Hyperextension - shi ne hanya zuwa ga wani karfi da lafiya baya

Na tabbata da yawa fiye da saba da makaranta ta wasanni kayan aiki a karkashin sunan "goat". Kuma, mafi m, da yawa yi hyperextension a ilimin motsa jiki azuzuwan, amma ba su iya ma san abin da ya ke kira. Saboda haka hyperextension - musamman bada, a karkashin abin da dama tsoka kungiyoyin suna da hannu, wato, kashin baya erectors, hamstrings, glutes. Hakika, ba kawai wasanni, "goat" domin wannan darasi. Yin tsawo a kan na'urar kwaikwayo, za ka iya cimma abin da tsokoki suna goyon bayan kashin baya zama karfi, wanda baya zai hana ciwon baya. Bugu da kari, za a tsararren dukan raya surface na cinyoyinsa, ciki har da gindi.

yi m

Don kauce wa rauni, yi nazari a hankali yadda za a yi hyperextension, kuma kawai sai a fara zuwa motsa jiki. Don fara da, wuce-wuri - tsawo ne da baya a wani wuri inda dukan jiki a kasa da kugu ne tsit. Movement ne kawai da jiki. Yi ƙarya a kan na'urar kwaikwayo, fuskantar žasa, to suna da idon karkashin rollers, musamman sanye take da wannan manufa. Gefen da dandali a kan abin da dan wasa ya kasance a matakin da pelvic ƙasũsuwa. An kayyade haka cewa a kwari isa sararin samaniya don motsa jiki. Yin motsa jiki hyperextension, da mayar da shi ne ya zama wajibi a ci gaba a mike layin. Wannan zai kauce wa lalacewa. Da farko sannu a hankali ramammu gaba, hannuwa a baya ka kai (ko kirji). Idan kana amfani da ƙarin nauyi, kiyayye shi a nono (a cikin kowane hali ba a kai). Lean gaba ya zama ga zance, har akwai wani palpable tashin hankali a kafadarshi. Lower baya ba tanƙwara! Duk yadda low ka samu saukar, muddin ya mayar ya daidai mike. Kai wani low aya a kan exhale, za ka iya fara tada jiki. M batu, a lokacin da yin motsa jiki a kan kwance mashaya, da aka kai lokacin da jiki ne a cikin wani wuri a layi daya zuwa bene, wato, da jiki da kuma kafafu suna hada kai. Wannan ne bayanin wannan darasi. Wadannan darussan da ake yi a 10-15 kowane uku zuwa hudu hanyoyin.

embodiments

Akwai daban-daban embodiments na hyperextension. Wannan darasi an yi ba kawai a kwance matsayi. Dangane da manufar, yana yiwuwa su yi tsawo, yayin da a wani karkata jirgin sama, a kan sãsanninsu, kuma ko da abin da ake kira "baya". Karkata hyperextension za'ayi a kan wani musamman na'urar kwaikwayo, wanda shi ne a wani kwana na 45 digiri zumunta zuwa bene. Saboda haka, babba batu na jiki za su samar da wani katako, kafafu ne a kasa da kuma saman shugaban. Side embodiment hyperextension yana amfani da mafi yawa QFontDatabase na ciki tsokoki. Yi a kan a kwance na'urar kwaikwayo: dan wasa ta'allaka a kaikaice, shugaban ƙafãfunsu karkashin rollers a wasu hanya. Kuma a karshe, da kuma baya da wuce-wuri. Wannan darasi an yi a cikin wannan hanya kamar yadda aka bayyana a sama, kawai jiki ya rage ajali da tsawo kafafu nuna.

ƙarshe

Tsawo a cikin kugu a kan wani musamman na'urar kwaikwayo ko wani sauki wasanni "goat" ba daga hankali. A dan wasa yana zuwa magance da kansa nauyi, wanda muhimmanci rage hadarin lalacewa. Mafi muhimmanci - ci gaba da mayar mike, kuma suka aikata da motsa jiki a hankali. Sa'an nan hyperextension zai zama mafi kyau kayan aiki da yaki ga lafiya da kuma kyau da baya.