Reverse Hyperextension: ubuchule, iingcebiso, iingcebiso

Loo umthambo hyperextension, ngokuxhomekeke kwintsebenzo rhoqo komeleza corset kwezihlunu umva, nokuba nokuthintela ngempumelelo nokwenzakala emqolo ezisezantsi umqolo. Nangona kunjalo, oku sisingisele uqeqesho kuphela version yemveli.

kwamathanga shapely kunye ngeempundu kwimali, ngaphandle kokubukela ngasemva

reverse Hyperextension kwahlukile into classical ukuba inkqubo loqeqesho umdlalo esisiseko ayidlalwanga umntla kunye nemilenze. Ngoko ke, umsebenzi olunzulu izihlunu ezinqeni amathanga, empontshwa angancedwa kuphela.

Enyanisweni, lo ehleliyo umva isebenzela izihlunu efanayo njengoko Classic, kodwa olu khetho nga ngokuba ekhuselekileyo ngakumbi ngokutshintsha aksenti umthwalo. Indlela yemveli kubandakanya ugxininiso elide izihlunu emqolo nedolo namalungu, kwaye kungoko ithuba yokwenzakala xa usebenza ubunzima elikhulu, iphezulu kakhulu. Technique lolwandiso umva, kwelinye icala, ivumela midlalo ukusebenzisa ubunzima kumnandi.

hyperextension Reverse Kucetyiswa ukuba iimbaleki ngamanqanaba ahlukeneyo ngoqeqesho ukuzifudumeza izihlunu phambi kokwenza uqeqesho enzima, kwakunye iimbaleki, wabaqalayo ukushushubeza phambi umthambo zokutsalwa kwimithwalo.

Iingcebiso malunga nokuphunyezwa hyperextension reverse

Xa inkqubo ukuphunyezwa ibandakanya liyalele enye kuphela - Matshotyana - a komzimba onamandla evumela ukuba ukusebenza kunye namatye amakhulu. Izindlu igcina isikhundla esisigxina kulo lonke uphindaphindo awo, ngoko emqolo ungakhathazeki.

Kubalulekile ukuba sikhumbule:

• Ukuze uphephe ukwenzakala, ukuthintela iintshukumo ngequbuliso.
• Ukuze ngempumelelo ukulayisha hamstrings, lo sock kufuneka isongelwe ngaphakathi.
• Awunako ukujinga, zama ngenxa inertia ukwenza kokwenyuka. Ngcono ubulunga iphinda buso ngaphezu ngokupheleleyo, kodwa ke ingozi yokwenzakala.
• Ukuzilolonga lwenziwa ngaphakathi awo ubuninzi isithabazi kwezihlunu kwaye sihlala kwempixano.
• Musa ukulibala malunga ukuphefumla efanelekileyo: uphefumlele kwisigaba elibi, kunye nokukhupha kwi umgudu.

Ekubeni hyperextension umva - lo msebenzi yahluke kuyaphi ukusuka yamandulo, kwaye umqeqeshi iyafuneka zingafani ngokupheleleyo. Ngokuqhelekileyo, a steel okanye uyilo oluthambekileyo, baxhotyiswa detox indlebe ethambileyo, imiqamelo adjustable kuba iinyawo kwaye ephatha ngayo izandla.

asebenzisa Technique

Ukuba yokwenza umthambo akukho isixhobo esikhethekileyo umthambo "hyperextension umva" kuyi okanye hyperextension yeNZ kuyo msebenzi kakhulu.

Kufuneka uqale uqeqesho kunye useto umatshini ngokwabo. Okulandelayo, kubalulekile ukuba zilandele ngqo ezi zikhokelo zilandelayo:

• Kwi bar tye ukuba alale ubuso phantsi uze uthabathe umphetho ngqongqo kakhulu.
• Iinyawo, walungisa kwi entlanganweni idolo, apho ibekwe phezu ngohlangothi kwibhentshi.
• Kwi siphefumla, ngokucotha phakamisa umlenze phezulu ukwenza umgca othe ngqo kunye nomzimba.
• imizuzwana embalwa ukulungisa phezulu.
• On unyawo ukusezela kancinci ukubuyela yokuqala.

Ukwenzela ukuphepha zokonzakala emqolo, kwihoko ayikhuthazwa phezulu. Intloko kufuneka zigcinwe ngqo, esingaphosi intamo yakhe. Ukuba umthambo lula, ungadibanisa nomthwalo olongezelelweyo.

Ukuba ithuba lokufikelela kwi umthambo ayikho, lo msebenzi lo hyperextension umva, unako kanye njengokuba kakuhle kusetyenziswa kweli khaya. Kuza kufuneka umthambo ibhola enkulu. Imithambo kungenziwa nkqu elele phezu nezitulo ezibini busondele kunye.

ziyafaneleka ekhaya

Ngoko ke, ukubuyisela hyperextension ekhaya usebenzisa fitball kunceda ukuba asebenze:

• imisipha Gluteal.
• imisipha ethangeni.
• Asezantsi nalawo aphakathi ukusuka kummandla ngasemva.

Ukuze wenze oku, kufuneka uthathe indawo ukuqala:

• Ukuze kulala isisu sakhe phezu ibhola ukuze ke ibe phantsi esinqeni kunye osesiswini.
• Izandla ezibekwe phambi lwendlela-ububanzi ngaphandle Wazolulela ukuba emgangathweni.
• imilenze ngqo igcinwe kunye.

Isenzo esiqhubekayo wenziwa:

• Imilenze bayavuswa, qinisa izinqe, sinciphise umva.
• Ukulibaziseka imizuzwana embalwa abakwindawo ubuninzi.
• Ngobunono bawe phantsi ingakhange irwece phantsi.

Ebudeni ukuzilolonga, kubalulekile ukulawula indlela ophefumla ngayo. Kufuneka ibe kade kunye ezinesingqi.

Ukuba wenze umthambo "hyperextension reverse 'imihla ngenxa 2-3 iiseti kunye nenani kophindo izihlandlo ezili-12 ubuncinane, umphumo uya kuba zibonakale emva kweentsuku 30-40.