Chii nomurovedzi kuti hyperextension?

Simulator nokuti hyperextension zvachose aizivikanwa zvose vanoda mitambo, kunyange vaya vasingazivi zita raro chairo. Adaptations muchimiro pabhenji pamwe okusungisa nokuti makumbo dzakazara gyms. Tichifunga nyore design, zviri zvinokwanisika kuti Simulator nokuda hyperextension ake. mudziyo akadaro rakanakira musha sika, sezvo riri chiine dzichipfekeka.

Ndezvipi hyper?

Simulator magadzirirwo Muchiitwa pamusoro hyperextension iri nyore. Mano, akataura dzakakurumbira Roman chair, panofanira resimbi puranga, chikuva kuti pagadzirwe tsoka, rwakapetwa pasi pamberi yehudyu uye rollers pokupindira makumbo.

Vazhinji mhando akasiyana kukandira kuvakwa. The chete chaikosha kuti anongokurukurwa murau, muchifarira Simulator akabatana. Zviri nokuda kwayo configuration, zvinokwanisika Kugadziridzwa nzvimbo mudziyo zvinhu pasi muviri User Kurongwa.

Ndiani akakurudzira Simulator Reverse Hyper?

Actual muviri ari giprekstenzii kutsvaka beginners. Vanhu vari Kungosvika akatanga kudzidzisa ari yokurovedza muviri, kazhinji kukuvadza kumashure, overloading tsandanyama panguva squat ane barbell, vaise pamateru. Hyperextension (Simulator, mufananidzo zvinogona kuonekwa ichi zvinhu achibvumira akadaro muviri) rinopa mukana kugadzirira kunowedzera kudzidzisa, kusimbisa musana extensor tsandanyama uye, naizvozvo, rose lumbar nzvimbo.

Makirasi ari hyperextension kuva dzetsika dzemagariro vanhu kuti vanotambura shure marwadzo. Sezvataurwa pamusoro apa, yakarurama kuurayiwa Muchiitwa pamusoro Simulator kunosimbisa lumbar tsandanyama nemarunda. Saka, vanoshandisa vari kusangana nezvinetso nomuzongoza, vanokwanisa zvishoma nezvishoma kudzidzisa kumashure, zvishoma nezvishoma kutamira kune kunowedzera kurovedza.

Pakupedzisira anoratidza pamusoro hyperextension anobatsira vanhu kuti kurarama ndakagara, vakaneta mararamiro. Pashure pezvose, boka iri vokuparidzira kazhinji kutambura kubva ose curvatures ose nomuzongoza, osteochondrosis, intervertebral heniya. Kugara muviri kubvumira hyperextension runako nokukurumidza ndeyokubvisa matambudziko aya, kukurudzira paumbwe wakanaka, anatomically zvakarurama mamiriro.

Tips nokuti Kusarudza

Kuti usarudze chaiye inoshanda anodzidzisa kuti hyperextension, kana ukatenga vanofanira kuteerera pfungwa dzinotevera:

1. Varumbidzwa kumisa ane simba chakagadzirwa yokutevedzera. Zviri nani kana mudziyo havazofaniri kurambidzwa uremu.
2. Zvikuru kukosha ndiyo kutsiga Simulator. Dzichengeterwe pamusoro pabhenji, inodzidzisa vanofanira hadzizotsvedzemuki kana yemasiraidhi, zvaigona kukuvara.
3. Simulator nokuti hyperextension inofanira kuva wakafara papuratifomu patsoka chinzvimbo. Welcome dzakasiyana pamwe pitikoti unhani.
4. Hazvina chinodiwa kuti dzomunyika stuffing pakati zvinyoronyoro zvenyaya Simulator yave vakashinga, asi haana kukonzera chero kusagadzikana panguva kosi.
5. Vanofanira kupa kupfuura mienzaniso izvo kupa mikana zvikuru kusanduka kuchinja kubva parameters nokuda nomumwe zvinodiwa vanoshandisa.

Chidobi anoratidza hyperextension

Kazhinji, munhu nomurovedzi kumusana hyperextension wakashanda kubudikidza vanoshandisa pachena kururama. Vamwe vatsva vasingazivi mano urongwa, kushanda amplitude wakakurisa, akanyanyisa wakakokonyara shure, kuti boka rose nemamwe zvikanganiso.

Kuti tidzivise zvakaipa pachavo utano hwavo, zvinokosha kufunga kuti kushandisa Simulator nokuda hyperextension:

1. Kutanga chinzvimbo - a Simulator inodzorwa pasi muviri User Kurongwa. The pamberi rollers dziri muna vachikotama pazvidya mapazi. Lower gumbo yokuisira iri munzvimbo pamusoro achilles mudzira. Uyezve infest tsoka pasi platen, kumashure anotora pamwero nzvimbo dzichienderana akarurama nemakumbo.
2. zviitwa vanotanga - pashure kuitwa kwokutanga chinzvimbo, kuratidzwa voltage gluteal netsandanyama. User "anovhunanya" redzimba kuburikidza mberi rollers Simulator uye akasendamira pasi kusvikira muviri haangavi wira pa necheparutivi ⁶⁰ °. Hands akapeta pachipfuva chake, pashure iyo muviri kusimuka uye shure pokutangira nzvimbo muviri. Kuita zviitwa maererano zvakakodzera unyanzvi kunosanganisira achideredza muviri kuti mweya uye achikwira exhale.

Common zvikanganiso zviri chokupika hyperextension

Chimwe chikuru zvikanganiso mamirire nokuda beginners makabuda zvakanyanyisa yakaderera achideredza muviri kana muviri zvasvika munhu vanobwembura pakona rimwe ⁹⁰ °. Yakadaro pachake yechiitwa zvinogoneka chete vanhu vane simba, musana utano.

It hazviunzi zvachose zvisingabatsiri Kutsauka zvakare guru iri redzimba kupora danho. Kutungamirirwa kurovedza chete kunowedzera ngozi yokukuvadzwa kuti lumbar shure somugumisiro kunyanya kunetseka pamusoro vertebrae.

kusarudza nepakudiwa basa maererano zvizere amplitude. Kuita nokukurumidza, kwakakwana fambisa zvakavamba kuchinja haripi mashoko anodiwa mutoro pamusoro tsandanyama nemarunda.

Kazhinji, kana kuita hyper Vamhanyi vechiduku pamusoro-vanokunga makumbo panguva ibvi mapfundo. Kuita seizvi haisi inokurudzirwa. chidobi zvakakodzera kunosanganisira kuswatura muviri.

Vamwe vatambi edza nekukurumidza kuti seri kuzorodzwa, kushandisa kushandisa zviyereso. Kuti tidaro beginners uyewo haana zviripo. Pakutanga, basa anofanira kuva "chinhu", nekuti kuwana kukuvara musana, kushandisa dzimwe kurema chinhu Snap.

In mhedziso

Sezvinogona kuoneka, nokuti hyperextension bhenji dzinobudirira simulators, hunoita zvidzidzo kusimbisa lumbar nomuzongoza, kudzivirira mutambi pakukuvara ezasi shure. vanga vaneta dzose kubvumira zvakanaka kukurumidza kugadzirira zvetsandanyama nemapfupa hurongwa kuita simba kurovedza, kuumba mamiriro utano.