Ndi mphunzitsi kwa hyperextension chiyani?

Pulogalamu yoyeseza kwa hyperextension mwamtheradi kudziwika kwa anthu onse okonda masewera, ngakhale anthu amene sadziwa dzina yake. Zimasintha mu mawonekedwe a benchi ndi clamps kwa miyendo sizachilendo m'mabuku gyms. Polingalira za kuphweka a kamangidwe, ndi nzeru kuti pulogalamu yoyeseza kwa hyperextension ya manja ake. Chotero chipangizo ndi abwino ntchito kunyumba, monga yaying'ono ndi zinchito.

Hyper ndi chiyani?

pulogalamu yoyeseza pulani ya Zochita pa hyperextension ndi osavuta. Zipangizo, anatchula yotchuka mipando Roma, zigwirizana chimango zitsulo, nsanja yopanga mapazi, mpukutu pansi pamaso pa ntchafu ndipo odzigudubuza kwa akugwira miyendo.

Ambiri a zanyengo ndi osiyana kuponya yomanga. Amafotokozera yekha kuti labwino lamulo, mokomera pulogalamu yoyeseza olamulira. Ndi chifukwa kasinthidwe ake, n'zotheka kusintha malo mbali chipangizo pansi thupi la zoikamo wosuta.

Amene analimbikitsa pulogalamu yoyeseza n'zosiyana Hyper?

Leni Zochita pa giprekstenzii kuyang'ana kwa oyamba. Anthu amene akugwira anayamba kuphunzitsa mu masewero olimbitsa thupi nthawi zambiri kuvulaza kumbuyo, overloading minofu pa squat ndi barbell ndi, adaponya otsetsereka a. Hyperextension (pulogalamu yoyeseza, chithunzi cha amene angathe kuona nkhaniyi amalola zolimbitsa thupi zimenezi) amapereka mwayi kukonzekera maphunziro patsogolo, kulimbikitsa kumbuyo extensor minofu ndi, chotero, lonse lumbar m'deralo.

Makalasi pa hyperextension kukhala yofunika kwambiri kwa anthu amene amadwala ululu kumbuyo. Monga taonera, chilango yolondola ya Zochita pa pulogalamu yoyeseza kumalimbitsa minofu lumbar ndi tendons. Motero, owerenga amene mavuto ndi msana, akutha pang'onopang'ono kuphunzitsa kumbuyo, pang'onopang'ono kusamukira ku maphunziro umalimba.

Potsilizira pake amasonyezera pa hyperextension ndi wofunika kwa anthu kutsogolera amangokhala, anafooka moyo. Ndipotu, gulu la anthu ambiri amavutika ku mitundu yonse ya curvatures msana, osteochondrosis, intervertebral chophukacho. kuchita masewera olimbitsa thupi kulola hyperextension posakhalitsa kuti tichotse mavuto awa, kulimbikitsa mapangidwe okongola, kaimidwe anatomically zolondola.

Nsonga Kusankha

Kuti musankhe weniweni othandiza mphunzitsi kwa hyperextension, pamene inu kugula ayenera kulabadira mfundo zotsatirazi:

1. Tikulimbikitsidwa kuti asiye ndi zitsanzo wamphamvu kamangidwe. Ndi bwino ngati chipangizo sadzakhala ndi zoletsa kulemera.
2. Chofunika kwambiri ndi mtendere wa pulogalamu yoyeseza lapansi. Linaikidwa pa benchi, wosuta sayenera kunjenjemera kapena Wopanda, kuika choipa.
3. Pulogalamu yoyeseza kwa hyperextension ayenera nsanja yotakata kwa mapazi malo. Welcome mitundu ndi kupulumuka ❖ kuyanika.
4. Ndi zofunika kuti stuffing mkati mwa zinthu zofewa cha pulogalamu yoyeseza wakhala ndinapirira, koma sanazichite kusapeza iliyonse imene maphunzirowa.
5. Apereke mmalo zitsanzo amene kupereka mwayi waukulu kuti asinthe kusintha a magawo zofunika munthu wa owerenga.

Njira wokhulupirira hyperextension

Nthawi zambiri, ndi mphunzitsi kwa kumbuyo hyperextension ntchito ndi ogwiritsa moona cholakwika. Ena atsopano sankadziwa zipangizo dongosolo, ntchito pa matalikidwe waukulu kwambiri, chopambanitsa anawerama mmbuyo, kupanga gulu lonse zolakwa zina.

Kupewa zoipa thanzi lawo, m'pofunika mmene mungagwiritsire ntchito pulogalamu yoyeseza kwa hyperextension:

1. Kuyambira malo - pulogalamu yoyeseza ndi malamulo pansi thupi la zoikamo wosuta. The odzigudubuza kutsogolo zili kupinda ntchafu nthambi. M'munsi zopalira mwendo zakonzedwa angathe pamwamba pa Achilles tendon. Komanso infest mapazi pansi platen, ndi kumbuyo zimatenga mlingo malo limagwirizana ndi miyendo molunjika.
2. Zochita kuyamba - pambuyo pa kukhazikitsidwa kwa malo koyamba, tikuonera minofu voteji gluteal. Wosuta "akuswa" nyumba mwa odzigudubuza kutsogolo pulogalamu yoyeseza akutsamira mpaka thupi kupinda pa ngodya ⁶⁰ °. Manja apangidwe pachifuwa pake, pambuyo imene zochotsa thupi ndi thupi kubwerera ku malo poyambira. Kuchita Zochita malinga ndi njira yoyenera kumafuna kutsitsa thupi mpweya ndi kukwera kwa kutulutsa.

zolakwa Common mu ntchito ya hyperextension

Imodzi mwa zolakwa zazikulu khalidwe kwa oyamba mutuluka kwambiri otsika kutsitsa thupi pamene thupi kufika ngodya unakhota ⁹⁰ °. Zoterezi chimake zochita n'chotheka kwa anthu ndi amphamvu, wathanzi kumbuyo.

Zilibe kubweretsa mwamtheradi zopanda phindu kuchimwa waukulu kwambiri mu gawo nyumba kuchira. Njira imeneyi ndi maphunziro kumawonjezera yekha chiopsezo kupweteka lumbar msana chifukwa cha nkhawa kwambiri pa vertebrae lapansi.

chisankho cholakwika mu ntchito mtima monga matalikidwe mokwanira. Kupanga mofulumira, kayendedwe wosakaza wa pendulum ndi sasamalira katundu zofunika pa minofu ndi tendons.

Nthawi zambiri, pamene akugwira ntchito Hyper othamanga aziyang'anira-kupinda miyendo pa mfundo bondo. Kuchita motere ali osavomerezeka. njira yoyenera kumafuna kuwongola thupi.

Ena othamanga kuyesa posachedwapa kuti kumbuyo kwa mpumulo, kutsatira ntchito zolemera. Kuchita oyamba momwemonso sikuthandiza. Poyamba, tiyenera kukhala "zopanda pake" chifukwa kuti choipa ndi kumbuyo, kutsatira kulemera owonjezera ndi chithunzithunzi.

pomaliza

Monga mmene taonera, kwa hyperextension benchi ndi simulators ogwira, amene mumalola kulimbikitsa lumbar msana, kuteteza wothamanga asavulale m'munsi kumbuyo. Zonse workouts kulola mwachilungamo mwamsanga kuti akonze dongosolo minofu ndi mafupa kuchita mphamvu kokoka, kupanga kaimidwe wathanzi.