Reverse Hyperextension: inqubo, amathiphu, iseluleko

Leyo ukuzivocavoca hyperextension, kuncike wokusebenza kuqinisa imisipha corset emuva, ngokuba nokuvimbela ngempumelelo yokulimala emhlane ephansi nomgogodla. Nokho, lokhu kukuthinta ukuqeqeshwa kuphela version bendabuko.

kwamathanga shapely nezinqe some, ngaphandle kokubukela phansi emuva

reverse Hyperextension ihlukile Eqinisweni classical ukuthi uhlelo lokuqeqesha umdlalo eyisisekelo eyadlalwa esifubeni kanye nasemilenzeni. Ngakho-ke, umsebenzi olunzulu imisipha izibunu namathanga, kanye lumbar kuphela esizwa.

Eqinisweni, i-Hyper reverse isebenza imisipha efanayo Classic, kodwa le ndlela kungenziwa ngokuthi yokukhomba ephephe kakhulu eshintshashintshayo umthwalo accent. Indlela evamile kuhilela kugcizelelwe eside imisipha emuva futhi kwamajoyinti, futhi kungakho ithuba yokulimala uma usebenza nge isisindo esikhulu, kuphezulu kakhulu. Technique extension reverse, ngakolunye uhlangothi, evumela abadlali professional ukusebenzisa isisindo kumnandi.

hyperextension obuyela emuva Kunconywa ukuba abasubathi abasemazingeni ahlukahlukene ukuze siqeqeshelwe ukufudumala imisipha ngaphambi kokwenza ukuqeqeshwa esindayo, kanye abasubathi, Wabasaqalayo kulungele ngaphambi umsebenzi traction.

Izincomo on ukuqaliswa kwe-hyperextension reverse

Ngo inqubo ukuqaliswa kuhilela ngokuhlanganyela eyodwa kuphela - hip - elakheke eqinile okuyinto ikuvumela ukusebenza izinsimbi ezinkulu. Leli bhokisi azigcina sesimweni esinqunyiwe kulo ukuphindaphindwa amplitude ke ku yomgogodla ungakhathazeki.

Kubalulekile khumbula:

• Ukuze ugweme ukulimala, gwema ukunyakaza kungazelelwe.
• Ukuze ukulayisha ngempumelelo hamstrings, le Sock kufanele zihambisana ngaphakathi.
• Awukwazi ukushwiba, zama ngenxa inertia ukwenza enyuka. izinga Better ukuphindaphinda ngokwengxenye kuka egcwele, kodwa ingozi yokulimala.
• Ukuzivocavoca Kwenziwa ngaphakathi amplitude esiphezulu imisipha elula futhi njalo e ukungezwani.
• Ungakhohlwa mayelana ukuphefumula efanele: uhogele lwesigaba omubi, bese exhale ku umzamo.

Kusukela hyperextension reverse - lesi sivivinyo ngokuyisisekelo ezahlukene kusukela classical, futhi lo mqeqeshi kuyadingeka ngoba ehluke ngokuphelele. Ngokuvamile, iqonde steel noma umklamo slanted, ifakwe ezithambile indlebe pads, ezihlalweni adjustable ngokuba izinyawo futhi isingatha i-izandla.

Technique umzimba

Uma ejimini akuyona idivayisi esikhethekile umsebenzi "reverse hyperextension" Simulator noma hyperextension ebhentshini umsebenzi ojwayelekile kakhulu.

Udinga ukuba aqale ukuzilolonga izilungiselelo umshini bona. Okulandelayo, kubalulekile ukuba banamathele iziqondiso ezilandelayo:

• On the bar ovundlile ukuba alale sibheke phansi bese uthatha onqenqemeni uvalwe.
• Izinyawo, waqonda ku-joint amadolo, esemgwaqweni phezu emaphethelweni ebhentshini.
• On the exhale, kancane phakamisa umlenze kuze kube yakha umugqa oqondile nendikimba.
• imizuzwana Ukuze ambalwa ukulungisa phezulu.
• Ngezinyawo ukuhogela kancane ukubuyela ukuqala isikhundla.

Ukuze ugweme balimala eqolo, ingulube is hhayi Kunconywa phezulu. Inhloko kufanele igcinwe ngqo, hhayi uphonsa emqaleni. Uma umsebenzi kulula, ungakwazi ukwengeza ngumthwalo ezengeziwe.

Uma kungenzeka ukufinyelela ejimini akuyona, lesi sivivinyo iyona hyperextension reverse, ungavele njengoba ngempumelelo ingasetshenziswa ekhaya. Uzodinga elikhulu umsebenzi ibhola. Ukuzivocavoca kungenziwa ngisho elele phezu izihlalo ezimbili bezwana.

ukuqina ekhaya

Ngakho, ukubuyisela emuva hyperextension ekhaya usebenzisa fitball kusiza zifezeke:

• imisipha Gluteal.
• imisipha ethangeni.
• esifundeni Lower futhi phakathi emuva.

Ukuze wenze lokhu, udinga ukuthatha isikhundla kokuqala:

• Abalale esiswini sakhe phezu ibhola kangangokuthi wayengasaboni ngaphansi ezinqulwini esiswini ephansi.
• Izandla isebangeni phambi ehlombe-ububanzi ngaphandle welulele ukuba phansi.
• imilenze Straight igcinwe ndawonye.

Isinyathelo esithuthukile wenziwa:

• Imilenze bayavuswa, qinisa ukhalo wehlise back.
• Ibambezelekile imizuzwana embalwa endaweni esiphezulu.
• Ngomusa awe phansi ngaphandle kokuthinta phansi.

Phakathi Amazing, kubalulekile ukulawula uphefumulele phezulu. Kufanele kube kancane futhi onesigqi.

Afundisa ukuthi uma wenza umsebenzi "hyperextension reverse" nsuku zonke 2-3 alokuncane inani ezinikezwa okungenani izikhathi ezingu-12, umphumela azobonakala ngemva kwezinsuku 30-40.