I-hypererextension - inqubo yokusebenza, inzuzo nokulimala kwe-hyperextension yomgogodla

Uhlu lwezinto ezithandwayo kunazo zonke kuhlanganisa ukuguqulwa kwe-hyperextension, eyenziwa ngabesilisa nabesifazane. Kodwa-ke, abantu abaningi bayakwenza okungalungile, okungaba umphumela onganiki imiphumela futhi kubangele ukulimala. Ukuze ugweme lokhu, kubalulekile ukwazi indlela yokusebenzisa.

Kuyini ukuguqulwa kwe-hyperextension?

Abaningi bakholelwa ngephutha ukuthi lo msebenzi uhloselwe ukusebenza emagodini, kodwa empeleni akusikho. Ukuthola ukuthi iyiphi i-hyperextension, yiziphi imisipha esebenzayo nokuthi yimiphi imiphumela engatholakala, kudingekile ukuthi uqaphele ukuthi umthwalo omkhulu uwela emuva nangemuva kwamathanga. Kubalulekile ukuveza into eyodwa - ngesikhathi sokuxoshwa, imisipha emifushane imithintekayo emisebenzini, engakwazi ukuthuthukiswa ngokwenza ezinye izinyathelo. Ngesikhathi kusetshenziselwa ukuxoshwa kwegazi, ithole nomzimba omkhulu we-gluteus baqeqeshiwe.

I-hypererextension - inzuzo nokulimaza

Ukuzivocavoca ngalunye kunamathuba nezinzuzo zayo, okumelwe zicatshangelwe nakanjani. Imiphumela ixhomeke ekufanelekeni kwe-hyperextension, ngoba ngisho nokuphambana okuncane okuvela kumkhuba kungabangela ukulimala, futhi ngisho nezinguquko ezinhle kulokhu akukwazi ukusho. Kulabo abanesithakazelo kulokho okunikeza ukuxhaphaza, kuyoba okuthakazelisayo ukwazi ukuthi yini ewusizo ukwenza umzimba kubantu abafuna ukulahlekelwa isisindo esiningi futhi bathuthukise ukukhululeka komzimba wabo.

I-hypererextension - inzuzo

Ngaphezu kwalokho, ukuthi ukuvivinya umzimba kuphumelela ekusebenzeni izidumbu zomzimba, kunamanye amahle:

1. Uma wenza lo msebenzi ngaphandle kwesisindo esengeziwe futhi ngokubambisana nokuqeqeshwa komshini , ungaqeda ubuhlungu esifundeni se-lumbar.
2. Nge-hyperextension ejwayelekile, ungakwazi ukulondoloza imisindo ye-muscle nokuqinisa umgogodla.
3. Kukholelwa ukuthi ukusebenza okulungile kwalokhu kuvivinywa kuyisimo esihle kakhulu sokuvimbela umlando wakhe we-intervertebral.
4. Kunconywa ukuba wenze ukunyakaza okunjalo kubantu abaphila ngendlela yokuphila, njengoba belahlekelwa ukuqina kwe-muscle futhi babe buthakathaka.
5. Ukuthola ukuthi i-hyperextension ewusizo kangakanani, kufanele kuboniswe ukuthi kuyoba ngcono kakhulu ngaphambi kokuzivocavoca okunzima kokuthuthukiswa kwemisipha yangemva, isibonelo, ngaphambi kokufa.

I-hypererextension - ingozi

Ukuzivocavoca okuqhathaniswa nabantu abanezinkinga ezinkulu ngomgogodla. Kunoma yikuphi, ngaphambi kokuya ekuqeqesheni okujulile, udinga ukubonana nodokotela. Ukulimaza i-hyperextension yomgogodla ingaletha, uma wenza okungalungile, ngakho-ke amaphutha avamile kakhulu afaka phakathi: ukuhlanekezela okuqinile emgodleni ngesikhathi sokuphakamisa, umthamo ojulile phambili, ukugoqa imilenze emadolweni, ukuphonsa ikhanda nokusebenzisa umthwalo oqediwe.

I-Extensia ne-hyperextension - umehluko

Ngenxa yokuthi imigomo eminingi iningi labantu futhi, ikakhulukazi yabaqalayo, engaziwa, kuphakama imibuzo eminingi. Isibonelo, abantu abaningi bacabanga ukuthi ukuxubha kanye nokwandisa kuyindlela ehlukene yokuzivocavoca, kodwa empeleni akunjalo. Uma incazelo yesikhathi sokuqala icacile, khona-ke okwesibini kusho ukuqondisa nokwandisa. Ngakho-ke kungaphetha ngokuthi le mibono emibili evezwe ichaza isenzo esifanayo, ngoba umfutho wegazi ophezulu uyisandiso somzimba. Igama elithi "extensia" lisebenza kwezinye izivivinyo.

Yini engcono kune-hyperextension noma i-deadlift?

Ukuze uthole ukuqhathanisa okufanele, udinga ukucabangela ukuthi ubani owenzayo, futhi iyiphi inhloso yokuqeqeshwa okunikezwayo. Abaqalayo kufanele bakhethe ukuzivocavoca ngoba imisipha ingakakulungeli umthwalo ojulile. Lokhu, uma kuqhathaniswa nokufa, akusizi kakhulu umthwalo wezicubu nomgogodla. Abagijimi abanokuhlangenwe nakho abafuna ukwenza imisipha kahle, kungcono ukusebenzisa i-hyperextension njengokufudumala.

I-hypererextension - inqubo yokusebenza

Okokuqala, kudingeka ulungise ukuphakama komshini ukuze kufane nokukhula. Kubalulekile ukuthi ama-rollers angaphambili asezindaweni lapho kuzoba khona umkhuhlane phakathi kwezinyawo nasemathangeni aphezulu. Ngokuqondene namagquma aphansi, kufanele abekwe ukuze abe ngaphezu kwethenda le-Achilles. Kukhona uhlelo lokuthi kufanele wenze kanjani i-hyperextension:

1. Zibeke ebhentshini elikhethekile ebusweni phansi, ulungise i-tibia ngaphansi kwezigubhu.
2. Gcina i-trunk ngqo, njengoba kubonisiwe. Amandla angabanjwa ngemuva kwekhanda, kodwa awudingi ukuwaxhuma ekukhiyeni, njengoba lokhu kuzokwenza udaba olungadingekile entanyeni. Enye indlela yokubeka izandla - uwafake esifubeni. Abagijimi abaphambili bangathatha i-pancake ebhasini bese bayigcina esifubeni.
3. Ngenkathi u-inhaling, kancane kancane uncike phambili, kodwa ungagodli emuva, kodwa uhlale uqondile. Udinga ukukhothamela uze uzizwe ulele ngemuva kwethanga. Esinye isignali okufanele uyenze ukuhluleka ukuqhubeka ukuhamba ngaphandle kokujikijela emuva.
4. Ngesikhathi ukhulisa, phakamisa umzimba, uthathe isikhundla sokuqala. Kubalulekile ukuthi ungenzi lutho ngokuphazima kweso, ngoba lokhu kubhekene nenhlekelele.

Kukhona i-hyperextension lateral, esiza ekusebenzeni imisipha ye-oblique yomshini . Ibhentshi kufanele ifakwe engeni lika-20-45 degrees.

1. Thatha isikhundla se-lateral, ulungise ngaphandle kwezinyawo ngaphansi kwezingqimba.
2. Ngesandla sakho ngakwesokunene sakho, bamba ikhanda lakho, elinye lisesiswini sakho.
3. Yehlisa umzimba phansi ukuze uzizwe ukungezwani kwemisipha ye-lateral. Bamba imizuzwana embalwa uphindele emuva esimweni sokuqala.

I-back hyperextension - inqubo yokuqalisa

Ngokungafani ne-classical version yalolu hlelo, ukuguqulwa kwe-hyperextension kunezinzuzo ezimbalwa:

1. Kusukela ngesikhathi sokuzivocavoca, lo mthwalo usuka kusukela okhalweni kuya emilenzeni nasezintweni, ungasebenzisa okuningi ukucindezela, okuthinta kahle umphumela.
2. I-hyperextension ephikisayo ayifuni emuva, ngakho-ke ingasetshenziswa ngaphambi kokufa noma ama-squats.
3. Okunye okubalulekile nakakhulu - ingozi yokuthola ukulimala komgogodla ayilutho futhi lokhu kukhethwa kukho kokunconywa kunconywa uma kunzima endaweni yangasese.

Ukwenza i-hyperextension ephikisanayo, e-gym, kufanele uqale ubeke isisindo esifanele simulator ekhethekile.

1. Hlela ngesimo simulator, ubambe izici ezikhethekile, bese uqala izinyawo zakho ngemuva kwababhalisi.
2. Udinga ukuqala ukunyakaza ngokubeka unyawo oluncane phambili, bese uthabatha ngangokunokwenzeka emuva. Ekugcineni kunconywa ukwenza ukuma okuncane.
3. Buyisa imilenze yakho esikhundleni sabo sokuqala bese wenza inombolo edingekayo yokuphindaphinda.

I-hypererextension ekhaya ngaphandle kwe-simulator

Uma kungenakwenzeka ukuya ejimini, lokhu akusona isizathu sokwenqaba ukwenza i-hyperextension, ngoba kunezivivinyo zokusebenzisa imishini ekhethekile. I-hypererextension ngaphandle kwe-simulator ingenziwa kwi-fitball.

1. Beka i-fitball ukuze isisu sigxilwe ngokumelene nebhola, futhi umzimba ophezulu uphambene nendawo. Ukuze ugcine ibhalansi, kuyadingeka ukuba uhlale phansi ngezinzwane ezinyaweni. Kungcono ukugcina izandla zakho eduze kwekhanda lakho.
2. Ngenkathi usuphefumula, kancane kancane uphakamise umzimba, uguqe okhalweni. Phezulu, bamba imizuzwana embalwa, ugxilise phansi ngemuva kwakho.
3. Ukuphefumula phansi, wehlise endaweni yokuqala. Yenza inombolo edingekayo yokuphindaphinda.

I-hypererextension yamantombazane ekhaya ingenziwa enkundleni, kodwa kulokhu, umuntu akakwazi ukwenza ngaphandle kosizo lomlingani. Ngokushesha kubalulekile ukusho ukuthi ukuphakama kokunyakaza kuzoba ngaphansi kokuqeqeshwa kwi-simulator ekhethekile.

1. Zibeke ebhentshini elizungezile ukuze izinyathelo zisemaphethelweni futhi ungakwazi ngokukhululekile uqhubekele phambili, ugoqe esikhwameni futhi ungaboni noma yikuphi ukunganaki. Umsizi kumele ahlale ngemuva futhi agcine imilenze yakhe eqinile, ukuze umuntu oqeqeshayo angawa phambili.
2. Dlulisa izingalo zakho esifubeni sakho noma uzibeke eduze kwekhanda lakho. Abadlali abanokuhlangenwe nakho bangasebenzisa isisindo esengeziwe.
3. Ukuphefumula, ukugoba kancane kancane, hhayi ukujikeleza emuva. Umthamo kufanele ube phezulu ngangokunokwenzeka.
4. I-Exhaling, iphakamisa umzimba iphinde uyibuyisele esimweni sayo sokuqala. Phakathi nokuqeqeshwa, ungenzi ukunyakaza okungazelelwe, ngoba lokhu kungabangela ukulimala.

Indlela yokuphefumula ngokunembile uma u-hyperextension?

Abaqeqeshi abaqeqeshiwe bathi izimpendulo eziningi ezivela emisebenzini yokuzivocavoca zincike ekuphefumuleni okuhle. Ngosizo lwawo, ukujikeleza kwegazi kungagwenywa. Kuzo zonke izivivinyo, ukuphefumula okubalulekile kubalulekile, ukuxoshwa kwe-hyperextension akuhlukile. Ukuphefumulelwa kumele kusetshenziswe ngesikhathi umzimba uthola umthwalo, okungukuthi, uma uphakanyiswa, futhi ukuphefumula kwenziwa ngenkathi kuphumula (ukuguqula).

Uhlelo lokuxhunywa kwe-hypererextension

Faka ukuvivinya umzimba kudingekile kule nkimbinkimbi, okuhlosiwe ekusebenzeni ngemuva. Ukunyuka komfutho wegazi ophezulu kuneseluleko sabaqeqeshi kufanele kwenziwe ekupheleni kwenkimbinkimbi, futhi okuphambene nalokho, ngokuphambene, ngaphambi kokuzivocavoca okuyisisekelo. Inombolo yeziphindaphindiwe nesisindo esasetshenziswa kumele kukhethwe kuye ngomgomo. Isibonelo, ungathembela ezincekwini ezinikeziwe ngendlela yetafula.