Ama-hyperextensions yizivivinyo ezenziwa ngokujwayelekile usebenzisa i-hyperextension simulator ekhethekile. Ithonya ngokuphelele imisipha ye-gluteal, i-rectifiers emuva kanye ne-hip flexers. Ukuzivocavoca njalo kuvumela hhayi kuphela ukugcina imisipha ngethoni, kodwa futhi nokuqinisa i-corset yomgogodla. Ngokwenza lokhu, ukuziphatha okungazinzile noma okugxilile, awubeka engozini ngokulayisha amajoyina noma ukuthola ukulimala komgogodla. Lokhu kuvunyelwe kunconywa ukwenza ngisho nabaqalayo kanye nabantu abanembuyiselo ebuthakathaka. Ngokuvamile ukwenza ama-hyperextensions ku-block, uvikela amathenda omgogodla wakho.
I-hypererextension: inqubo
Okufanelekile, ukwenza lo msebenzi, udinga ibhentshi lokuxubha. Okokuqala, kufanele uqale ukuthatha ukuma okulungile: ulale esiswini sakho futhi ulethe izithende zakho ngaphansi kwezingqayizivele ezixhasayo zokusekela. Kule ndawo, yenza umsebenzi:
- Beka izandla zakho ngemuva kwekhanda lakho, yenza ukuchofoza okulula phansi.
- Phindela emuva esimweni sokuqala - umzimba wakho nemilenze kufanele kube yinye umugqa oqondile. Bamba kule ndawo. Ungalweli ukuphakama ngaphezulu.
Lo msebenzi kufanele wenziwe ngamasethi angu-2-3 weziphindaphinda ezingu-12-15. Kulula ukubona ukuthi akukho lutho oluyinkimbinkimbi kulokhu, kodwa abesifazane bavame ukuvimbela isikhundla esingaqondakali sokumiswa komzimba. Kodwa ungesabi: ngokushesha nje uma uzithatha, uzoqonda ukuthi akukho lutho oluyinkimbinkimbi kulokhu. Ukwenqaba lokhu kusebenza akufanele: ukuguqulwa kwe-hyperextension kuhle emasosheni, futhi iyiphi intombazane engafuni ukuba neminwe emihle, eminyene?
Ungayifaka kanjani ukuguqulwa kwe-hyperextensions ku-simulator?
Ama-Hyperextensions anokuhlukahluka okuningi kokusebenza, ne-simulator futhi ngaphandle kwalo. Uma ungeke ukwazi ukuqhuba ihholo kumishini efanele, zama okulandelayo:
- Lolu khetho ludinga umsizi. Beka endizeni ephakanyisiwe (ibhentshi, ifenisha enzima, njll) ukuze umzimba ube nesisindo, futhi izinkalo nezimpondo zilele phezulu futhi zisekelwa umlingani wakho. Yenza ukugoqa okubushelelezi phansi bese uqhubeka nomgwaqo oqondile ngendlela efanayo okwakungenziwa kumamodeli.
- Kule nketho, uzodinga imigoqo efanayo. Ingxenyeni engenhla yethanga ibhekwe ku-bar eyodwa, futhi imilenze itshalwe ngaphansi kwesibili. Ukuzivocavoca kufana nezinketho zangaphambilini.
- Enye inketho ukuxubusha kwi-fitball. Kulokhu, izinkalo zakho kufanele zibheke ebhola, futhi imilenze ivule odongeni, noma ixhaswe ngumsizi. Yenza ukugoqa phansi bese uqhubeka nomugqa oqondile.
Ama-hypererextensions for muscle back back ngokuvamile ayenziwa ngezisindo, okuyisimo esithile esisisindo esisodwa sinamathele endaweni ephakathi kwama-blade. Lokhu kuvuselela ukukhula kwemisipha futhi kuvumela umzimba ukuba ungajwayele uhlobo olufanayo lomthwalo, kodwa ukuqhubeka nokuthuthukisa.
Ukuguqulwa kwe-hyperextension
I-hyperextension engenayo iyisenzo esenza ngokuphelele ukuguqulwa kwezingcindezi ezivamile - ukunyakaza okwenziwe hhayi yi-trunk, kodwa ngemilenze. Kulesi simo, ngenxa yokuqeqeshwa, uthola amathanga amnandi nezintambo ezinhle. Ngakho, ukwenza lokhu okulandelayo:
- Ngokuphambene nenqubo yesenzo evamile, hamba ebhentshini elithambile futhi ugobe ngaphezu komphetho ophezulu.
- Uma uqonde ngokuqinile, bamba ama rollers abambe imilenze endaweni ejwayelekile.
- Phindela ikhanda kuma-rollers asekelayo.
- Imilenze eqondile yehle phansi - uthathe isikhundla sokuqala.
- Ukuhlanza izintambo nezintambo, phakamisa imilenze eqondile phezulu ukuze bona kanye nesiqu benze umugqa oqondile. Yeka imizuzwana embalwa.
- Ungabeki ukululaza imilenze yakho, ukubabuyisa kancane kancane esikhundleni sabo sokuqala.
Lo msebenzi kufanele futhi wenziwe ngezindlela ezingu-2-3 izikhathi ezingu-12-15.