodwa abafazi bavame ukuphazamiseka ngesimo esinqanyanyisiweyo sokumiswa komzimba. Kodwa ungesabi: ngokukhawuleza xa uyithatha, uya kuqonda ukuba akukho nto inzima kule nto. Ukuwuthintela lo msebenzi awufanelekanga: i-hyperextension ilungile kumabhokhwe, kwaye yiyiphi intombazana ayifuni ukuba neentle ezintle?

Ungayifaka njani ukutshintsha i-hyperextensions kwi simulator?

Ii-hyperextensions zineenkalo ezininzi zokusebenza, kunye ne simulator kwaye ngaphandle kwayo. Ukuba awukwazi ukwenza ihholo kwisixhobo esifanelekileyo, zama ezi zilandelayo:

1. Olu khetho ludinga uncedisi. Beka kwiplanti ephakanyisiweyo (ibhentshini, ifenitshala enzima, njl.) Ukwenzela ukuba umzimba uphawuleze, kwaye iziqhwala kunye nezigodo zilele phezulu kwaye zixhaswa ngumlingane wakho. Yenza ukugoba ngokukhawuleza kumgangatho kunye nokunyuka kumgca ochanekileyo ngendlela efanayo njengoko kuya kwenziwa kwimimodeli.
2. Kule khetho, uya kufuna iimfono ezifanayo. Umphezulu wangaphambili wethanga ubeka kwibharha enye, kwaye imilenze ityalwe phantsi kweyesibini. Ukuzivocavoca kufana nokukhethwa kwangaphambili.
3. Enye inketho i-hyperextension kwi-fitball. Kule meko, iinqumlo zakho kufuneka zilale kwibhola, kwaye imilenze isenokuhlala eludongeni, okanye ixhaswe ngumncedisi. Yenza ukugoba ngaphantsi komgangatho kunye nokwandisa kumgca ochanekileyo.

I-Hypereretentensions for muscle back backs are often done with weights, efana nesimo sobunzima obukhethekileyo sinamathele kummandla phakathi kweentambo. Oku kukhuthaza ukukhula kwemisipha kwaye ivumela umzimba ukuba ungasetyenziselwa uhlobo olufanayo lomthwalo, kodwa uqhubeke ukhula.

Ukutshintshana kwe-hyperextension

I-hyperextension engenangqangi ngumsebenzi ophelisa ngokupheleleyo ukusebenza kwee-hyperextensions eziqhelekileyo-ukunyakaza kungenziwa yi-trunk, kodwa ngemilenze. Kule meko, ngenxa yokuqeqeshwa, ufumana amathanga adibeneyo kunye namaqabunga amahle. Ngoko, ukwenza oku kulandelayo:

1. Ngokuchasene nekhosi eqhelekileyo yezenzo, yiya kwibhentshini ye-sloping kwaye ugobe ngaphezu komda wayo.
2. Xa uqonde ngokucacileyo, qonda abaxhasi abamba imilenze kwindawo eqhelekileyo.
3. Phumla intloko yakho kuma-rollers asekelayo.
4. Imilenze echanekileyo ephantsi - uthatha isikhundla sokuqala.
5. Ukucoca iingqungquthela kunye nemisipha, phakamisa imilenze eqondileyo phezulu ukuze i-trunk ibe nomgca ochanekileyo. Yeka imizuzwana embalwa.
6. Musa ukumisa imilenze yakho, ukubuyisela ngokukhawuleza kwisimo sabo sokuqala.

Lo msebenzi kufuneka wenziwe ngeendlela ezi-12 ukuya kwezi-12.