I-hypererextension ekhaya

Akusiyo imfihlo ukuthi ukuxoshwa kwamasongo namasosha kuyisenzo esihle kakhulu, ngenxa yokuthi kungenzeka ukuthi ugcine imisipha ngethoni, uqinise umgogodla futhi ngokujwayelekile ukuthuthukisa impilo yangemuva. Kulesi simo, ngisho nabaqalayo bangabe besengozini yokuthola ukulimala komgogodla noma inkinga ehlangene. Yiqiniso, ukuqala ngakho kuyakusiza ukuthola ukuthi kufanele wenze kanjani ukuguqulwa kwe-hyperextension ku-classical version, bese uqala ukwenza ngaphansi kwezimo ezikhona.

Ukuzivocavoca kwe-hyperextension

Okuhle, i-simulator ekhethekile isetshenziselwa ukwenza lo msebenzi, obizwa ngokuthi igama elifanayo - ukuxubusha. Ingahle ifakwe noma ifinyelele. Ngokuvamile, ukuyisebenzisa, wenza lokhu okunyakaza okulandelayo:

Thatha isikhundla sokuqala: ubeke izinkalo ezinqoleni ezisekelayo bese uqala ukukhanya ngaphansi kwebhasi ekhethekile yokusekela. Imbuyiselo yakho nemilenze kulokhu kufanele ibe umugqa owodwa - kungakhathaliseki ukuthi ukhona noma uhlangothi olulodwa, wenza ukunyakaza.

Kusukela esimweni sokuqala, uphonsa emuva emuva ngenhla ebushelelezi bese ubuyela ngenhlangano efanayo ebushelelezi.

Ungenza ukuxilonga ngesisindo - ku-gym ukuze lokhu kusetshenziswe umthwalo, ohleliwe phakathi kwamacu, futhi ekhaya ngokuvamile wenza izenzo zokuxhaphaza ngama-dumbbells. Njengoba sithole ukuthi lo msebenzi ubukeka kanjani ngendlela ejwayelekile, cishe usuvele ucabanga ukuthi kudinga ukuthini ukuphindela ekhaya.

I-hypererextension ekhaya

Uma kubonakala kuwe ukuthi kuyoba nzima ukuphinda ukucindezelwa ekhaya - uyiphutha. Ukwenza lo msebenzi, awudingi okuningi: indiza ephakeme, hhayi elula futhi, ngokufanele, umlingani ozosekela imilenze yakho. Ake sihlaziye ukuhlukahluka kwezindlu eziningana zalokhu kuhlolwa:

Ukwehliswa kwekhaya kwasekhaya eliphakeme.

1. Lala phansi ebhentshini, esihlalweni, isilifa noma umbhede ukuze izibhamu zithinte izinyathelo zakho, imilenze ivinjiwe ngokuqinile noma isekelwe ngumsizi, futhi umzimba ungahlala ngokukhululekile.
2. Phindela emuva ukuze i-torso yakho nemilenze yakho ibambe iqhaza.
3. Yenza izintambo ezibushelelezi, ezishesha phansi bese ubuyela esimweni sokuqala. Kunconywa ukuphinda izikhathi ezingu-2-3 izikhathi ezingu-12-15.

I-hypererextension phansi.

1. Ngaphansi noma ibhola elikhethekile lemidlalo, ulale ngesisu sakho, ubuso bubheke phansi, izandla ngemuva kwekhanda zivalelwe ekukhiyeni, izinyawo zakho zixhunyiwe ebhethri (noma zilale phansi kombhede, noma zigcinwe ngumlingani wakho).
2. Uma u-inhalation, uphakamise kahle ikhanda lakho uphumule umzimba kusukela phansi, ugcine ngemuva. Kule nkinga, izintambo kufanele zilale phansi. Yeka imizuzwana engu-2-3.
3. I-Exhale futhi ngesikhathi esifanayo uhambe kahle phansi, uthathe isikhundla sokuqala. Ukwenza lokho okukhethwa kukho kokuzivocavoca, udinga amasethi amathathu wezinqubo ezingu-20.

Ama-hyperextensions angenayo ekhaya.

1. Ngaphansi noma ibhola elikhethekile lemidlalo, ulale ngesisu sakho, ubuso bubheke phansi, izingalo ziqondile, zanda phambili.
2. Ngesikhathi esifanayo ne-inhalation, khipha imilenze eqondile ukusuka phansi ngangokunokwenzeka, ngenkathi ubamba izandla nomzimba ophezulu endaweni yokuqala. Ngesikhathi sokuphefumula, kancane kancane wehlisa imilenze yakho phansi, ngaleyo ndlela ubeke isikhundla sokuqala. Ukwenza lokho okukhethwa kukho kokuzivocavoca, udinga amasethi amathathu wezinqubo ezingu-20.

Zonke lezi zivivinyo azibi nakakhulu kunezo ongayenza ekuzivocavoca. Into esemqoka ukugcina zonke izinyathelo zokuzivikela, futhi uma lo msebenzi ubonisa ukusekelwa komsizi, thola umsizi, futhi ungabungozi ukulimala.