Hyperextension neizvi: magadzirirwo, mazano, zano

Akadaro muviri hyperextension, pasi nguva dzose kuita kunosimbisa tsandanyama corset shure, ari chinobudirira pasava panzvimbo dzapasi shure nomuzongoza. Zvisinei, ichi chinoreva kudzidzisa chete chinyakare shanduro.

Shapely dzakatendereka uye magaro akasungirirwa, pasina rusaruro kune musana

Hyperextension neizvi yakasiyana dzekare chokwadi kuti muitiro kurovedza chikuru mutambo haisi reDare mutumbi uye makumbo. Naizvozvo, ndichibvunza basa tsandanyama ari magaro nezvidya, uye lumbar chete achibatsirwa.

Kutaura zvazviri, neizvi hyper ari kushanda zvakafanana tsandanyama sezvakanga Classic, asi pfungwa iyi inogona kunzi ine zvakawanda yakachengeteka anochinja-chinja mutoro madudziro emazwi. Nzira chinyakare Kunosanganisira Kumikidzo refu tsandanyama ari shure uye ibvi mapfundo, uye nokudaro mukana yokukuvadzwa kana tichishanda hombe kurema, chaizvo. Chidobi pamusoro neizvi uyewo Ukuwo, anobvumira vatambi vari nyanzvi kuti kushandisa naka uremu.

Reverse hyperextension inokurudzirwa kuti nevatambi yakasiyana siyana kudzidziswa achidziya tsandanyama vasati kuita kudzidzirwa rinorema, uyewo nevatambi, beginners kuti anodziya pamberi muviri traction.

Zvinotarisirwa pamusoro Implementation ari neizvi hyperextension

In nedanho Implementation kunosanganisira chimwe chete vadyi - pamagaro - a anatomi simba iro unokubvumira kushanda makuru masimbi. Dzimba anoramba yakatarwa nzvimbo yose kudzokororwa amplitude, ipapo pamusoro musana musafunganya.

Zvakakosha kuyeuka:

• Kuti tidzivise kukuvara, dzivisa kungoerekana masangano.
• Kuti zvinobudirira vapinze hamstrings, kuti sock anofanira wakaputirwa mukati.
• Haugoni uku, edza nokuda inertia kuti kwira. Nani unhu zvishomanana kudzokorora pane izere, asi mukana zvinokuvadza.
• Kuekisesaiza rinoitwa mukati amplitude kunonyanyisa tsandanyama tatamuka uye vanongogara vari makakatanwa.
• Usakanganwa pamusoro kufema zvakakodzera: fema mune zvakaipa chokutambudzika, uye exhale pamusoro nesimba.

Sezvo neizvi hyperextension - pachiitwa ichi unopfuura rakasiyana chekare, uye nomurovedzi kunodiwa nokuti zvakasiyana zvachose. Kazhinji, simbi yakananga kana slanted design, akashongedzerwa munyoro nzeve Mapedhi, chinjika pamakusheni nokuti tsoka uye rinopindura kuti maoko.

chidobi zviitwa

Kana yokurovedza muviri hausi zano rinokosha nokuda pachiitwa "neizvi hyperextension" Simulator kana hyperextension pabhenji vanhuwo basa zvakare.

Unofanira kutanga kudzidzisa pamwe muchina Kurongwa pachavo. Next, zvinokosha kuomerera zvinotevera:

• On the chinjikira bhaa nhema chiso pasi uye kutora mucheto zvakasimba.
• Feet, anombotwasanudza panguva ibvi vadyi, riri pamusoro kumucheto pabhenji.
• On the exhale, zvishoma nezvishoma kusimudza gumbo kuti vaumbe achirurama mutsetse nomuviri.
• masekondi mashoma kugadzirisa pamusoro.
• Netsoka Kufema zvishoma nezvishoma kudzokera kutanga chinzvimbo.

Kuitira kudzivisa kukuvara musana, dzatsatsa haina yakarumbidza pamusoro. Musoro unofanira kuchengeta kururamiswa, kwete kukanda mutsipa wake. Kana muviri nyore, unogona kuwedzera mamwe kuremedza.

Kana zvaiita kuwana yokurovedza muviri hakusi, pachiitwa ichi ndicho neizvi hyperextension, anogona sezvaakanga zvinobudirira kushandiswa pamusha. Uchada hombe muviri bhora. Maekisesaizi anogona kuitwa kunyange avete zviviri kwaswedera pamwechete chair.

kugwinya pamba

Saka, harungashandurwi hyperextension pamba kushandisa fitball kunobatsira kushanda kunze:

• Gluteal tsandanyama.
• Chidya tsandanyama.
• Lower uye pakati munharaunda musana.

Kuti aite izvi, unofanira kutora kutanga nzvimbo:

• Kuti okurutivi dumbu rake pamusoro bhora zvokuti akanga pasi muhudyu uye kuderedza dumbu.
• Hands akaiswa pamberi papfudzi-upamhi voga utambanudzire navo pasi.
• makumbo Straight vakaramba pamwe chete.

Uyezve chiito rinoitwa:

• Makumbo vanomutswa, sungisa muhudyu kudzikisa shure.
• Yakanonoka masekonzi mashoma panguva kunonyanyisa pfungwa.
• Zvinyoronyoro kuwira pasi isingatsiki pasi.

Panguva Workout, zvinokosha kudzora kufema kwako. Zvinofanira kuva kunonoka uye mutinhimira.

Kana ukaita chiitwa "neizvi hyperextension" zuva nezuva 2-3 anogadza nokuwanda repetitions kanenge ka12, zvichabuda kuonekwa mushure memazuva 30-40.