Hyperextension n'zosiyana: njira, nsonga, malangizo

Chotero zinthu kuti ndi hyperextension phunziro kwa ntchito zonse kumalimbitsa minofu corset kumbuyo, pokhala kupewa ogwira kuvulala mu m'munsi kumbuyo ndi msana. Komabe, izi nkhawa maphunziro yekha mu Baibulo chikhalidwe.

ntchafu Shapely ndi matako omangika, mopanda tsankho kumbuyo

Hyperextension n'zosiyana isiyana ndi Agiriki chakuti m'kati kuphunzitsa masewera zofunika si ankaimba ndi torso ndi miyendo. Choncho, ntchito tima minofu ya matako ndi ntchafu, ndi lumbar yekha mothandizana.

Ndipotu Hyper n'zosiyana ndi ntchito minofu mofanana tingachipeze powerenga, koma njirayi angatchedwe ndi otetezeka ndi kusuntha katundu ka. The njira miyambo Kumafuna motsindika yaitali minofu ya kumbuyo ndi bondo mafupa, choncho mpata choipa pamene ntchito ndi kulemera lalikulu, ndi mkulu. Njira ya kutambasuka n'zosiyana, Komano, amalola Akatswiri ntchito kulemera wosangalatsa.

N'zosiyana hyperextension tikulimbikitsidwa kuti othamanga a magulu a maphunziro kwa n'kumawotha minofu pamaso kuchita masewera katundu, komanso mpikisanowo, oyamba kuti konzekera pamaso zolimbitsa samatha.

Ayamikira pa kukhazikitsa wa hyperextension n'zosiyana

Mu ndondomeko ya kukhazikitsa kumafuna olowa imodzi yokha - m'chiuno - ndi thunthu amphamvu amene amalola kuti ntchito zolemera lalikulu. The nyumba akuzisunga amodzi malo mu kubwereza kwa matalikidwe, ndiye pa msana osadandaula.

Nkofunika kukumbukira:

• Kupewa choipa, kupewa kayendedwe mwadzidzidzi.
• Kuti bwino kutsegula kwa hamstrings, ndi sock ayenera atakulungidwa mkati.
• Inu simungakhoze kupeta, yesani chifukwa inertia kupanga kukwera. Bwino khalidwe tsankho kubwerezabwereza kuposa zonse, koma chiopsezo kuvulazidwa.
• Chitani ikuchitika mu pazipita matalikidwe minofu Tambasula ndipo nthawi zonse amakhala mu mavuto.
• Musaiwale za kupuma moyenera: kupuma mu gawo oipa, ndi kutulutsa pa khama.

Popeza hyperextension n'zosiyana - Njira iyi mwapadera kwa Agiriki, ndi mphunzitsi chofunika chifukwa chosiyana. Childs, zitsulo molunjika kapena kamangidwe slanted, zida ndi mapadi zofewa khutu cushions chosinthika mapazi ndi amangomvera kwa manja.

Zochita njira

Ngati masewero olimbitsa si chipangizo wapadera zolimbitsa thupi "n'zosiyana hyperextension" pulogalamu yoyeseza kapena hyperextension benchi ntchito wamba kwambiri.

Muyenera kuti ayambe kuphunzitsidwa ndi zoikamo makina okha. Kenako, m'pofunika kutsatira malangizo otsatirawa:

• Pa bala yopingasa kugona nkhope pansi ndi kutenga m'mphepete mwamphamvu.
• Mapazi, anaweramuka pa bondo limodzi limene lili pa nsonga ya benchi.
• Pa kutulutsa ndi, pang'onopang'ono kuchotsa mwendo mpaka kupanga mzere molunjika ndi thupi.
• masekondi ochepa kukonza pamwamba.
• Wapansi wina akapuma pang'onopang'ono kubwerera kuyambira malo.

Pofuna kupewa kuvulala msana, nkhumba ali osavomerezeka pamwamba. Mutu asungike molunjika, osati kuponya khosi lake. Ngati womberani liri lofewa, inu mukhoza kuwonjezera burdening zina.

Ndipo ngati mwina mwayi masewero olimbitsa si thupi izi n'zosiyana hyperextension, akhoza monga bwino ntchito kunyumba. Muyenera lalikulu zolimbitsa mpira. Chitani zikhoza kuchitika ngakhale pamene atagona pa awiri kukopedwa pamodzi mipando.

olimba kunyumba

Choncho, chigamulocho hyperextension kunyumba ntchito fitball amathandiza ntchito:

• Gluteal minofu.
• Ntchafu minofu.
• M'munsi ndi pakati dera la kumbuyo.

Kuchita izi, inu muyenera kutenga malo kuyambira:

• Kugona mimba yake pa mpira moti anali pansi m'chiuno ndipo m'munsi pamimba.
• Manja pabwino pamaso pa phewa-m'lifupi padera ndi kutambasula iwo pansi.
• Molunjika miyendo anali pamodzi.

kanthu Komanso imagwiridwa:

• Miyendo aukitsidwa, kumangitsa m'chiuno ndi kuchepetsa kumbuyo.
• Anachedwa masekondi angapo pa mfundo zambiri.
• Pang'ono pang'ono kugwa pansi popanda kukhudza pansi.

Pa kulimbitsa thupi, ndi zofunika kulamulira kupuma wanu. Ziyenera kukhala wodekha ndi rhythmic.

Ngati inu Bwerezani "n'zosiyana hyperextension" tsiku kwa waika 2-3 ndi chiwerengero cha kubwereza nthawi osachepera 12, ndipo zotsatira zake zidzakhala kuonekera patatha masiku 30-40.