Hyperextension - kuyindlela a eqinile nenempilo emuva

Ngiqinisekile eziningi zijwayele yezemidlalo wesikole ngaphansi kwegama "imbuzi". Futhi, cishe, abaningi wenziwa hyperextension e ngokomzimba Ezifundweni, kodwa abakwazanga ngisho bazi ukuthi kubizwa. Ngakho hyperextension - a umzimba ezikhethekile, kuhileleke amaqembu amaningana imisipha ngaphansi kwayo, okungukuthi, erectors umgogodla, hamstrings, glutes. Yiqiniso, hhayi nje umdlalo, "imbuzi" kulo umsebenzi. Buciko isandiso Simulator, ungakwazi ukufinyelela lokho okulindelekile imisipha kuthiwa asekelwe emgogodleni waqina, kamuva kuzovimbela iqolo. Ngaphezu kwalokho, uzobe eziklanywe kahle bonke ubuso ezingemuva kwamathanga, kuhlanganise ezinqeni.

ukusebenza inqubo

Ukuze ugweme ukulimala, kufanele uhlole ngokucophelela indlela yokukwenza hyperextension, bese kuphela uqale umsebenzi. Okokuqala, Hyper - sandiso emuva esimweni lapho wonke umzimba ngezansi nokhalo kuyinto umile. Movement kuphela esifubeni. Kufanele abalale Simulator, kubheke phansi, ukuba iqakala ngaphansi ezinamasondo, wahlomisa ngokukhethekile le njongo. I isonqenqemeni lapho lo msubathi kumele kube ezingeni amathambo okhalo. It is ezilawulwayo ukuze at engaguquki isikhala esanele ukuzivocavoca. Ukwenza umsebenzi hyperextension, ngemuva kubalulekile ukugcina umugqa oqondile. Lokhu kuzogwema umonakalo. Okokuqala phambili kancane mafutha, izandla ngemuva ikhanda lakho (noma esifubeni). Uma usebenzisa i-izinsimbi ezengeziwe, ukugcina kwakhe ebeleni (ngabe yikuphi hhayi ngasekhanda). phambili mafutha kufanele kube iphuzu, kuze kukhona ukungezwani palpable kule imisipha. emuva Lower akusho bend! Kungakhathaliseki ukuthi ongaphakeme uthola phansi, inqobo nje emuva kwakhe kwaba iqonde kahle. Ukufinyelela iphuzu ongaphakeme phezu exhale, ungaqala ukukhulisa esifubeni. iphuzu engaphandle, lapho enza umsebenzi kubha ovundlile, kufinyelelwe nalapho umzimba ngendlela parallel isikhundla phansi, okungukuthi, esifubeni kanye imilenze ahambelana. Lena incazelo lesi sivivinyo. Lezi umzimba eyenziwa ngaso 10-15 zonke ezintathu izindlela ezine.

embodiments

Kukhona embodiments ezihlukahlukene hyperextension. Lo msebenzi wenziwa hhayi kuphela esimweni enezingqimba. Kuye ngenhloso, kungenzeka ukwenza isandiso, ngenkathi kundiza enalokho kuthambekela, elele ezinhlangothini zazo, ngisho okubizwa ngokuthi "ukuhlanekezela". hyperextension bayichezukisa eyenziwa kwi Simulator ekhethekile, okuyinto i-engela 45 degrees isihlobo ukuba phansi. Ngakho, iphuzu engaphezulu kuphela yomzimba uyomenzela umshayo, imilenze esinqeni okhakhayini. Side samuntu hyperextension isebenzisa ikakhulukazi etshekile imisipha besisu. Okwenziwe phezu Simulator ovundlile: umsubathi amanga emaceleni, inhloko izinyawo ngaphansi ezinamasondo ngendlela ethile. Futhi ekugcineni, Hyper reverse. Lo msebenzi wenziwa ngendlela efanayo njengoba kuchaziwe ngenhla, kuphela esifubeni uhlala esinqunyiwe nokwelulwa imilenze ukukhiqiza.

isiphetho

Isandiso e okhalweni kwi Simulator ekhethekile noma elula yezemidlalo "imbuzi" akuyona esibuhlungu. Umsubathi has ukubhekana isisindo ayo, okuyinto kakhulu kunciphisa ingozi umonakalo. Okubaluleke kakhulu - ugodle zakho ziqonde futhi benze umsebenzi kancane. Khona-ke hyperextension kungaba ithuluzi best ekulweni ngemuva enempilo futhi emuhle.