I-hypererextension - inqubo yokusebenza

I-hypererextension ayisetshenziselwa ukuthola umthwalo, ukwandisa isisindo somzimba noma ukulahlekelwa isisindo, isetshenziselwa ukwenza imisipha. Abaningi basebenzisa lo msebenzi ukuqinisa umgogodla nokunciphisa ingozi yokulimala okhalweni. Okunye ukuvivinya umzimba, njenge- hyperextension, kungasetshenziselwa ukufudumala nokulungisa imisipha yokuqeqeshwa okujulile. Njengoba umthwalo uthola umgogodla, kubalulekile ukuqala ukuqeqesha kuphela emva kokuhlolwa udokotela. Uma ungafuni ukuya ejimini futhi unqume ukutadisha ekhaya futhi ungakathengi isimulator, khona-ke ungenza umsebenzi olula.

Imisipha isebenza kanjani ne-hyperextension:

• Izintambo;
• amathanga;
• imisipha engemuva.

Kungani kudingeke ukuthi i-hyperextension idingeke?

Abaqeqeshi bayelulekwa ukuba bakhethe lo msebenzi kubantu abanezinkinga ngomhlane wabo. Kudingeka kuphela ukuqeqesha kancane futhi ngaphansi kokuqondiswa kochwepheshe. Lokhu kuvivinywa kunciphisa ingozi yokulimala emgodini nomthambo. Inzuzo yokwehliswa kwengqondo ingahlonishwa ngabantu abachitha isikhathi esiningi endaweni yokuhlala, kanye nokuma. Kutuswa ukuba wenze umfutho wegazi ophakeme nge-osteochondrosis, i-scoliosis ne-hernia. Ngenxa yokuqeqeshwa okujwayelekile ungathuthukisa isimo somgogodla bese ubeka ukuhleleka okuhle.

Izindlela ze-hypererextension

Kuyinto evamile ukwenza lo msebenzi kwi simulator ekhethekile. Unomumo webheki nama rollers kanye nesiteji sezinyawo. Kuyadingeka ukuthi kufakwe esimweni sokumisa ukuze ingxenye engaphezulu yomzimba ixhomeke. Beka izinyawo esiteji, bese ulungisa ama-ankle ngama-rollers. Uma engekho amadivaysi anjalo kumfanisi, cela omunye umuntu ukuthi abambe izinyawo. Beka izandla zakho esifubeni sakho, uphakamise isifuba sakho kuze kube yilapho efana nephansi. Thatha umoya bese uhamba kancane kancane, ubambe okwesibili, ubuyele emuva esimweni sokuqala. Ungakhohlwa ukukhipha phakathi nendawo yokukhuphuka.

Kulungile kanjani ukwenza ukuxoshwa kwe-hyperextension?

1. Kuvinjelwe ukwenza ukunyakaza okungazelelwe, futhi nokuqhuba ukuqeqeshwa ngokuhamba ngokushesha. Into yukuthi umthwalo uzoba mncane futhi ungabangela ukulimala.
2. Awukwazi ukugcina izandla zakho ngemuva kwekhanda ngesikhathi sokuqeqesha, ngoba lokhu kungaholela ekugqeni umhlane wakho. Uma ubamba entanyeni, khona-ke lokhu ngumthwalo osindayo emgodini wesibeletho, ongabangela ukulimala.
3. Ungaphakamisi icala ngaphandle kwesimo esikhakanyisiwe, njengoba lokhu kuyingozi enkulu emgodleni.
4. Ngokwesiko, kuvunyelwe ukwenza okungenani amasethi amathathu wezinombolo ezingu-10. Uma ugcwalisa kalula leli zinga, ungakhetha ukwandisa inani lokuphindaphinda, isibonelo, kuya ku-20.
5. Uma imisipha yangemuva iba namandla, ungaqala ukwenza umzimba ngokulinganisa, isibonelo, usebenzisa i-pancake. Mane ukhumbule ukuthi udinga ukuwugcina ucindezelekile esifubeni sakho.

Izindlela ze-hypererextension ekhaya

Kunezinketho eziningana, ukuthi ungayenza kanjani lo msebenzi ngaphandle kwe-simulator ekhethekile:

1. Sebenzisa i- fitball . Hamba izintambo ebhola, ufake izinyawo ngaphansi kwebhethri noma ifenisha. Yenza ukukhishwa kwe-torso. Inzuzo ukuthi uzokwenza lo msebenzi kusuka esiteshini esiseduze no-45 degrees.
2. Ungaqeqesha embhedeni noma embhedeni. Ukwenza, uzodinga usizo lomunye umuntu. Zibeke ngokwakho ukuze i-torso ivuleke kalula. Yenza lo msebenzi, njengalesi simulator.
3. Inguqulo elula yi-hyperextension phansi. Ukwenza lokhu, hlala esiswini sakho uphakamise ingalo yakho nomlenze ohlukile ngesikhathi esifanayo.