Hyperextension - ndiyo njira wamphamvu ndi wathanzi kumbuyo

Ine ndikutsimikiza ambiri bwino zida masewera a sukulu pansi pa dzina la "mbuzi". Ndipo, nthawi zambiri, ambiri anachita hyperextension mu makalasi maphunziro thupi, koma iwo sankakhoza ngakhale kudziwa chimene umatchulidwa. Choncho hyperextension - ayenera wapadera umene magulu angapo minofu zokhudza ndicho, msana erectors, hamstrings, glutes. Ndithudi, osati masewera, "mbuzi" chifukwa kuchita izi. Kuchita kutambasuka pa pulogalamu yoyeseza, mungathe kukwaniritsa zimene minofu ndi angatheke msana umalimba, amene kenako chingamulepheretse ululu kumbuyo. Komanso, adzakhala bwino cholinga lonse kumbuyo padziko ntchafu, kuphatikizapo matako a.

njira ntchito

Kupewa choipa, ayenera bwinobwino mmene kuchita hyperextension, ndiyeno kokha kuyamba thupi. Choyamba, Hyper - ukugwirizana ndi kumbuyo mu udindo pamene thupi lonse pansipa m'chiuno ndi n'kupuma. Movement yekha torso. Kodi kugona pulogalamu yoyeseza, nkhope pansi, kukhala kumwendo pansi odzigudubuza, ndi mwapadera kwa cholinga ichi. M'mphepete mwa nsanja limene wothamanga ali kukhala pa mlingo wa mafupa m'chiuno. Iwo malamulo kotero kuti pa malo azilandira mokwanira kusonyeza. Pochita hyperextension, kumbuyo kuyesetsa kukhala ndi mzere wolunjika. Izi kupewa kuwonongeka. Choyamba pang'onopang'ono Taphunzira patsogolo, manja kumbuyo mutu wanu (kapena chifuwa). Ngati ndinu ntchito masikelo zina, kukhala ndi pa bere (Mulimonsemo osati pa mutu). Taphunzira patsogolo ayenera kukhala kufika, mpaka pali mavuto palpable mu hamstring lapansi. M'munsi kumbuyo Kodi kupinda! Ziribe kanthu momwe otsika inu kutsika, bola ngati nsana wake anali mwangwiro molunjika. Atafika mfundo otsika pa kutulutsa, mukhoza kuyamba kulera torso. Akunja mfundo, pamene kuchita masewera olimbitsa thupi pa bala yopingasa, kukufika pamene thupi liri mu malo likufanana ndi pansi, ndi, torso ndi miyendo ndi limagwirizana. Ichi ndi malongosoledwe a kuchita izi. Zochita izi zimagwiridwa pa 10-15 zonse zitatu ku njira zinayi.

embodiments

Pali embodiments zosiyanasiyana hyperextension lapansi. Njira iyi anachita osati udindo yopingasa. Malinga cholinga, n'zotheka kuchita powunikiridwa m'chiphiphiritso, pamene pa ndege mwachibadwa, m'mbali awo, ngakhalenso otchedwa "chigamulocho". Anapambutsa hyperextension ikuchitika pa pulogalamu yoyeseza wapadera, amene ali pa makona a madigiri 45 wachibale pansi. Choncho, mfundo chapamwamba thupi kupanga mtengo, miyendo ndi pansi ndi pamwamba pa mutu. Mbali chimake hyperextension amagwiritsa makamaka oblique minofu m'mimba. Anachita pa pulogalamu yoyeseza ndi yopingasa: wothamanga lagona mmbali, mutu kwa mapazi pansi odzigudubuza mu njira inayake. Ndipo potsiriza, n'zosiyana Hyper. Njira iyi anachita momwemo monga tafotokozazi okha torso amakhalabe amodzi ndi miyendo kutambasuka kubala.

Pomaliza

Extension mu m'chiuno pa pulogalamu yoyeseza wapadera kapena masewera osavuta "mbuzi" si zoopsa. The wothamanga ali kuthana ndi kulemera kwake, amene kwambiri kuchepetsa chiopsezo cha kuwonongeka. Chofunika - kusunga nsana wanu molunjika ndi kuchita masewera olimbitsa thupi pang'onopang'ono. Ndiye hyperextension adzakhala chida kwambiri pankhondo kwa kumbuyo wathanzi ndi wokongola.